Whether you are a health nut or an athlete, it is important to get enough fiber and protein to sustain your energy levels throughout the day. You can do this by including fruits and vegetables, whole grains and lean proteins into your diet.
Getting the right amounts of fiber is important for your health and can help you manage your blood sugar levels. You can find a good mix of carbohydrates and fiber in whole grains, legumes, and nuts. It’s also important to choose nutrient-dense snacks. Fiber digests slowly, so it will help keep you full for a while. In addition, it helps with blood sugar control and can even improve mental performance.
It’s also a good idea to drink lots of water, especially if you work outdoors. Experts recommend consuming between nine and 13 cups of water a day for men and women. You may need more or less than this depending on your weight and activity level. Drinking a smoothie can help you meet your hydration needs as well.
If you are going to be working out in the morning, you should plan a healthy breakfast. You can get plenty of nutrients and fibre from wholegrain cereal, oatmeal, or yogurt. This all day nutrition will also help you avoid the mid-afternoon snacking slump. A breakfast with protein and fruit is a good idea.
If you have a snack in the afternoon, go for the healthy fats and protein. A piece of whole wheat toast with baked beans, a piece of rye bread with salmon, or a few tinned mussels can fill you up quickly and will give you the added bonus of being a good source of fiber. You can add fruit for a little extra flavor. A nut butter and a banana can also keep you going for a while.
If you’re a vegetarian, it’s also a good idea to have an all-in-one protein powder. This will include vitamins and minerals, and can be used by vegans and gluten-free individuals alike.
Another good choice for the mid-afternoon snack is a cup of coffee. Studies have shown that drinking coffee can improve mood and mental performance. Coffee is also known to increase metabolism. Adding antioxidants to coffee can also improve health.
Other options include fresh berries, which are packed with antioxidants. The antioxidants can help your brain and reduce blood pressure. Dried fruit is also an option. Dried fruit is four times sweeter than fresh fruit, so it makes a great afternoon snack.
You can also try tinned oysters, sardines, or mussels. These are inexpensive, easy to prepare, and a good source of protein and fiber. You can eat these along with crackers, hummus, or beetroot dip.
One of the best ways to stay healthy is to prepare meals in bulk. You can buy foods in bulk at the supermarket, and cook extras for lunch and dinner. This will help you avoid eating out, and will help you make healthier choices.