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The Importance of Good Nutrition on Physical Fitness: Why You Need Both

Verywell / Alexandra Shytsman

Nutrients and Your Athletic Performance

What to eat for optimal performance, hydration makes a difference, sustainable nutrition habits, frequently asked questions.

Physical activity has many health benefits, whether you're a competitive athlete, play a recreational sport, or practice yoga. Nutrition and physical activity go hand in hand when maximizing your workouts or improving athletic performance.

What we eat before and after exercise—and every day—greatly affects how we feel and perform during activity. The right balance of macro and micronutrients may vary depending on your fitness level and the activity you perform. Still, it is important to get enough nutrition to maintain your health and optimize performance.

Proper nutrition is imperative to maximize athletic performance. Without enough carbohydrates , proteins , and fats, athletes may feel sluggish during a workout or ravenously hungry. Athletes may also need to focus on specific vitamins and minerals for fitness performance, such as iron, vitamin D , and zinc.

Nutrition for physical activity is highly individualized, so it is helpful to consult a sports dietitian to review your needs and make specific recommendations for your body and activity level.

Good Nutrition Supports Physical Activity

While we frequently think about the health benefits of nutrition and physical activity separately, there is evidence that integrating both nutrition and physical activity produces greater benefits than focusing on one or the other.

Additionally, research shows that exercise informs food choices, and individuals who exercise may make more nutritious choices. Nutrition may also support muscle recovery by reducing inflammation. One study showed that individuals who were more physically active and had higher antioxidant intake had lower levels of systemic inflammation.

The Importance of Balance and Timing of Macronutrients

Consuming adequate amounts of macronutrients—carbohydrates, protein, and fat—to fuel our bodies is imperative for optimal exercise performance.

• Carbohydrates are our bodies' preferred source of fuel. They give us the energy we need to go about our day and maximize workouts and athletic performance.
• Protein is important for building muscle and the recovery of bones, joints, and ligaments after a workout.
• Fat keeps us satiated, helps cushion our bones and joints, and increases the absorption of fat-soluble vitamins A, E, D, and K.

When it comes to fueling for exercise, finding the right balance and optimal timing of macronutrients for your body is key. Physical performance and recovery after exercise are enhanced by consuming carbohydrates and protein.

One study reviewed the effects of protein and carbohydrates on skeletal muscle regeneration given to athletes by shake or meal. Thirty-five individuals ran 10 kilometers (6.2 miles) and consumed either a protein and carbohydrate shake, a meal of white bread and sour milk cheese, or nothing. The study indicated that consuming carbohydrates and protein by shake or food was preferable, as it reduced exercise-induced skeletal muscle damage and had anti-inflammatory effects.

"Superfood" is a word used frequently by the food industry to market specific foods as offering maximum nutritional benefits or being exceptionally nutrient-dense.

While some foods are more nutritious than others and may positively affect health, it is essential to note that no single food is responsible for optimal health or disease prevention.

If you want to increase the nutrient density of your diet, including some of the following nutritious foods is an excellent place to start. These foods—including leafy greens, berries, eggs , sweet potato , and turmeric, contain antioxidants, complex carbohydrates , and protein and are beneficial for athletic performance.

Dark Leafy Greens

Dark green leafy vegetables are packed with important nutrients such as folate, zinc, calcium, magnesium , iron, vitamin C, and fiber. Eating leafy greens, such as spinach , kale , collard greens , and Swiss chard, can muscle function in men and women engaging in physical activity.

Additionally, nitrates in leafy greens convert to nitric oxide, opening blood vessels and improving blood flow during exercise . You can incorporate dark leafy green vegetables into your diet by making kale salads, sautéing spinach into eggs for breakfast, or blending them into a smoothie .

Berries are known for their powerful antioxidant properties, making them an important part of an athlete's diet. Exercise causes oxidative stress, which results in the production of free radicals, muscle damage, and fatigue. Including antioxidants in the diet may help enhance athletic performance by decreasing muscle damage and inflammation.

Top a yogurt parfait with blueberries , blend strawberries into a smoothie, or add raspberries or blackberries to a salad to get an antioxidant punch.

Eggs, including the yolks, are rich in B vitamins , choline, iron, antioxidants, and high-quality protein, which is important for muscle recovery and repair. The protein in eggs is considered to have high bioavailability, meaning it is easily digested and efficiently metabolized by the body.

Additionally, eggs contain fatty acids that are important for heart health as well as vitamins and minerals that help with cell growth and tissue repair. Eggs are an easy and quick breakfast, scrambled with veggies or hardboiled for grab-and-go.

Sweet Potato

Sweet potatoes are root vegetables packed with potassium, fiber, and vitamins A and C. They are an excellent source of complex carbohydrates needed by athletes for fuel. Getting enough potassium also reduces fatigue, muscle cramps, and the feeling of weakness.

