Tracking meals for fitness

Two of the most crucial factors that determine your health are food and exercise. Eating the right food in the right amount, and exercising regularly to ensure the best use of the food you eat are essential to staying fit and healthy. It is always a better idea to maintain fixed meal timings than to eat randomly at irregular intervals. Also, eating small portions of food at frequent intervals curbs the tendency to overeat and ensures that the body is able to assimilate the nutrients present in the food you eat most effectively.

Keep track of the total number of calories you intake every day by consulting a dietician and try not to exceed the upper limit.
Though the figures may vary according to age, sex, weight, body type and lifestyle, on an average an adult requires at least 1500-1800 calories per day. If you are into active sports or go the gym regularly, you should include natural sources of carbohydrates like rice and whole grains in your diet in sufficient quantities.

If, on the other hand, you have a sedentary lifestyle, you should be careful about the amount of carbohydrates you intake as chances are higher that these may end up being excessive to your body requirements and consequently get stored as unutilized body mass.

Similarly, you should be cautious about the amount of fat present in your food.

Stay away from deep-fried snacks and oily food items cooked in butter or served with generous amounts of cheese, as these are rich sources of saturated fats that get accumulated in the body and lead to weight gain and related problems like hypertension and high blood cholesterol level. Instead, have foods that have useful fats that play an important role in maintain the body’s natural immune system in good shape and in helping the body recuperate from infections and ailments.

Nuts, skimmed milk and yogurt, lean meats and fish are good options. Vitamins and minerals also play a crucial role in boosting the system’s immunity. Eat generous amounts of green, leafy vegetables and raw fruits in order to supply these essential nutrients to the body.

You should also include whole grains, legumes and soy products in your diet as these are rich natural sources of proteins that help energize the body. In addition, walking, jogging or swimming for an hour every day will help proper digestion of food and keep your body in overall good shape.