LOCKDOWN NUTRITION TIPS
“The Groundwork of all Happiness is Health“
Are you one of those who believe in this lockdown period break and wish to cut down some of that excess fat off your body? Have you been looking for healthier solutions in your diet and routine? Want to look good and feel even better?
You have come to the right place. Covering almost everything from your morning coffee to your late-night binges, this article will help you see your food habits in a whole new light completely. If getting healthy is your goal, exercising rigorously and eating just anything from the fridge will not get you the cut you are looking for. Try giving proper nutrition a chance and see if it works out for you. After all,
“You don’t drown by falling in water. You drown by staying in there.”
Need For Better Eating Habits:
Nutrition is quite very essential for not just good health but also good performance, in general. Without proper nutrition, doing the same task will take much more effort than required while your body keeps on taking one hit after the other, on the side. Keeping your nutritional needs in mind, we have come up with a perfect solution for you. But before we move onto that, it will be better for you to have a better understanding of what your body silently needs.
Your body is your vessel. Your thoughts, energy, and your whole being reside in it. Keeping it clean, healthy, and fit for use is as important as drinking water from a clean glass. Dirty glass and an unhealthy body, both are undesirable by their holders. Nutrients are the resources your body needs to keep itself happy. Some nutrients may need more, some may need less. In any case, all of them hold equal importance.
Macro-Nutrients:
These are those nutrients that the body takes in bulk. It requires a heavier intake of such nutrients regularly to keep itself running. These are like fuel and strength to your body. You must have heard a great deal about them from fitness experts and gym freaks. The following are the 3 macronutrients
Carbohydrates(aka Carbs) {52% of your total food intake}
a. These are our first source of energy.
b. We need it for energy storage in the body.
c. It helps in the body’s fat production.
d. There are two types of carbs:
Bad/refined carbs: These are the simple kind of carbs. They are quick energy sources for the body. These foods have been stripped of other nutrients and are not healthy for your body.
- Pasta and white bread.
- Pastries and cakes.
- Candy and sugary treats.
- Sodas and cold drinks
- Sweet cereals and fruit loops
- Chocolate and cookies
Good/whole carbs: These are complex sugars that the body takes a little longer to digest. But once they release the massive amounts of energy stored in them, you feel energized for much longer.
- Fruits
- G.L.V.s
- Starchy vegetable iv. Lentils and pulses
- Whole grains vi. Whole wheat food
- Corn
Proteins{15% of your total food intake}
a. These are required for bodybuilding and muscle growth.
b. They help in making bones and blood.
c. They help in making enzymes and hormones.
d. They help in making skin, hair, and cartilage.
e. Boost immunity and maintain the pH level.
f. Help regulate fluid balance.
g. Help in digestion and other biochemical processes.
h. It can also be converted into fats for energy use.
i. It can also help store other nutrients.
- Eggs
- Milk and curd
- Seeds and nuts
- Legumes and pulses
- Peas and dals
- Avocados and broccoli
- Green leafy veggies
Fats{30% of your total food intake}
a. These are our biggest source of energy.
b. It can be unlimitedly stored for energy use.
c. Excess of any nutrient is converted into fat by the body.
d. It protects the cell membrane.
e. Protects from the cold temperature.
f. Help in the production of hormones and vitamin D.
g. Carry fat-soluble vitamins.
h. There are 3 kinds of fats:
a) Saturated fats: These are the bad types of fats. These are bad for your cholesterol and overall health.
1. Coconut oil (this is good) 2. Meat and fish 3. Milk and dairy products 4. Eggs 5. Palm oil
b) Unsaturated fats: These are the good types of fats and should be taken in good quantities for a healthy living.
1. Olive oil 2. Canola oil 3. Corn and soya bean 4. seed oils 5. nuts and nut oils 6. avocados
c) Trans-fat: These kinds of fats are added to foods to help preserve them for longer. Not only are these bad but can also be harmful to your body.
1. Fried foods. 2. Preserved foods and drinks. 3. Chocolates and junk food items. 4. Packed foods and snacks.
MICRO-NUTRIENTS: {2-3% of your total food intake}
These are such nutrients without which most of our bodily functions will halt and we will fall sick to a deficiency disease. These perform hundreds of roles in our body and naming every one is not possible. What we need to realize is that the correct consumption of these foods should be uncompromised.
There are just 2 major classifications of micronutrients:
4. Vitamins:
a. Water-soluble: These are those which remain in water medium and the foods containing it lose the vitamin content in the form of water steam, once cooked.
a) Vitamin B Complex(B1, B2, B3, B5, B6, B7, B9, B12)
- Vitamin B is present in one form or the other in nearly every healthy food.