Sweet potatoes can be incorporated into your diet in several ways. Top a baked sweet potato with Greek yogurt and almond butter for breakfast, roast potato wedges and add them to a salad, or bake until crispy and enjoy as sweet potato fries with a burger .

Turmeric is a bright yellow spice, originally from India, used for cooking and medicinal benefits. It is best known for its antioxidant and anti-inflammatory effects and may play a role in preventing chronic diseases such as cancer, heart disease, and diabetes.

Turmeric is also a more recent focus of post-exercise recovery research. Evidence suggests individuals who use turmeric after a workout reduced muscle pain and damage, and decreased inflammatory markers.

Incorporate turmeric into your routine by sprinkling the spice on roasted vegetables , adding it to a curry , or making golden milk . Turmeric is also available in supplement form .

Adequate hydration is imperative to overall health and exercise performance. We all lose water through normal bodily functions like breathing, digestion, and sweating. Athletes need to replace additional water and electrolytes lost through exertion during exercise.

Dehydration can lead to cardiovascular strain, altered metabolic function, and increased body temperature. Individuals also lose sodium , potassium, calcium, and magnesium with sweat. To avoid dehydration, it is important to ensure you are drinking before , during, and after exercise to maintain adequate hydration levels.

Whether you're training to run one mile, your first 5K, or a marathon, start with small and realistic nutrition and hydration goals. Trying to overhaul your entire diet at once can feel overwhelming, and is likely unsustainable. Small goals are more sustainable and, therefore, more beneficial in the long term.

If you feel your hydration is lacking, try investing in a fun water bottle . Flavor your water with fresh fruit or liquid beverage enhancers if you like your water to have a taste. Try adding one extra glass of water to your day.

Looking to include more antioxidants in your diet? Try adding one fruit and one vegetable to your meals each day. Pick one new nutrient-dense food and add it to your weekly meal plan . Add one each week, and soon enough, you will have greatly increased the variety of vitamins and minerals in your diet.

A Word From Verywell

The importance of good nutrition on physical fitness cannot be overstated. Sustainable, enjoyable nutrition habits are key to reaching your goals. It can be tempting to follow a fad diet or social media trend, but frequently these diets are restrictive and unsustainable. If you have questions or concerns or want individualized nutrition recommendations, seek advice from a registered dietitian .

S.M.A.R.T goals stand for Specific, Measurable, Achievable, Realistic, and Time-Bound. S.M.A.R.T goals serve as small, doable action steps to help you change your behavior and achieve your goal. An example of a S.M.A.R.T goal is "I will include one vegetable at dinner 3 nights this week."

Nutrition impacts so much of our ability to function, from our physical to mental wellbeing. Incorporating nutritious foods in your diet and eating a balance of carbohydrates, protein, and fat appropriate for your needs can positively affect your everyday life and fitness performance.

Nutrition needs vary based on many factors, including age and life stage. As we age, we may experience some changes, such as bone loss, loss of muscle mass, thinner skin, and less stomach acid. Some of these changes may make you prone to nutrient deficiencies and you may need to increase your intake of certain foods or add supplements. Aging also causes a slower metabolism and decreased calorie needs.

Several factors affect your nutritional needs, including genetics, health status, environment , gut health, stage of life, fitness and activity level, and medications. Speak with a registered dietitian to better estimate your individual nutritional needs.

Koehler K, Drenowatz C. Integrated Role of Nutrition and Physical Activity for Lifelong Health .  Nutrients . 2019;11(7):1437. doi:10.3390/nu11071437

Gustafson CR, Rakhmatullaeva N, Beckford SE, Ammachathram A, Cristobal A, Koehler K. Exercise and the Timing of Snack Choice: Healthy Snack Choice is Reduced in the Post-Exercise State .  Nutrients . 2018;10(12):1941. doi:10.3390/nu10121941

Draganidis D, Jamurtas AZ, Stampoulis T, et al. Disparate Habitual Physical Activity and Dietary Intake Profiles of Elderly Men with Low and Elevated Systemic Inflammation .  Nutrients . 2018;10(5):566. doi:10.3390/nu10050566

Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations .  Nutrients . 2019;11(6):1289. doi:10.3390/nu11061289

Isenmann E, Blume F, Bizjak DA, et al. Comparison of Pro-Regenerative Effects of Carbohydrates and Protein Administrated by Shake and Non-Macro-Nutrient Matched Food Items on the Skeletal Muscle after Acute Endurance Exercise .  Nutrients . 2019;11(4):744. Published 2019 Mar 30. doi:10.3390/nu11040744

Sim M, Blekkenhorst LC, Bondonno NP, et al. Dietary Nitrate Intake Is Positively Associated with Muscle Function in Men and Women Independent of Physical Activity Levels .  J Nutr . 2021;151(5):1222-1230. doi:10.1093/jn/nxaa415

