Proper diet should be a primary goal of any active bodybuilders and athletes.
So for all those active practitioners who want to change their way of eating the first thing they need to do is to avoid buying and consuming products (junk food , various types of chips, soft drinks and sweets) which are rich in calories, simple carbohydrates (sugars) and saturated fat.
This article contains a list of healthy foods that will give you more options to choose from when conducting a healthy diet. Then at the end of this article there is another list of products that contain a large percentage of empty calories.
List of healthy foods
Although these leafy vegetables are rich in nutrients is not a popular among active athletes. 100 grams of kale contains about 50 calories, 4 grams protein, and 10 grams carbohydrates of which 5 grams of fiber, 15% of the daily requirement of calcium, 200% of the daily requirement of vitamin C, 190% of the daily requirement of vitamin A and 600% the daily requirement of vitamin C.
These leafy green vegetables can be added to the blender along with your favorite fruits and make an excellent fresh and healthy drink.
2. Natural peanut butter
When buying peanut butter it is very important to check the ingredients on the packaging in order to determine whether the product contains additional sugars. 30 grams of natural peanut butter contains about 180-185 calories of which 10 grams protein, 14 grams fat (5 grams saturated fat) and 3 grams of fiber.
3. Carrot (carrot sticks)
Carrots are an excellent choice for healthy snacks (which provide a feeling of satiety) and contain few calories. 100 grams of carrot contains about 40-42 calories, 10 grams of carbohydrates of which 3 grams of fiber and 350% of the daily requirement of vitamin A.
4. Cereals without additional sugars
When buying cereal you should always check the ingredients on the package to check whether the packaging contains additional sugars. Cereal without additional sugars is an excellent choice for a meal that will ensure stable energy level in a longer period of time.
5. Berries (berries)
Fresh or frozen berries represent tasty snack rich in fiber. Great choice represents raspberries, blueberries or strawberries.
6. Brown rice
When it comes to foods enhances and maintains the heart, avocados is at the top of the products. Avocado is effective in reducing bad cholesterol (LDL), and thereby increases the intake of good cholesterol (HDL). Avocado helps our body to absorb vitamins lycopene and beta-carotene which are important for heart health, and also avocados contain high amounts of healthy fats, fiber and a large amount of potassium.
8. Broccoli and it friends (various vegetables)
Although almonds contain a greater amount of calories they still are among the best sources of healthy fats. Almonds are an excellent source of vitamin E.
Although almonds do not represent a complete protein source still about 30 grams of almonds contain solid 6 grams of protein. A number of studies about weight loss have shown that the use of nuts such as almonds do not increase weight compared to other foods that contain the same amount of calories.
This is due to the theory that our body can in a small amount absorb calories from nuts. But still be careful with daily amount of almonds consumed because 100 grams of almonds contains about 520 calories.
10. Egg white
This food is a favorite choice for all fitness and bodybuilding athletes because it contains 100% pure protein. One egg white, with medium size contains 4 grams of protein, 0 grams of carbohydrates and fat and only 17 calories.
Therefore omelet 6-8 egg whites combined with vegetables is a great choice for breakfast (the breakfast will provide about 25 grams of protein, 130 calories).
11. Olive oil
12. Clean pieces of meat (chicken, turkey, beef and pork)
List of products that contain empty calories
For those who are not familiar with the term empty calories World Health Organization defines this term as follows: Calories from fat contained in solid food with added sugars that can be found in many of the products (it should be noted that calories from alcohol are also considered empty calories) that are used daily and provide slightly low or zero nutrients. The following list contains items that contain a large percentage of empty calories:
-Carbonated drinks – 100% empty calories.
-Smoothies – 80-90% empty calories.
-Cheese – 60-65% empty calories.
-Fruit yogurts – 50% empty calories.
-Ice cream – 70-75% empty calories.
-Fried chicken fingers – 80% empty calories.
-Chocolate cake or chocolate cookies – 70% empty calories.
-Butter – 90% empty calories.
-Margarine – 85-90% empty calories.
-Cream cheese – 85% empty calories.
-Beer – 100% empty calories.