When it comes to healthy nutrition, most of us are confused about which proteins, carbohydrates and fats are the best to eat. After all, those are the 3 main macronutrients that decide whether your diet is really healthy or not. Adding vitamins, minerals and other supplements to an otherwise unhealthy diet will not offer the same health results. So let us find out which sources are the best to get our quota of daily calories from.
For any fat loss or muscle building routine, nutrition is the key. It is amazing how many people are still struggling to find out what healthy nutrition is all about. It isn’t just making sure that you get 40:40:20 ratios between proteins, carbohydrates and fats. It is also important that you carefully choose the sources from where these 3 key nutrients are achieved.
It is important to keep an eye on the amount of nutrient we consume. But the problem is that a majority of people don’t realize which ones out of the many options available are the best to choose. It isn’t just the quantity that affects our health, it is also the quality. After all, we all know that Proteins are important for building muscle, Carbohydrates are important to fuel workouts with added energy and saturated Fats are best replaced with monounsaturated fats like olive oil. But then, which proteins and carbs are best?
So, let us take a look at all the options available to us under each macronutrient and then choose the best ones, while avoiding the worst ones.
Building blocks of your body, proteins also play a crucial role in muscle maintenance and repair. Most people think that the best source of protein is chicken, and they are not wrong in this thought. However, the way you cook your chicken will play an important role in the overall healthy component of your nutrition.
The Bad: The bad sources of protein that must be avoided are the fried variety. Even though chicken is very healthy, eating KFC fried chicken wings or the delectable nuggets from McDonalds is not the best idea. Even if you deep fry chicken at home, it becomes high in saturated fats and that is the worst way to consume any protein source. Same goes for fried eggs, or processed meats like salamis and sausages. If you do love fried chicken, it is best to eat it only occasionally.
The Good: The good sources of protein are lean cuts from red meat like mutton and pork, cottage cheese and frozen processed chicken breasts. Most frozen foods are high in sodium per serving, and that is why they cannot be the absolute best source of protein.
The Better: The best sources of proteins are egg whites, fresh chicken breasts, lean fish, legumes and lentils, fresh soy products and lean turkey breast. These sources are very high in quality protein and must be added to all your main meals, as far as possible.
These are the main source of energy for your body and also are the ideal source for fiber as well. There are good carbs, and then there are bad carbs, so it is important you choose your sources very carefully. Also, make sure you eat smaller quantities of carbohydrate later in the day, especially post 7pm, and eat a majority of your carbohydrate in breakfast and lunch.
The Bad: All simple carbohydrates are a bad choice. These will include white bread, white pasta, pizzas, doughnuts and chips. As usual, anything friend becomes heavy in saturated fat and is best avoided. Even baked items like cakes and doughnuts are high in simple sugars and butter, so are not ideal choices. Until and unless you are actually trying to gain weight, stay away from these carbs. They can be occasional treats, but shouldn’t be a part of your everyday diet.
The Good: Complex carbohydrates like brown rice, brown pasta, whole wheat breads and chapattis and vegetables like potatoes, carrots and corn are better option. Replacing any food made with simple carbohydrates with complex carbohydrates is good enough, even breads, pasta and pizza bases.
The Better: For most, the good variety of complex carbohydrates is more than enough. However, the better options are fruits and vegetables, organic wheat flour and rolled oats and whole grains. Also, sweet potatoes are better than potatoes, and leafy greens are the best vegetables too. In fact if you buy organic products, not only will the carbohydrate content be more superior, your food will also be free from pesticides and toxins.
These have a pretty bad reputation, though there are too many myths about fats. Eating healthy fats will not make you fat. People gain weight because they consume more calories than they can burn, and the reason fats get the blame is because they have double the number of calories per serving as compared to proteins and carbohydrates. But besides that, if you eat healthy fats in correct proportions, you will not only give your body a better fuel to burn, you will also improve your overall body composition.
The Bad: These are saturated fats, like the ones found in butter, clarified butter and vegetable oils. Most food made with these oils, are high in saturated fats and trans fats. These fats are not only bad for your waist line; they are very bad for your heart health too. Steer clear of these.
The Good: Healthy fats are those which are unsaturated in nature. Olive oil, mustard oil, sunflower oil, nuts, fish and eggs are good sources of healthy fats and must be included in your every day diet.
The Better: Even better are the Omega 3 and Omega 6 fatty acids. Found in oily fish, flaxseed, flaxseed oil and nuts like walnuts, these fats are the most superior source of healthy fats and will offer you better results.
Now that you know which choices are available to you and which ones offer you the highest benefits, it will be simpler to monitor your nutrition. Making healthier food choices must become a lifestyle change. Replace the bad proteins, carbohydrates and fats with healthier alternatives of proteins, carbohydrates and fats and feel the difference! These will accelerate your weight loss and muscle building process and offer you more sustained energy that will be enough to fuel extensive workouts.
Let the change begin from your very own kitchen! Replace all unhealthy sources of these nutrients with healthier versions, and begin your journey towards good health today!
- Nutrition 101: Macronutrients (soyouwannagetjacked.wordpress.com)
- Busy Man’s Carb Cycling: The Uber Convenient Way to Shred Fat and Build Muscle. (bachperformance.com)