Hoon MW, Johnson NA, Chapman PG, Burke LM. The effect of nitrate supplementation on exercise performance in healthy individuals: a systematic review and meta-analysis.   Int J Sport Nutr Exerc Metab . 2013;23(5):522-532. doi:10.1123/ijsnem.23.5.522

Mason SA, Trewin AJ, Parker L, Wadley GD. Antioxidant supplements and endurance exercise: Current evidence and mechanistic insights .  Redox Biol . 2020;35:101471. doi:10.1016/j.redox.2020.101471

López Sobaler AM, Aparicio Vizuete A, Ortega RM. Papel del huevo en la dieta de deportistas y personas físicamente activas [ Role of the egg in the diet of athletes and physically active people ].  Nutr Hosp . 2017;34(Suppl 4):31-35. doi:10.1016/j.redox.2020.101471

Lindinger MI, Cairns SP. Regulation of muscle potassium: exercise performance, fatigue and health implications .  Eur J Appl Physiol . 2021;121(3):721-748. doi:10.1007/s00421-020-04546-8

Mahmood K, Zia KM, Zuber M, Salman M, Anjum MN. Recent developments in curcumin and curcumin based polymeric materials for biomedical applications: A review .  Int J Biol Macromol . 2015;81:877-890. doi:10.1016/j.ijbiomac.2015.09.026

Campbell MS, Carlini NA, Fleenor BS. Influence of curcumin on performance and post-exercise recovery .  Crit Rev Food Sci Nutr . 2021;61(7):1152-1162. doi:0.1080/10408398.2020.1754754

Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance [published correction appears in Med Sci Sports Exerc . 2017 Jan;49(1):222].  Med Sci Sports Exerc . 2016;48(3):543-568. doi:10.1249/MSS.0000000000000852

Sipponen P, Maaroos HI. Chronic gastritis .  Scand J Gastroenterol . 2015;50(6):657-667. doi:10.3109/00365521.2015.1019918

The Journal of Clinical Endocrinology & Metabolism,  Water-Induced Thermogenesis , Michael Boschmann, 7/2/13

• Di Noia J.  Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach .  Prev Chronic Dis . 2014;11:130390.
• Emilio Ros,  Health Benefits of Nut Consumption , National Institutes of Health, 2010

By Darla Leal Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle.

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Easy recipes for people living with prediabetes or diabetes

When you have diabetes, you know it's important to eat well. These easy diabetic recipes can help you manage your blood sugar without sacrificing flavor.

If you're living with diabetes or prediabetes, you know how important it is to pay attention to your diet. What you eat can have a big impact on your health, especially when it comes to controlling your blood sugar. But sometimes it can be difficult to plan meals when other responsibilities take priority. Fortunately, easy diabetic recipes that support your health and your lifestyle are within reach.

Best practices for eating with diabetes

While there isn't a specific "diabetes diet," certain eating approaches can help manage diabetes. One of the most popular (and most researched) eating styles is the Mediterranean diet . Though more than 20 countries border the Mediterranean Sea, each with its own unique culture and agriculture, Mediterranean-style eating has some shared factors. These include:

• Fruits, vegetables, whole grains, nuts and beans
• Extra-virgin olive oil
• Limited dairy and red meat
• Limited sweets, added sugars, salt and highly processed foods

The Mediterranean way of eating can help manage insulin levels and blood sugar. Insulin helps your body turn food into energy, which keeps your blood sugar levels within a healthy range. However, when you have diabetes, your body either doesn't make enough insulin or doesn't use it properly. This is why it's important to understand how the foods you eat can affect your insulin and blood sugar levels.

Diabetes and the glycemic index

Some people with diabetes use the glycemic index as a meal planning guide. The glycemic index measures how quickly a food increases your blood sugar levels. Only foods that contain carbohydrates have a glycemic index. These foods fall on a scale of zero to 100, with pure glucose (sugar) being 100.

The Mediterranean diet prioritizes foods with a low glycemic index, meaning they won't cause blood sugar spikes. Highly processed foods, on the other hand, have a high glycemic index. This means your body digests them quickly and easily, which can cause your blood sugar to spike.

High-glycemic foods include most snack foods, potatoes, white rice, white bread, honey and most processed cereals. Low-glycemic foods include most nuts, legumes, beans, non-starchy vegetables and whole grains like quinoa and farro.

Delicious diabetes-friendly recipes

If you've recently been diagnosed with diabetes or prediabetes, you may be wondering which foods are best for your health. One of the most important things to remember with diabetes is to eat the healthiest foods possible in moderation. That means you can still eat the foods you love, but you might want to make some ingredient substitutions. Here are some easy diabetic recipes you can enjoy without sacrificing taste.

