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Smart Tips For Getting The Right Nutrition

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You are probably aware that you should be eating well, and that is the truth. The food we eat fuels our bodies so that we can lead a good life. However, most people don’t know what they should be eating to keep themselves healthy. Here are some smart nutritional tips to keep in mind so you can be healthy.

1. Avoid eating too many carbohydrates for breakfast. After sleeping, you do need to refuel your body with energy, and it is true that carbs are what the body uses for energy. However, if you fill your body with sweets and simple sugars, your blood sugar levels will spike. That means that, in about an hour, those levels will crash and you will feel sluggish and sleepy. You will also be extremely hungry again. Instead, have a good breakfast with a solid blend of complex carbohydrates high in fiber and protein. You will feel much better throughout the morning.

2. Keep a journal about what you eat. This is a great way to find out how food affects you. You may not think that your food intake has much to do with how your body feels, but after a few weeks with a food journal, you will change your mind. See how you feel if you remove a few foods from your diet, or increase the number of vegetables you eat. By tracking what you eat, you will also be able to stop yourself from overeating, as you will be better able to notice how many times you are eating during the day. Food journals are also great because they can show you where you’ve come from.

3. Beware of buffets. Buffets can be tempting sources of cheap food, but be very careful. Buffets often serve crowd-pleasers, and crowd-pleasers are usually fatty, high sugar foods that don’t have the nutritional value you need to eat during the day. Not only that, but because you can visit the buffet any number of times, it is possible that your entire diet will go out the window.

4. Eat five to six small meals everyday, rather than just three larger ones. It was long thought that you need “three square meals” a day, but the truth is that you are more likely to overeat if you wait so long to eat. By eating smaller meals, you can make healthier choices because you know you will eat again soon.

5. Have protein at every meal. It can be hard to understand what role protein plays in nutrition, but at the most basic level, protein helps the body repair itself. It is also filling and helps mute the effect that carbohydarates have on you. If you pair carbs and proteins at every meal, you will find that you aren’t so hungry as often, and are satisfied with eating less.

Eating well is a great way to enhance your overall life, so it’s important to get started in good nutrition as soon as you can. Use the tips laid out here, and you will find that good nutrition is easy and achievable.

The Life of a Vegetarian: Getting Protein in Your Diet

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You may have chosen to eat a strictly vegetarian diet for ethical reasons, or perhaps you appreciate the health benefits of going meat-free. Either way, one of the biggest challenges of a vegetarian diet is getting adequate protein in each meal. Malnutrition commonly affects vegetarians who do not eat a nutritionally-balanced diet. Continue reading for some food items help keep adequate protein in your vegetarian diet.

1. Rice and beans make a perfect combination to provide you with a complete, vegetarian protein. Meat protein contains a complete group of different amino acids that supply your body with essential nutrients. Neither rice nor beans contain all of the essential amino acids, but when you combine the two, you get the complete set of amino acids. This creates a nutritionally-complete protein source.

2. Quinoa is known to some people as the super grain, because of the high degree of nutrition it provides. This grain has been used as a diet staple for centuries, and it contains enough amino acids to make up a complete protein. Quinoa contains a high amount of protein compared to other grains, and it has many health benefits in addition to a delicious, slightly crunchy taste.

3. Tofu is a great addition to any vegetarian diet. It is high in complete protein, and comes in several different forms. You can buy plain tofu in soft, medium and firm textures. This makes it ideal for addition to any food item, from sauces and stir fries to “meat” dishes.

4. Tofurkey, seitan and other “meat” products make great protein additions to your vegetarian diet. These gluten-based products taste great, and help you work other types of vegetarian protein into your diet rather than relying strictly upon soy. Over time, some people develop a sensitivity to soy if it comprises a too-large component of their diet.

5. Frozen “meats,” such as vegetarian hot dogs and corn dogs, veggie burgers, “chicken” tenders and other food items make simple, quick ways to add protein to your vegetarian meal plan. These frozen foods are usually made with a soy protein base, and offer many delicious alternatives to help increase your dietary protein.

If you choose to go vegetarian, it is very easy to fall into eating habits that are less than optimal. Cookies, pies, cakes and donuts are too easy to fall back on, and filling up on these items can leave your diet un-balanced and lacking in protein and other important nutrients. It is important to include a wide variety of healthy foods that can provide you with all of the nutrients your body needs. As a vegetarian, you can also supplement your diet with mixed amino acid supplements, although these do not take the place of protein from food sources.

Choosing the vegetarian lifestyle can provide you with glowing health; it can also result in a pasty complexion and an under-nourished body if not done correctly. As you can probably see, there are many options available to get vegetarian protein into your daily meals. Experiment with some of the options above, and see how much energy you have with your new, improved vegetarian diet.