Vegetables should be eaten in abundance (all that you want), but fruits should be limited (they contain sugar).
Good sources of protein include: nuts (cashews, peanuts, almonds), meats (fish, chicken) eggs and legumes (beans).
Red meat (beef, pork), sugar, white flour bread and pasta, white rice and potatoes should be eaten sparingly!!!!
Exercise
Aerobic Exercise works your heart muscle and cardiovascular system.
Examples: running, fast bike riding, swimming
These exercises should last at least 20-30 minutes
Anaerobic Exercise tones and builds body muscle.
Examples: weightlifting and short fast sprints.
Body Types and Food
Body weight can be deceptive. If you gain muscle and lose body fat you may actually gain weight! Body weight and % of body fat must be considered together.
Body types have a strong impact on what foods you can and should eat.
Ectomorphs are very thin and slender people because food is converted into energy and used quickly.
Mesomorphs are muscular people, and they build muscle quickly if they eat a good variety of food. They also have little problems with gaining fat.
Endomorphs are round-shaped people. Their food is converted into body fat. They should eat a diet low in sugar, breads, cereals, pastas, and take in lean proteins and plant fats.
Rules
The number of servings you eat depends on your size, activity level, age and body type.
Variety is very important to good nutrition; eat many kinds of food with different colors and tastes.
Diets do not work!! Learning to eat correctly for the rest of your life works best at managing body.
Portion sizes are very important because large portions usually mean poor quality .
If your urine is a dark color and has an odor, it often means you are dehydrated.
Do you want to know more about nutrition? Check these websites out?