Multigrain chia waffles

For many people, breakfast is the most important meal of the day. That's especially true for people with diabetes since a balanced breakfast can help stabilize blood sugar. These multigrain chia waffles are full of fiber and omega-3s, and the ingredients — including chia seeds and unsweetened applesauce — help regulate blood sugar.

Lemony salmon and orzo casserole

This salmon and orzo casserole recipe is a healthy choice for anyone, not just people with diabetes. Salmon is a great source of omega-3 fatty acids, which can help reduce inflammation and may lower blood pressure . And since it doesn't have carbohydrates, it won't affect blood glucose levels. Orzo and asparagus are low-glycemic foods, making this recipe great for those who need to control their blood sugar.

Roasted vegetable meatloaf with balsamic glaze

Traditional meatloaf is a favorite comfort food, but it's not exactly healthy. This roasted vegetable meatloaf is delicious, and it contains diabetes-friendly foods such as zucchini, peppers and olive oil. It also has a lower fat content than traditional meatloaf while still retaining the flavor of ground meat.

Spaghetti squash and meatballs

If you grew up eating spaghetti and meatballs, you'll be sure to enjoy this healthy twist on a childhood favorite . Regular spaghetti is around 50 to 55 on the glycemic index. This recipe substitutes white pasta with spaghetti squash, which has a glycemic index of 20. It also uses low-sodium sauce, reduced-fat Parmesan cheese and 95% lean ground beef.

Bacon and spinach pizza

Depending on the type, pizza can be high in calories and sodium. But with a few tweaks, it can be a healthy choice for people with diabetes. This bacon and spinach pizza only has five ingredients. Plus, you can use prebaked crust and ready-to-serve bacon for fast prep.

Living with diabetes or prediabetes doesn't have to mean you can't eat the things you like. You can make your favorite meals healthier with a few substitutions and techniques, like pairing a carbohydrate with a fiber-rich food to slow the absorption of glucose into your bloodstream. But if you're looking for quick and easy diabetic recipes, give one of these five a try.

101 Nutrition Quotes To Motivate You To Eat Right

Nutrition is one of the most primary aspects of maintaining a healthy life. However, it can be tough to find the motivation to stay on top of your diet and fitness goals. Eating healthy meals and staying away from junk food can be quite challenging for you.

But there's a key to everything, and staying positive, feeling good, and celebrating small victories can make a big difference when trying to cut down on junk food or wake up in time for your morning workouts.

This article has got you stocked with a collection of motivational, inspirational, and knowledgeable nutrition quotes if you need a push on your journey of nutrition and a healthy lifestyle.

These quotes will help you understand that failure is a part of the process, and you will also realize that you already possess all the strength you need.

Quotes About Nutrition To Get You Motivated

To motivate you to make the right choice in what you eat and maintain good health, here is a collection of fitness and nutrition quotes, healthy eating quotes, and motivational quotes that will inspire you to begin your nutrition and healthy living journey.

"The first wealth is health. "– Emerson.

"Exercise is king, nutrition is Queen, put them together, and you've got a kingdom." - Anonymous

"Our food should be our medicine, and our medicine should be our food. "– Hippocrates.

"Diet is the essential key to all successful healing. Without a properly balanced diet, the effectiveness of herbal treatment is very limited." – Michael Tierra

"Eating healthy nutritious food is the simple and the right solution to get rid of excess body weight effortlessly and become slim and healthy forever." – Subodh Gupta.

"To eat is a necessity, but to eat intelligently is an art." – La Rochefoucauld.

"If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have the safest way to health." – Hippocrates.

"These small things – nutrition, place, climate, recreation, the whole casuistry of selfishness – are inconceivably more important than everything one has taken to be important so far." – Friedrich Nietzsche.

"Most people don't have a problem going on a diet. The problem is being consistent on their diet." – Karen Sessions.

"Those who think they have no time for healthy eating will sooner or later have to find time for illness." – Edward Stanley.

"Water is the most neglected nutrient in your diet, but one of the most vital." – Julia Child.

"Life is a tragedy of nutrition."– Arnold Ehret.

"Eat less from a box and more from the earth".- Anonymous.

"Until you get your nutrition right, nothing will change". - Anonymous.

