8 Healthy Diet Tips for Better Nutrition

How much should you eat? How often should you eat? What
should you eat? Here are some simple tips you can use to ensure your diet is healthy.

1. Eat proteins, carbohydrates and fats at each meal. Healthy diet tips for each of these is best described by Dr Barry Sears.

   No Time to Cook? Stay in The Zone With Zone Balanced Foods at the
   Official Site of Dr. Barry Sears.

   What are blocks?

   The zone works on a block system for simplification.

   • 7 grams of protein = 1 block
   • 9 grams of carbs = 1 block
   • 1.5 grams of fat = 1 block

   Daily Recommendations by number of blocks.

   You can break down the blocks by meals and snacks. For example Breakfast, Lunch and Dinner and 2 snacks.

   • For women the recommendation is 10 to 14 blocks.
   • For Men the recommendation is 16 to 25 blocks.

   Some Healthy Diet Tips to help you stay on track include ..

2. Eat complex carbohydrates such as fresh fruits and vegetables with color. Complex carbohydrates provide more nutrients and more fiber which helps with hunger control among other benefits.
3. Avoid simple carbohydrates as much as possible, such as Potatoes, pasta and white bread and white rice, sweets
   and highly processed foods like chips and soda. They’re just empty calories.
4. Most of your protein should come from lean meat, poultry, fish, dairy products and eggs. They’re complete proteins meaning they contain
   all of the essential amino acids that your body cannot produce by itself. Avoid saturated fat, or anything with more than 10% fat.

Vegetable or plant sources aren’t complete and usually lack one or more of
the essential amino acids. It’s possible to mix them in such a way to get
all amino acids but unless you’re a vegan I wouldn’t worry about it. That’s
when things get complicating.

5. Eat small meals a day to minimize blood sugar fluctuations, and
   increase your energy levels throughout the day. Frequent meals will produce
   an insulin response and stimulate protein synthesis.
6. To maximize gains after a workout, use a protein replacement such as a protein
   shakes within 90 minutes of a workout. They’re quickly absorbed by your body
   which increases recovery and protein synthesis. Regular foods will take too
   long to digest and miss the 90 minute post workout window.

Read about the benefits of whey protein.

7. Drink 8 to 12 cups of water a day
8. Remember that proteins, carbohydrates and fats are equally important not
   just in a weight training diet but for overall health and fat loss. Avoid
   high protein diets and other fad diets, they’ll only get you further from
   your goal and possibly hurt your health. Eat clean and eat sensibly.

Here are some Healthy Snack Ideas that keep you away from vending machines..

Follow these simple tips for Easy Meal Planning.

Sample Weight Training Diet
meal plans to help you maximize your gains.

Simple and Easy Zone Diet Snacks

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