Newsflash: you are what you eat. Okay, not exactly news, but relevant just the same. If you're like the typical North American, your diet lies somewhere between unhealthy and downright bad for you. Unfortunately there doesn't really seem to be a way around it- fast food places seemingly refuse to serve food that is actually healthy for you, work commitments prevent most people from getting adequate physical activity or taking the time to prepare a wholesome meal, and those that do decide to take the time to cook a good meal quickly become overwhelmed by exactly how much time it can take.
Bummer.
But, and this is the real "meat" of this article (pardon the pun), there are foods out there that are easily prepared, delicious to boot, and can go from your fridge to your mouth in a matter of minutes. Want to get in on this action? Try these:
Fruits and Vegetables
- Kiwi - Take a kiwi, slice off the peel, and BAM, you've got yourself a delicious, wholesome snack that is great all on its own. Not only that, but there's enough vitamins and minerals in here to make your local sports-nutrition store go belly up.
- Tomatoes - Everyone loves tomatoes, and luckily for us you can get them in all different variations. Don't feel like slicing a big tomato up or just want something small to snack on? Cherry Tomatoes are the perfect compromise- delicious, small, easy to prepare (pick them up and eat them), and pack the same punch as their full-sized brethren.
- Blueberries - Yum! Throw some of these in a blender with some plain, non-fat yogurt and a couple of strawberries and you've got yourself a rockin' smoothie! Not only that, but blueberries are packed full of anti-oxidants and vitamins. They might be small, but they do what needs to be done.
Meat and Seafood
- Tuna - Take a can of tuna, add some light mayo, sliced chives, and a pickle or two (chopped up) and you've got a protein-packed spread that can be added between two slices of brad for a delicious sandwich. Or, eat it straight from the bowl. A typical can of protein has 28 grams of lean protein, which is essential for building lean muscle and warding off fat deposiits. True story.
- Steak - Mmm, steak. Get yourself a nice New York Striploin and grill it. Once it's done to your liking, trim the excess fat and serve! Steak is high in protein (a typical cut of beef has somewhere between 20 and 40 grams of protein), creatine (which helps your muscles absorb water and enables faster healing post-workout), and just tastes so darn good.
- Salmon - A nice filet of wild Salmon is chalk full of protein, amino acids, and other elements that your body just loves. It's lean, it's tasty, and it's not even that expensive- a good filet costs around the same price as a good steak.
Grains and Complex Carbohydrates
Despite what you might hear, not all carbs are bad for you. In fact, you need to keep a varied diet that has grains, breads, and other forms of carbs as it contains fibres (and other elements) that your body needs to function properly.
- Rice - White rice is less nutritious than brown rice, but both are good for you. Rice fills you up quickly and has a good calorie content, allowing for great portion control so long as you throw some lean protein in the mix.
- Wholegrain or Multigrain Bread - Lots of fibre and complex carbohydrates. These foods provide your body plenty of minerals and vitamins, as well as a constant supply of energy by which your body can use to fuel itself. Besides, who doesn't like a good sandwich?
Beverages and Other Great Sources of Nutrition
- Protein Whey - A good, low-carb protein whey is a great way to add lean protein to your diet. A bit of milk and a scoop of whey is a great high protein snack (not a meal replacement though).
- Multi-Vitamins - If your diet is lacking some vital nutrienets, a multi-vitamin is a great (and convenient) way to get them all in!
- Soy - If you are lactose intolerant or a vegetarian you will need alternative sources for protein aside from dairy or meat. Soy, Tofu, and nuts are a good source of protein and can be easily incorporated into any diet.
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