- Meat and fish
- Eggs
- Milk
- G.L.V.s
- Seeds and nuts
- Mushrooms
- Fruits and berries
b) Vitamin C
- Indian gooseberry (Amla)
- Lemons
- Oranges
- Broccoli
- Bell peppers
- Pomegranate
- Pineapple
- Berries
- Kiwi
- Kale
b.Fat-soluble: These are those vitamins which are generally digested in oil/fat medium. Cooking them does not compromise with their quantity.
a) Vitamin K (made inside the body, is not found in abundance outside)
- Kale and dark green leafy veggies
- Seafood and meat
- cereals
b) Vitamin E
- Nuts and seeds
- G.L.V.s
- Flower and nut oils
- Avocado
- Seafood (shrimp, trout, salmon)
c) Vitamin D
- Milk and Milk Products
- Eggs
- G.L.V.s
- Oranges
- Mushrooms
- Fish meat and oil
- Peas and cereals
d) Vitamin A
- Cod liver oil
- Carrots
- Broccoli
- Dark green leafy veggies
- Bell peppers
- Oranges
- Milk
- Eggs
5. Minerals:
a) Iron – Shellfish, Spinach, Pumpkin seeds
b) Magnesium – Figs, Salmon, Kidney beans
c) Calcium – Spinach, Dairy products, Soya beans
d) Manganese – Almonds, Brown rice, Oatmeal
e) Sodium – Salt, Seafood
f) Phosphorus – Milk, Lentils, Bananas, Fish
g) Phosphate – Milk, Seeds, Beans
h) Copper – Seafood (oysters, lobsters), Dark chocolate, Nuts
ROUGHAGE AND WATER:
These two don’t fall in either of the above categories but they hold immense value when it comes to nutrition and fitness.
6. Dietary fiber or roughage:
a. It is essential for digestive health
b. Aids heart health
c. Good for weight loss
d.Found in
a) Peas, nuts, legumes
b) Carrot, cabbage, cucumber
c) Zucchini and celery
d) Corn, banana, avocado
e) Whole wheat foods
f) Nuts and seeds
g) Berries, pears, oranges, and apples
7. Water
a. No being can survive without water. Click here for benefits of water
a) Regular water
b) Fruits and juices
c) Vegetables
d) Milk
e) Soups
f) Beverages
g) Frozen deserts
How to Include Them Into Your Diet?
The above mentioned are quite important for you and your body, in theory. Yet it is very difficult to have them well-incorporated in your eating and dietary habits daily.
“To eat is a necessity, but to eat intelligently is an art.”
In light of that thought, we at AstoCare suggest you be the master of your actions. You are the one who will bow the seeds and you will be the one who will bear the fruit. Do what you feel is best for you, keeping in mind, the following tips for better results:
1. Get rid of excess Sugar.
Sugar and sugary products are harmful to the body. They count as simple fats and their effect is just temporary. They raise your blood sugar if consumed in bulk/repetition. Staying away from them is your best choice!
a. Packed juices.
b. Cold drinks and sodas.
c. Sweet cereals and health bars.
d. Pastries, donuts, and cakes.
e. Cookies, chocolates, and biscuits.
f. Desserts and mithhais.
g. Candies, toffees, and lollipops
h. Other such sugary treats.
2. Get more roughage in.
Roughage is a carbohydrate that our body is unable to breakdown. Even so, it is quintessential for gut and digestive health. The fiber in your diet should not be compromised, especially if you are looking for weight/inch loss.
a. Try replacing one snack time meal with some fruit and salted raw veggies.
b. Replace maida items with atta items in your diet.
c. Have some salad alongside lunch and dinner more.
d. Replace one day’s breakfast with a bowl of fruits and nuts/dried fruits.
e. Drink fresh juice and not packed juice.
3. Green leafy veggies, all the way.
As seen above, G.L.V.s pack in them nearly every nutrient you can think of. Try adding more greens to your plate and make it look more colorful!
a. Try adding lettuce/cabbage leaves to home-made burgers/dumplings.
b. Have spinach and kale much more often.
c. Add capsicums and cabbage to salads and soups.
d. Cook some mixed vegetable dish every weekend with lots of greens.
e. If possible, try some spinach juice/soup every week.
