The weather is heating up, the days are getting longer and your summer plans and goals are just around the corner. It's time to clean up your diet to start feeling your very best. To make it simple, here are 5 nutrition tips to keep your body and mind in top shape this summer.
Despite your best efforts to get in your lean proteins, studies show you need 50-175% more protein than the suggested RDA. RDA suggests 0.8 grams of protein per kilogram of body weight, therefore you actually need 1.2 to 2.2 grams of protein per kilogram of body weight. An active male weighing 154 pounds should aim for 119 to 154 grams of protein per day. Try other protein sources such as nuts, beans and legumes along with a whole grain for a complete protein. Getting adequate protein means your body can repair and refuel efficiently.
Protein is very important, but don't forget about fatty acids. Omega-3 fatty acids are found in most fish, and reduce inflammation throughout the body, linked to obesity, dementia, diabetes, and heart disease. Add in salmon, tuna, mackerel, herring and sardines once or twice a week to keep your body well-fuelled.
These two powerful antioxidants help lower inflammation and protect your cells, reducing your risk of heart disease. Our only source of Vitamins C and E are through our diet. Incorporate walnuts, wheat germ, oranges, grapes, and leafy greens into your meal plan to help control your risk of heart disease, keep your skin healthy, and boost your immune system.
Diets high in refined carbs and fat lead to altered gut bacteria that can cause GI distress, metabolism issues and an increased risk of colon cancer. Whole grains and fiber help to manage your weight, improve gut health and decrease your risk of type 2 diabetes. Chose quinoa, brown rice, oats or ancient grains over white pasta and boxed breakfast cereals.
Vitamin D, the sunshine vitamin, is very important for muscle and bone health. Many people are deficient in Vitamin D, especially those who live in northern climates with cold winters that keep you indoors. Get outside every day for 15 minutes this summer for a dose of Vitamin D, and include egg yolks and fatty fish such as salmon, tuna, mackerel, and herring in your diet. (Make sure you're wearing sunscreen if you stay out any longer, though!)
Want to stay healthy year-round? Read our article on making heathy choices through the holiday season here.
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