"Diet is an ongoing process of learning and discovering." - Anonymous

"Every time you eat or drink, you're either feeding disease or fighting it." - Heather Morgan

"Don't focus on how much you eat. Focus on what you eat." - Anonymous

"It's never too late or never too early to work towards being the healthiest you" .- Anonymous

"Don't dig your own grave with a knife and spoon." - English Proverb

"Fitness is 20% exercise and 80% nutrition. You can't outrun your fork. - Unknown

Suggested Read : 101 Health and Wellness Quotes to Inspire Wellness at the Workplace

"Our body doesn't know how to digest these food-like products resulting in stress and weight gain. Nourish your body with real food, and it will shine for you". - Jason Fale

"Popeye was right about spinach: dark green, leafy vegetables are the world's healthiest food. As whole foods go, they offer the most nutrition per calorie". - Michael Greger

"Our body is the only one we've been given, so we need to maintain it; we need to give it the best nutrition." - Trudie Styler

"The lack of access to proper nutrition is not only fueling obesity. It is leading to food insecurity and hunger among our children." - Tom Vilsack

"The excitement of vitamins, nutrition, and metabolism permeated the environment." - Paul. D. Boyer

"Investing in early childhood nutrition is a surefire strategy. The returns are incredibly high." - Anne. M. Mulcahy

"It's all about nutrition. You can train, train, train all you want, but I always say you can't out-train a bad diet." - Joe Wicks

"I think of exercise as the father of the body and nutrition as the mother." -Mandy Ingber

"Nutrition and sleep are two of the most underrated things, especially with younger kids." - Brad Steven

"When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need." – Ayurvedic Proverb

Suggested Read : The 9 Best Healthy Foods To Eat Everyday

"There is no magic bullet. you gotta eat healthily and live healthy to be healthy and look healthy." - Morgan Spurlock

"Eat breakfast like a king, lunch like a prince, and dinner like a pauper." – Adelle Davis, Author and Nutritionist.

"Your diet is a bank account. good food choices are good investments." – Bethenny Frankel, Reality T.V Personality and Entrepreneur

"Proper nutrition is the difference between feeling exhausted and getting the most out of a workout." – Summer Sanders, Sports Commentator And Former Olympic Swimmer

"Healthy eating isn't about counting fat grams, dieting, cleanse and antioxidants; its about eating food untouched from the way we find it in nature in a balanced way." – Pooja Mottl

Use an app like Vantage Fit if you're worried about gaining weight or trying to maintain a healthy diet but don't want to consume too many calories. This app allows you to log your daily meals or water intake.

"Eating healthy food fills your body with energy and nutrients. Imagine your cells smiling back at you and saying: 'Thank you!'" – Karen Salmanshon

"You are what you eat. What would YOU like to be?"- Julie Murphy.

"Nutrition is the only remedy that can bring full recovery and be used with any treatment. Remember, food is our best medicine!" -Bernard Jensen

"The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not." -Mark Twain

"Even in this high-tech age, the low-tech plant continues to be the key to nutrition and health." -Jack Weatherford

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"The food you eat can be the safest and most powerful form of medicine or the slowest form of poison." -Ann Wigmore

"When in doubt, use nutrition first." -Roger Williams

"The best and most efficient pharmacy is within your system." -Robert C. Peale.

"Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon." -Doug Larson

"Nutrition is so important. It can't be stressed enough." -Dwayne Johnson

"There is nothing unhealthy about educating youngsters about nutrition." -Pierre Dukan

"The second day of a diet is always easier than the first. By the second day, you're off it". -Jackie Gleason

"Fix'd like a plant on his peculiar spot, To draw nutrition, propagate and rot." -Alexander Pope

"Optimum nutrition is the medicine of tomorrow." - Dr. Linus Pauling

"You know that most of the medical costs that are bankrupting families, companies, and nations could be eliminated with better nutrition." -John Robbins

Suggested Read : Nutrition Tracker : An Essential Feature for Optimal Wellness

"Let nothing that can be treated by diet be treated by any other means." -Maimonides

"A healthy outside starts from the inside". -Robert Urich

"The human body heals itself, and nutrition provides the resources to accomplish the task." -Roger Williams

"First, nutrition is the master key to human health. Second, what most of us think of as proper nutrition--isn't." -T. Colin Campbell

"The doctor of the future will no longer treat the human frame with drugs but rather will cure and prevent disease with nutrition." -Thomas Edison.

"Don't allow a love problem or work problem to become an eating problem. Stop trying to stuff your feelings down with food." – Karen Salmansohn.

"Healthy eating is a way of life, so it's important to establish routines that are simple, realistically, and ultimately livable." – Horace.

"Appreci-eat" your food! Savor the flavor and eat slowly. It takes your body about 20 minutes to realize it's full." –Karen Salmansohn

"The primary reason diseases tend to run in families may be that diets tend to run in families." – Michael Greger.

"If it came from a plant, eat it; if it was made in a plant, don't." – Michael Pollan.

"He who takes medicine and neglects to diet wastes the skill of his doctors." – Chinese Proverb.

"Every time you eat is an opportunity to nourish your body." – Unknown.

"Healthy cooking is the best preventive medicine." – Unknown.

"Eat healthy day and night, to keep your future looking bright." – Unknown.

"Just like keeping a healthy diet is important to maintaining a healthy lifestyle, eating the right foods is just as important for getting the most out of your workout." – Marcus Samuelsson.

"You need a good, healthy diet – it's about finding out what your body needs. Sugar is a disaster for skin, as is white flour." – Thandie Newton.

