In order to stay strong and healthy, bodies need a variety of lean protein, carbohydrates and ?good? fats. The hormones in your body are regulated by the foods you consume, and the correct ratio of carbohydrates, fat and protein are essential for burning fat and losing weight. To keep your blood sugars steady throughout the day, eat at least four small meals that incorporate the right proportion of ?fats, carbohydrates and fats.
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A healthy and balanced diet does not mean you have to give up your favorite foods. Use portion control and limit the occasions you consume foods higher in saturated fat or calories.? The right combination of protein, carbohydrates and healthy fats is an essential part of maintaining a healthy weight and building muscles:
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Protein:?
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Protein is essential after a vigorous workout.? It rebuilds muscle; protein is the building material for muscle tissue.? Protein aids in repairing and rebuilding muscle tissue that is broken down during strenuous exercise. Aim for 40% of your daily calories from lean protein sources.? To get the results you desire, eat protein with every meal.
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Load up on lean protein sources such as steak, chicken, nuts, egg whites, salmon or other seafood, and lentils.? Try to put the majority of your lean protein sources into a lower fat content protein than lower grade beef or pork. The consumption of an excess of foods with high saturated fat content is a contributing factor of elevated cholesterol and heart disease.
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Carbohydrates:
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Carbohydrates should make up 30% of your daily calorie intake.? Healthy carbohydrates include whole grains, oats, brown rice, fruits, vegetables and beans.? Avoid over-processed, high-glycemic foods such as sugars.
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Fats:
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Fat should make up 30% of your daily calorie consumption.? Fat is essential, just consume small amounts of healthy fats.? Unsaturated, or ?healthy? fats help keep cholesterol levels in an optimal range.? Healthy fats include olives, pure fish oil, avocados, fish, peanut butter and nuts. ?Avoid saturated and trans fats.
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Along with a well-rounded diet, you need physical activity.? Fitness is important to any weight loss or maintenance goals.? Consistent exercise gives you more energy, endurance and strength.? It makes your health better and muscles stronger.
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The Centers for Disease Control and Prevention encourage strength training, including core training, at two sessions per week.? Strength training strengthens your muscles and bones.? Recommendations include 150 minutes each week of moderate intensity activities such as jogging, bike riding or CrossFit. CrossFit delivers a strength and conditioning program for people of all ages developed to improve fitness levels.
Source: http://if-fit.com/a-little-christmas-nutrition-reminder/
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