There are a lot of components that go into building an optimally functioning healthy body. Nutrition is one component that cannot be avoided for a healthy mind and body. In the profession of personal training, we are not merely involved in rigorous exercise routines; instead, this is combined with a relevant diet plan. An initial nutritional assessment is conducted by the personal trainer to draw up a plan, which is healthy and applicable.

Body Mass Index

BMI is a measure that can be used to screen for weight categories based on the individual’s weight, height, and age. The BMI scale suggests the ideal weight categories and the overweight to obese categories for each case. While this measure is not apt for athletes, it can be used to get a rough idea of the weight category for individuals with sedentary lifestyles. Since the BMI chart provides the details of weight categories, it can be implemented to gain a rough understanding of individual weight structures. In most cases, a healthy BMI is indicative of a healthy body.

Healthy Diet

Observing a healthy diet is crucial for various reasons. It protects against several non-communicable diseases (heart disease, diabetes, and cancer). It is also important to stress how following a diet high in immunity-boosting properties is essential these days. The entire COVID-19 situation has brought about fundamental changes, and one such change is in the diet.

The ideal plan is to eat a variety of food, low in salt, sugar, and saturated fats.

Some of the different food items for a healthy diet include:

Staple food items like cereals (wheat, barley, rye, maize, or rice), starchy tubers, or roots (potato, yam, cassava).

Legumes including lentils and beans

A variety of fruits and vegetables

Food from animal sources (fish, meat, eggs, and milk).

Fruits and vegetables are rich sources of vitamins, minerals, fiber, protein, and antioxidants. It is advisable to increase the intake of fruits and vegetables as it significantly reduces the risk of obesity, heart disease, stroke, diabetes, and certain types of cancer.

In the case of fatty food items, be mindful to lower the intake of unhealthy fats such as saturated and industrially produced trans-fat. They can increase the risk of heart disease and stroke. Employ the use of healthy unsaturated vegetable oils (olive, soy, sunflower, or corn oil) and avoid unhealthy weight gain.

It is also crucial to limit the intake of sugars and salt. A healthy diet will ideally not include sugars higher than 10% of the total energy intake. The healthy option is to switch artificial sugar with natural sugars from fresh fruit juices instead of cakes, cookies, and other junk food. Keeping salt intake below 5h per day also has several health benefits. It helps prevent the development of hypertension, heart diseases, and stroke. Limit the amount of salt while preparing food and avoid the consumption of items high in sugar content like flavored milk, soda, and fizzy drinks.

Regulating your diet will help you achieve healthy body weight. The approach to a healthy lifestyle should include an active lifestyle paired with a well-planned diet. Our personal trainers initially complete a thorough assessment to construct a perfect plan for your particular case. This holistic approach enables you to easily attain fitness goals.