"Train your body to crave healthy food".- Unknown.

"Health is much more dependent on your habits and nutrients than on medicine." - Diet vs. Disease

"Eating well is a form of self-respect." - Anonymous

"Good nutrition creates health in all areas of our existence. All of our parts are interconnected."- T. Colin Campbell

"Nothing tastes as good as healthy feels." -Eat Real food

"Eat to fill your stomach, not your heart." -Anonymous

"Eat less from a box and more from the earth." - FMT

"The way you eat, the way you think, and the way you behave can influence your life by 30 to 50 years." - Deepak Chopra

"Until you get your nutrition right, nothing is going to change." - Unknown

"Maybe we should stop asking why real food is so expensive and start asking why processed food is so cheap." - Anonymous

"It’s never too early or too late to work towards being the healthiest you." - Anonymous

"Remember when your body is hungry, it wants nutrients not calories." - Nourishing Children Org.

"Anything that affects the gut will always affect the brain." - Dr. Charles Major

"Good nutrition creates health in all areas of our existence. All parts are interconnected." - T. Colin Campbell

Suggested Read : 76 Calming Quotes For Wellness And Well-being At Work

"The problem is that we are not eating food anymore, we are eating food-like products". -Dr. Alejandro hunger

"Moderation. small helpings. sample a little bit of everything. these are the secrets of happiness and good health." – Julia Child

"Nutrition isn’t just about eating, it’s about learning to live." - Patricia Compton

"Nature is the best physician." - Hippocrates

"Sugar is the sociopath of food. It acts sweet but it’s really poison." - Karen Salmanshon

"Healthy living isn’t restrictive, it’s healing. Your health is something worth fighting for." -Anonymous

"How can you expect your body to last for a long and enjoyable time if you don't put the proper building blocks in there?" - Dr Dan Rogers

"Real food doesn’t have ingredients. Real food is the ingredients." - Jamie Oliver

"If you don’t recognize an ingredient, your body won’t either." - Inflammation

"Nature is so smart, it puts medicine in the food." - David Wolfe

Suggested Read : 60 Health Is Wealth Quotes To Motivate You To Live A Healthier Life

"Your body is not a temple, it’s an amusement park. enjoy the ride." – Anthony Bourdain

"Health and cheerfulness naturally beget each other." ~Joseph Addison

"Diets don't work but a healthy lifestyle does." - Cheshire nutrition

"Add more foods without labels so that you can focus on counting nutrients over calories." - Food Matters

"Health is a daily practice, not a 30-day diet." - Unknown

"Food should be cleansing, it should be restorative, and it should be fun." - James Colquhoun

"Nutrition is not low fat. It’s not low calories. It’s not being hungry and feeling deprived. It’s nourishing your body with real, wholesome food so that you are consistently satisfied and energized to live life to the fullest." - Anonymous

"Medicine is not healthcare. Medicine is sick-care. Let’s get that straight for a change." - Unknown

"When you truly understand that your food choices are powerful and life-affirming, you can exercise, control, and restrain without deprivation." - Marlene Adelman

"Lets’ build wellness rather than treating disease." - Dr Bruce Daggy

Intermittent fasting is not about deprivation, it's about giving your body the time it needs to heal and rejuvenate.- DoFasting

Summing It Up

In summary, eating healthy is the best choice one can make as it provides the body with the necessary nutrients to prevent chronic diseases from developing. Despite people's best efforts, few adhere to an improved diet.

Here's hoping you found this article motivating in making better dietary choices and improving your nutritional health.

This article is written by Neha Yasmin who is a content marketer at Vantage Circle . A selenophile with a penchant for discovering great meals and drinks. Is a self-proclaimed binge racer with a knack for cooking in her spare time. For queries, reach out to [email protected]

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Stress Management Techniques & Strategies to Deal with Stress

While it may seem like there’s nothing you can do about stress in your life, there are healthy steps you can take to destress and regain control.

It may seem like there’s nothing you can do about stress—no way to avoid it and no way to de-stress completely when it hits. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But the truth is, you have a lot more control over stress than you may think. In fact, the simple realization that you’re in control of your life is the foundation of stress management.

Managing stress is all about taking charge: of your thoughts, emotions, schedule, environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—plus the ability to hold up under pressure and meet challenges head on.

Stress management involves using various techniques and coping strategies to improve the way you react to stressful things in your life and build resilience . But it’s not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. Whether you’re looking to reduce your overall stress levels, avoid unnecessary stressors in your life, or deal with stress in the moment, the following stress management techniques and strategies can help.

Why does stress management matter?

If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your overall physical and mental health. It narrows your ability to think clearly, function effectively, and enjoy life.

Identify the causes of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated.

It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.

