How to get in shape with healthy and healthy nutrition


Being healthy and fit isn’t about how you look or the number on the scale. The important thing is that you feel good about yourself and learn to appreciate your body. Regular exercise with resistance and strength training combined with a balanced diet will help you develop a healthy body and self image (that includes your mental health) and get in shape. In this article, we’ll take a closer look at what physical nutrition is and how it can help you achieve your goals.


carbohydrates should be your main source of energy (approx. 55% of your caloric intake per day), especially if you exercise regularly, because they keep your engine running. These foods are high in carbohydrates:

  • Bread
  • cereal flakes
  • Rice
  • Pasta
  • Potato
  • couscous
  • quinoa
  • vegetables
  • Fruit
  • Vegetables

If possible, choose whole grains. They keep you full longer, provide more vitamins and minerals, and keep your blood sugar stable.

whole grain bread

The choice of carbohydrates and and regular, balanced Meals are important to keep your blood sugar from fluctuating. High blood sugar levels cause your body to release more insulin. Insulin stores sugar and fat in your body’s cells and at the same time prevents fat loss. However, after an intense training session, it is a good idea to eat a snack containing carbohydrates and proteins.

Take care to limit your intake food and drinks containing sugar (sugar in hidden forms, such as prepackaged muesli). They contain empty calories and are low in nutrients.

Fruits and vegetables

The World Health Organization recommends the “5 a day” rule: Every day, you should eat two servings (a serving is a handful) of fruit and at least three servings of vegetables the more colorful and varied, the better.

An easy way to do this is to simply add more fruits and vegetables to your daily meals. Make your meals as colorful as possible. Slice an apple into your cereal, dip carrot sticks in hummus for a quick snack, eat a colorful salad for lunch, mix up a smoothie in the afternoon, or add chopped tomato and onion to your scrambled eggs. Get creative with food. Always think about what you can add to a meal rather than what you should take away (for example, to cut calories).

No strict diets

Do you want to get fit and lose weight? Don’t bother with crash diets. You will end up facing the yo-yo effect. Your goal should be to lose body fat in the long term. By reducing your weight slowly, 0.5 to 1 kg per week, you will be able to keep it off.

vegetable bowl


Each meal should include a source of protein because the macronutrient protein it is essential for building and maintaining muscle. You decide if you prefer to combine animal and vegetable protein or get your protein from vegan sources.

Plant-based protein sources:

  • Soy and soy products
  • vegetables
  • quinoa
  • seitan
  • tempeh
  • grain products
  • Walnuts

Seitan as a source of vegan protein

Animal protein sources:

  • Meat and meat products
  • Fish
  • Eggs
  • milk and milk products

Make sure you get enough protein, but don’t overdo it: a daily protein intake of 1 to 1.5g per kg of body weight is optimal if you want to get fit and exercise regularly.

Calculate the amount of protein you need:


Fat is the last of the three macronutrients in our fitness nutrition guide. 1 g of fat contains more than twice the calories of 1 g of carbohydrates or protein, so it should be consumed in small quantities. Fat is important for the body to build cells, produce hormones, and absorb fat-soluble vitamins. Fat also intensifies the flavors of foods..

get your healthy unsaturated fatty acids of high quality vegetable oils (flaxseed oil, safflower oil and olive oil)walnutsseeds, oily fish and avocados. If you want to get fit and stay healthy, limit your daily fat intake to 1 g per kg of body weight.

Avocados as a healthy source of fat


An important part of fitness nutrition is making sure you’re well hydrated, and that doesn’t just apply to athletes. Quench your thirst with still water, mineral water, and herbal or fruit teas without sugar. Spice up your water with a fresh sprig of mint or a slice of lemon or orange.

The recommended daily fluid intake is 35-40ml per kg of body weight, although of course you can drink more when temperatures are high. You should also consume 1.5 times more fluids to replenish fluids lost due to sweating during training.

Do alcohol and exercise mix?

Caution: alcohol should be enjoyed in moderation and dehydrates you. Small amounts of beer, wine, and spirits usually don’t have a significant impact on your performance. However, drinking too much can be very detrimental to your physical progress.


The most important thing you need to get in shape is patience. Long-term success doesn’t happen overnight. a balanced, intuitive diet and regular exercise that is fun will make you feel good about yourself, which will help you keep it up.

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