Diet For Health And Fitness

A healthy diet is about getting the right balance , with enough food and liquid. If the diet of a person who does not meet your needs while going to feel bad. Each person must have a healthy and balanced diet because it provides the energy and nutrients needed to survive and stay healthy . The combination of a healthy diet an active lifestyle has huge benefits . A healthy diet should be able to put long-term benefit more foods that protect and nourish the body by choosing a variety of foods . We must remember that no healthy or unhealthy foods - only healthy diets healthy or not.

Based on the nutritional composition, food can be classified as follows:

- Macro -nutrients - protein, fat and carbohydrates - provide energy and are essential for growth and maintenance;

- Micro -nutrients - vitamins, minerals, trace elements - are needed in very small amounts but are essential for growth and development and remain free of disease;

A guide for the development of a healthy diet can be :

1 ) Water: 60-70 % of our body is water , it is an important part of our diet. Drink 10-12 glasses of pure water is recommended to fill the needs of essential body fluids.

2 ) Carbohydrates : Foods such as rice, pasta, bread , cereals and potatoes should form the basis of every meal because they are a good source of energy and provide a range of nutrients. People should be encouraged to eat whole grain variety , and will significantly improve the supply of necessary fiber for the movement of the intestines and other health reasons.

3) Fats : Fats are also essential in our diet, but then the right choice must be made fat. Too much fat is bad for our health, but then limit the fat should be the right way of consuming good fats for health, such as essential fatty acids ( omega 3 fatty acids found in fatty fish ) and soluble vitamins in fat is not compromised . Restrict the use of butter , fats, meat fats and trans fats or hydrogenated present in processed foods such as cakes and pastries food because they can raise cholesterol and increase the risk of heart disease. Choose to cook their food in sunflower, soybean , sesame , corn, olive or rapeseed.

4) Protein: the building blocks of our body can be obtained from food sources such as skim milk and its products, foods of animal origin such as eggs , lean meats and fish , vegetables and legumes .

5) Fruits and Vegetables: It is recommended to have five servings of fruits and vegetables every day. A portion (80 g ) may include :

- An apple, fruit of similar size, banana, orange or other;

- Two plums or similar sized fruit ;

- Three tablespoons of colorful vegetables ;

- Three tablespoons of green leaves ;

- A 150 ml fruit juice glass .

6) Salt: a diet with optimal levels of salt is an important consideration as a high -salt diet can spend some chronic diseases such as hypertension factor . Salt in the diet comes mainly from salt added during cooking and at the table, but too much salt can come hidden in foods we buy. So look at food labels .

7 ) Alcohol : Some health experts argue that alcohol in small amounts can actually have a beneficial effect on health. Current guidelines are that women can take up to 2-3 units of alcohol a day and men up to 3-4 units per day. Ideally, these units should be distributed throughout the week, with one or two alcohol-free days a week. But excess of everything is bad and it's the same thing with alcohol, which is high in calories and can therefore contribute to excessive weight gain . Excessive alcohol consumption over a long period of time can cause liver damage and increases the risk of hypertension , which is linked to coronary heart disease . Alcohol is also a diuretic.

Cut into one of the food groups from the diet , either to lose weight or untested food intolerance can lead to serious health consequences (and can lead to nutrient deficiencies ) and should not be performed without adequate diet and medical supervision.

Advice from previous healthy diet is for adults who are - children, the elderly, those who are sick or have special dietary needs ( such as pregnant women) food requirements and general principles of a healthy diet can not apply .

Health and Fitness - Choosing The Right Coach

People are more health conscious these days and they spend more time and money to health and fitness. If you think we do not respect the specific fitness goals you have set for yourself, it is best to hire his own coach.

Professionals must provide certain services to you and repair your car, deal with legal questions or provide care. Similarly, you need someone to train and instill discipline to guide and help you achieve what you are aiming for a healthy body and mind.

What is the first step you need to do to find a qualified coach? Get referrals by asking people around, look in the yellow pages, examine the accuracy of listings magazines or ask friends in the gym. Physical trainers are not cheap and you should ensure that you get for your money by hiring someone who can provide excellent training and advice.

What should you look for in a coach?

Credentials. You want proof that your trainer has been trained properly for the job make you healthy and fit. A coach with a degree in exercise physiology, health, nutrition, biomechanics and kinesiology is what you want. You should also be able to show verifiable training certifications issued by recognized medical and sports organizations.

Knowledge of nutrition, sleep and first aid. The trainer trying to find must have some knowledge of current trends in nutrition, health and well-being. A good diet and sleep are important partners of the year without the income may be lost. The new coach must also be familiar with CPR and other first aid procedures in the event of an accident during exercises.

Professionalism. His coach good acting professionally at all times. You should be always on time, alert and give full attention during scheduled training sessions. A session usually lasts between 30 minutes and one hour. It should maximize the time spent as a coach as to avoid too many phone calls or conversations with friends at the gym. At the same time, should be able to take responsibility for your own time, the imposition of rigid deadlines and establish guidelines for tardiness, absences and cancellations.

His health as the center of attention. Looking for someone to make you healthy and fit, so that your health should be the priority of his coach. He should be able to give you an exercise regimen that suits your health and fitness. It should take it upon yourself to know your current health status and medications you are taking before starting a program for you.

Practicing what he preaches. The best evidence of the effectiveness of a coach to form a good physique. A good physical shows that practices what he preaches and what he preaches are effective. Always in shape with a high energy level and mood.

In search of a health coach and fitness, try to talk to as many potential customers as possible for you to compare and contrast. Choose a healthy partner whose sole purpose is to make you healthy, fit and happy.