To identify what’s really stressing you out, look closely at your habits, attitude, and excuses:

• Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
• Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?
• Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Keep a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, make a note of it in your journal or use a stress tracker on your phone. As you keep a daily log, you will begin to see patterns and common themes. Write down:

• What caused your stress (make a guess if you’re unsure).
• How you felt, both physically and emotionally.
• How you acted in response.
• What you did to make yourself feel better.

Replace unhealthy coping strategies with healthy ones

Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy? Many of us cope with stress in ways that make us feel better temporarily—but compound the problem in the long run.

Unhealthy ways of dealing with stress

• Using alcohol or drugs to relax .
• Bingeing on junk or comfort food.
• Zoning out for hours on your phone or TV.
• Withdrawing from friends, family, and social activities.
• Sleeping too much.
• Filling up every minute of the day to avoid facing problems.
• Taking out your stress on others
• Procrastinating.

If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. No single method works for everyone or in every situation, so experiment with different stress management techniques and strategies. Focus on what makes you feel calm and in control.

Practice the 4 As of stress management

There are many healthy ways to reduce stress or cope with its effects, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid , alter , accept , or adapt .

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. But you may be surprised by the number of stressors in your life that you can eliminate.

Learn how to say “no.” Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress.

Avoid people who stress you out. If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.

Take control of your environment. If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.

Avoid hot-button topics . If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.

Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the stress will increase.

Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.

Be more assertive.  Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.

Find balance. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”

Practice gratitude. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life , including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

Don’t try to control the uncontrollable. Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.

Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Share your feelings. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist.

Speak to a Licensed Therapist

BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.

When you’re stressed, the last thing you probably feel like doing is getting up and exercising. But physical activity is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.

While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:

• Put on some music and dance around.
• Take your dog for a walk .
• Walk or cycle to the grocery store.
• Use the stairs at home or work rather than an elevator.
• Park your car in the farthest spot in the lot and walk the rest of the way.
• Pair up with an exercise partner and encourage each other as you work out.
• Play ping-pong or an activity-based video game with your kids.

Using mindful rhythmic exercise to manage stress

While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it.

While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.

Learn to manage your time better

Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.

Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.

Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.

Reach out and connect to people who make you feel good

There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.

[Read: Social Support for Stress Relief]

Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

Of course, you may not always have someone close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life’s stressors.

Tips for building relationships

• Reach out to a colleague at work.
• Help someone else by volunteering .
• Have lunch or coffee with a friend.
• Ask a loved one to check in with you regularly.
• Call or email an old friend.
• Go for a walk with a workout buddy.
• Schedule a weekly dinner date.
• Meet new people by taking a class or joining a club.
• Confide in a clergy member, teacher, or sports coach.
• Join a support group—either in-person or via on online therapy platform .

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.

Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response , a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.

In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.

Eat a healthy diet . Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet , you’ll feel more relaxed and you’ll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Tips for reducing stress in the moment

When you’re frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels right now . That’s where quick stress relief comes in.

The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.

[Read: Quick Stress Relief]

Of course, not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you.

More Information

• Special Health Report - Special Health Report from Harvard Medical School on Stress. (Harvard Health)
• Tolerating Distress - Workbook and information sheets to help you manage feelings of distress. (Centre for Clinical Interventions)
• How To Relax (Video) - Video to help you ease stress. (Mind)
• Trauma- and Stressor-Related Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders . American Psychiatric Association. Link
• Can, Yekta Said, Heather Iles-Smith, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy. “How to Relax in Stressful Situations: A Smart Stress Reduction System.” Healthcare 8, no. 2 (April 16, 2020): 100. Link
• Norelli, Samantha K., Ashley Long, and Jeffrey M. Krepps. “Relaxation Techniques.” In StatPearls . Treasure Island (FL): StatPearls Publishing, 2021. Link
• Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.” Evidence-Based Complementary and Alternative Medicine 2021 (July 3, 2021): e5924040. Link
• Unger, Cynthia A, David Busse, and Ilona S Yim. “The Effect of Guided Relaxation on Cortisol and Affect: Stress Reactivity as a Moderator.” Journal of Health Psychology 22, no. 1 (January 1, 2017): 29–38. Link
• Singh, Karuna. “Nutrient and Stress Management.” Journal of Nutrition & Food Sciences 6, no. 4 (2016). Link
• Katsarou, Alexia L., Marios M. Vryonis, Athanassios D. Protogerou, Evangelos C. Alexopoulos, Apostolos Achimastos, Dimitrios Papadogiannis, George P. Chrousos, and Christina Darviri. “Stress Management and Dietary Counseling in Hypertensive Patients: A Pilot Study of Additional Effect.” Primary Health Care Research & Development 15, no. 1 (January 2014): 38–45. Link
• Errisuriz, Vanessa L., Keryn E. Pasch, and Cheryl L. Perry. “Perceived Stress and Dietary Choices: The Moderating Role of Stress Management.” Eating Behaviors 22 (August 1, 2016): 211–16. Link
• Choi, Dong-Woo, Sung-Youn Chun, Sang Ah Lee, Kyu-Tae Han, and Eun-Cheol Park. “Association between Sleep Duration and Perceived Stress: Salaried Worker in Circumstances of High Workload.” International Journal of Environmental Research and Public Health 15, no. 4 (April 2018): 796. Link
• Blaxton, Jessica M., Cindy S. Bergeman, Brenda R. Whitehead, Marcia E. Braun, and Jessic D. Payne. “Relationships Among Nightly Sleep Quality, Daily Stress, and Daily Affect.” The Journals of Gerontology: Series B 72, no. 3 (May 1, 2017): 363–72. Link
• Saleh, Dalia, Nathalie Camart, Fouad Sbeira, and Lucia Romo. “Can We Learn to Manage Stress? A Randomized Controlled Trial Carried out on University Students.” PLOS ONE 13, no. 9 (September 5, 2018): e0200997. Link
• Loprinzi, Paul D., and Emily Frith. “Protective and Therapeutic Effects of Exercise on Stress-Induced Memory Impairment.” The Journal of Physiological Sciences: JPS 69, no. 1 (January 2019): 1–12. Link
• Salmon, P. “Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory.” Clinical Psychology Review 21, no. 1 (February 2001): 33–61. Link

