"Coach, Can I eat this? Is there another alternative for this?", something all trainers are familiar with. When it comes to nutrition what are the things that we could include in our diet? and what needs to be prevented or avoided? Here's a list:
Meat
We include all sorts of meats in our diet, be it poultry, beef, chicken, tuna even eggs. But what could be the best sources out of all these? Its said that meat such as poultry, grass fed beef, lamb and pork are the richest sources of meat available. Unfortunately we are not allowed to consume pork in our diet. If you are looking for a leaner option the best could be chicken breasts and legs. Fish and Eggs falls under the same category as well. Tuna, white fish and seafood are the leanest choices available in fish. One thing people have questions about could definetly be eggs. Hard boiled or fried can still consume eggs in any way you like.
Nuts and seeds
I think its in every one of our nature to snack on something that would harm our body. If you are one of those,cutting down on such things and having a handful of raw almonds can quite be the best option as it could curb your carb cravings and is a tasty high-protein snack.
Non-starchy vegetables
Any vegetable that grows above ground such as kale, spinach, cauliflower, broccoli, cabbage, Brussels sprouts, cucumber, asparagus etc. will do. Tubers such as sweet potatoes are acceptable. Avoid potatoes, carrots, corn and beets, which are high in carbs.
Dairy
Low-fat dairy such as Greek yogurt, low-fat milk and cottage cheese are great choices.
Natural fat sources
When it comes to a proper diet Fat is also something our body requires. But make sure you include healthier choice of fat such as Olive oil, avocado, and cottage cheese.
Fruits
Try to reduce your fruits to one serving after workouts when other sources aren’t available, or on cheat days since they are more likely to raise your glycemic index and plead to fat gain. The best types of fruits are berries and apples
Vegan-friendly protein
It’s important that you consume more protein because it is vital for almost every function in your body, including muscle synthesis and strength. In addition to the sources mentioned above, remember that beans, lentils, and quinoa are excellent sources of proteins, which are vegan-friendly too. Try to limit fats to good fats as much as possible.
Foods to avoid
The part where its most difficult to almost anyone. Letting go of the good food! Here are some foods you shouldn’t eat:
Sugar
Yes, try to avoid candy, packaged fruit juice, soft drinks, sports drinks, cakes, pastries, ice cream, pies, breakfast cereals and just plain sugar. Ideally, you should reduce artificial sweeteners as well.
Grains and starch
If you are on a low carb diet, you can have whole grains in moderation, such as oats, barley, quinoa and chia seeds.. etc. Avoid bread, pasta, potatoes, rice, buns, pies, etc
Drinks
Make sure you always keep yourselg hydrated.Tea and coffee without sugar are great, and caffeine in moderation can help you reduce your food cravings. Artificial sweeteners are safe in moderation. Avoid any kind of sweetened drinks or soda, like Coca Cola.
Most fruit juices and many types of milk are both high in carbs and provoke sugar spikes in blood. If a beverage is high in sugar, try to reduce or avoid it in your diet.