4. Cook and innovate.
Instead of killing yourself with all kinds of raw foods and salads, try mixing things up a bit. Except for those foods which pack lots of vitamin B and C in them, try different recipes with healthy food and see how it all turns out.
a. Try making home-made soups with leftover veggies.
b. Add some boiled vegetables to noodles/instant noodles.
c. Make pizzas and burgers colorful with lots of vegetables.
d. Look for different kinds of healthy mocktails online and replace sodas with them.
e. Shallow fry/ steam/air fry food whenever you have to.
f. Replace chips with roasted fox-nuts (makhanas).
g. Keep experimenting and finding different healthy recipes.
h. Make healthy cooking a hobby and make all your friends jealous!
5. Add more protein.
A protein-rich diet will have instant effects on your body, and that too only for the better. It will not only help with muscle gain but also help relieve stress and uplift your mood.
a. Make a habit of having yogurt/curd at least 3-4 times every week.
b. Have at least one glass of milk every day.
c. Try binging on sprouts and cooked lentils often.
d. Have more G.L.V.s.
e. Try some good quality protein powder. (optional)
6. No more trans-fat.
Bid adieu to trans-fat from your diet. It is only because of their good food advertising that we fall for all kinds of food traps. Start listening to your body and quit trans-fat naturally.
a. Make those foods at home which you buy packed.
b. Don’t eat preserved foods.
c. Find healthier replacements of potato chips and kurkure.
d. Don’t eat deep-fried food. (as often)
7. Hydration is the key.
Staying hydrated is the key to your nutritional success. If your body does not have enough water, no matter how well you stack on nutrients, you won’t see/feel the difference.
a. Try healthy squashes and sharbat.
b. Drink more soup.
c. Eat more fruits.
d. Drink lots and lots of water.
e. Exercise often to make your body feel the need to drink more.
f. Don’t be afraid to sweat. Sweat a lot, drink even more.
g. No alcohol, please.
8. Avoid starving.
Just because you are eating healthy, it does not mean you are supposed to just stop eating altogether. It makes absolutely no sense! Cut down on unhealthy foods and you will be just fine.
Starving yourself is not a recipe for growth and better living. It is just a road down to insanity and no living at all.
a. Keep roasted peanuts/fox-nuts or salted pumpkin seeds for late-night hunger pangs.
b. Replace morning coffee with lemon water/lemongrass tea/green tea. (equally strong)
c. If you feel like eating, just eat.
d. If you feel like tasting, don’t force-feed yourself.
e. Make pizza at home sometimes on an atta base and with loads of veggies.
f. Just do what makes you happy now and will keep it that way in the future too.
9. Eat what suits you.
A lot of people just look at celebrity Instagram pages, fashion blogs, and magazines, and just immediately Google their fitness routine and diet. After taking a good look there, they end up with a bowl of ice cream and a bag of chips, feeling heartbroken after having seen an absurd diet and quite an impossible workout routine.
There is no need to get your heart broken like that. Everyone has a unique way of getting fit and you cannot just suddenly make that happen even if you do follow the crazy diets and workouts you find trending online.
Eat what suits you and your work schedule. Nobody will be able to adjust healthiness into your routine better than you, yourself. Mix up good food with some quick workouts here and there and you will surely be able to have a happier body, to say the least.
10. Be genuine about it.
Not only is everyone’s way of getting there different but also the way they power through it is unique. If you want yourself to be happy, then get real with it. Put in genuine efforts into this and see for yourself how quickly it becomes a regular thing.
You are a unique person. Bring that uniqueness in your way of getting things done as well. This is high time to practice your power and ability at home before you make it a habit. A little genuine effort and you will be there before you even know it.
CONCLUSION
No matter what, it is always important to love yourself and your body the way it is. Trying to change yourself in accordance with the trends in society is just like losing the originality of your soul. Even so, getting back in shape and feeling active more often, is a plus for your body and your personality. So, if you are looking for some change in yourself, why not make it an upgrade for your body? Make yourself healthier and happier than before, and feel the rise of new power from within.
To initiate that transformation, you need to start doing something different. Doing the same things over and over again will not give you different results. Try this article once and see if the change it brings to your life is good for you or not. As it is well said by Barak Obama,
“Change will not come if we wait for some other person,
or if we wait for some other time.
We are the ones we’ve been waiting for.
We are the change that we seek.”
In any case, you should not be worried about losing out on your true self because of all these rampant changes. Be sure that the water inside will remain the same while the unhealthy dirt of the glass will get rinsed off!
ALL THE BEST.
If you are looking for professional help with this, feel free to login to AstoCare.com and book with the nearest nutritionists to you, online.
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