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Healthy Food Essay for Students and Children

500+ words essay on healthy food.

Healthy food refers to food that contains the right amount of nutrients to keep our body fit. We need healthy food to keep ourselves fit.

Furthermore, healthy food is also very delicious as opposed to popular thinking. Nowadays, kids need to eat healthy food more than ever. We must encourage good eating habits so that our future generations will be healthy and fit.

Most importantly, the harmful effects of junk food and the positive impact of healthy food must be stressed upon. People should teach kids from an early age about the same.

Benefits of Healthy Food

Healthy food does not have merely one but numerous benefits. It helps us in various spheres of life. Healthy food does not only impact our physical health but mental health too.

When we intake healthy fruits and vegetables that are full of nutrients, we reduce the chances of diseases. For instance, green vegetables help us to maintain strength and vigor. In addition, certain healthy food items keep away long-term illnesses like diabetes and blood pressure.

Similarly, obesity is the biggest problems our country is facing now. People are falling prey to obesity faster than expected. However, this can still be controlled. Obese people usually indulge in a lot of junk food. The junk food contains sugar, salt fats and more which contribute to obesity. Healthy food can help you get rid of all this as it does not contain harmful things.

In addition, healthy food also helps you save money. It is much cheaper in comparison to junk food. Plus all that goes into the preparation of healthy food is also of low cost. Thus, you will be saving a great amount when you only consume healthy food.

Get the huge list of more than 500 Essay Topics and Ideas

Junk food vs Healthy Food

If we look at the scenario today, we see how the fast-food market is increasing at a rapid rate. With the onset of food delivery apps and more, people now like having junk food more. In addition, junk food is also tastier and easier to prepare.

However, just to satisfy our taste buds we are risking our health. You may feel more satisfied after having junk food but that is just the feeling of fullness and nothing else. Consumption of junk food leads to poor concentration. Moreover, you may also get digestive problems as junk food does not have fiber which helps indigestion.

Similarly, irregularity of blood sugar levels happens because of junk food. It is so because it contains fewer carbohydrates and protein . Also, junk food increases levels of cholesterol and triglyceride.

On the other hand, healthy food contains a plethora of nutrients. It not only keeps your body healthy but also your mind and soul. It increases our brain’s functionality. Plus, it enhances our immunity system . Intake of whole foods with minimum or no processing is the finest for one’s health.

In short, we must recognize that though junk food may seem more tempting and appealing, it comes with a great cost. A cost which is very hard to pay. Therefore, we all must have healthy foods and strive for a longer and healthier life.

FAQs on Healthy Food

Q.1 How does healthy food benefit us?

A.1 Healthy Benefit has a lot of benefits. It keeps us healthy and fit. Moreover, it keeps away diseases like diabetes, blood pressure, cholesterol and many more. Healthy food also helps in fighting obesity and heart diseases.

Q.2 Why is junk food harmful?

A.2 Junk food is very harmful to our bodies. It contains high amounts of sugar, salt, fats, oils and more which makes us unhealthy. It also causes a lot of problems like obesity and high blood pressure. Therefore, we must not have junk food more and encourage healthy eating habits.

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Home / Essay Samples / Food / Healthy Food / The Importance of Eating Healthy Food

The Importance of Eating Healthy Food

• Category: Food
• Topic: Healthy Food , Importance of Food

Pages: 2 (921 words)

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Physical Health Benefits

Mental well-being, longevity and quality of life, practical tips for healthy eating.

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