Nutritional Basics - What You Should Be Getting in Your Diet Daily
By Scott Black - December 7, 2016
It can be difficult to know what you need in your diet. With a saturation of information talking about superfoods, bad fats, and kale smoothies, separating out the basics can be difficult, confounded with all this noise.
That is why we have put together this article about the straight basics of daily nutrition. Read on to learn what you need to be getting in your diet.
Fibre is the most important ingredient in digestive health, and has been shown to benefit blood glucose levels and support cardiovascular health, too. Without enough fibre in our diets we can feel like we are getting “backed up”. So, what foods are rich in fibre? The best foods to eat to get fibre in your diet are fruit, vegetables and grains. Keeping your diet rich in these foods will help reduce insulin spikes from meals, improve your bodies digestive system leading to better overall health and reducing your overall risk of potential heart and bowel problems later in life.
Protein is important when it comes to muscle and cell function, and repair throughout the body. While when people think of protein, a lot of us would immediately think about steak, protein can be found in lots of various nutritional sources such as chicken and turkey, eggs whites, and to a lesser extent, egg yolks, lean cuts of meats, nuts, and legumes.
For a long time people were saying that fat is the enemy in your diet, this itself is not true. You do require fat in your diet to have a healthy nutritional load, and it is extremely beneficial for brain activity, heart and hormone health as well benefits fro your hair and skin. However, it’s the type of fats, and amount of them that you ingest, that can lead to carrying excess weight. Polyunsaturated fats and monounsaturated fats are an excellent source of getting fat into your diet. Good sources of these include olive oil, avocados, nuts and seeds, oily fish, such as salmon or mackerel.
Carbohydrates are an essential source of fuel for the body. And they’re not just what we’d usually think of carbs (pasta, rice, bread), but other sources such as fruits and vegetables. Carbs are generally broken down into two categories complex (slow digesting/low G.I) vs simple (fast digesting/High G.I), many carbs in a “traditional” diet are simple carbs that rate higher on the Glycaemic Index, an intelligent athlete knows when to utilise what type of carbohydrates at what times. Fast digesting carbohydrates are an athlete's best friend post workout or at times during the day when energy is needed fast. Slow digesting carbohydrates are used to provide sustained energy levels, for the best way to get low GI complex carbohydrates, look to whole wheat pasta and bread options, and brown rice, oats, fruit and veggies, and beans.
Remember, these are the essential building blocks for a base level of health. With different physical demands, you will need to add or subtract more or less of some of these components. If you don’t feel like you are getting enough of some of these nutrients, no matter how hard you try, you can supplement with a range of nutritional products available here at Supps R Us.