Physical fitness and healthy eating go hand in hand, but the simple fact of it is – there is no quick fix single food that can cause you supreme health in an instant. There is no way around it, the fact is that what you need is a variety of food from each food group every single day. You also need to pay attention to portion size so that you don’t overeat, or at the opposite end of the spectrum; under eat.

Make every effort to make mealtimes pleasant and relaxing and you will soon be loving every minute of your new healthy eating occasions throughout the day. Your emotions and physicality will reap the rewards of this in no time. So which foods are primarily known as ‘health foods’? Which foods have the best health benefits and should be regularly incorporated into our diets in order to keep us fit?

Berries

All berries are good for you. Eat a variation, or stick with your favourites; it doesn’t matter, just make sure you get plenty of these super fruits in your diet and you will be on the right track. Make a smoothie out of them to maximise the effects via quantity. Berries are high in Vitamin C, some are high in other vitamins too. Ripe blueberries are full of anti-oxidants and help keep your circulatory system in full working order. Gogi berries are also becoming more readily available nowadays and are packed full of nutrients that will help keep your body nutritionally and physically fit.

Citrus

Vitamin C is known for being widely present in Citrus fruits. Choose fully ripe fruits for the best nutritional value; tree ripened fruits picked from the tree at the peak of growth and consumed within hours are of the highest nutritional value possible. Grapefruit makes a great breakfast choice; loaded with vitamin C and a great boost for metabolism and dieting efforts. Add squeezed lime to your salad at lunch time, or a slice of orange, coconut, anything you fancy! Citrus fruits are readily available and easy to fit into your routine.

Vegetables

In today’s world it is easier than ever to get access to an immense variety of different vegetables. For vegetarians and vegans, vegetables are nutritionally a way of life; many of the minerals required in a good diet come from a variety of vegetables. Broccoli, spinach, cauliflower, peas, cabbage, carrots.. get out there and see what’s available. The recipes are endless, and so are the nutritional benefits. Add some veggies to your every day meals and see the health benefits in no time.

Whole Grains

Choose a variety of whole grains throughout your weekly diet to get the full nutritional benefits and be at the peak of physical fitness. You can get all your complete proteins from whole grains; brown rice and wheat kernels can be mixed with a spicy seasoning to make a delicious and nutritious dish which is widely popular throughout many different cultures. Do some recipe research and you will see that it is easier than ever to incorporate a good mixture of different whole grains into your diet.

Salmon

Salmon is naturally a very lean type of fish, and nutritionally it is truly one of the best choices you can make. Rich in Omega-3 oils which help the brain to function at it’s fullest capacity, try Salmon baked with simply a touch of lemon or lime to season it.

Legumes

The term Legume simply refers to a variety of fruits which have a single dry seed. Another term for them is ‘Pods’. Some examples of legumes that are easy to incorporate into a modern diet are soybeans, peas, peanuts, and dried beans. Peanuts have been used throughout the food industry in various products and so are easier than ever to gain access to. Legumes are super healthy and high in proteins and minerals that will keep you fit.

Seeds and Nuts

Nature has done a superb job of packing all the goodness we need into very small nutritional packages. Walnuts, pecans, flax seeds etc. are all high in Omega-3, which is great for improving brain function. Add as many nuts and seeds as you can into your diet throughout the week, you will have more energy and protein, more enthusiasm to exercise, and you will look and feel fitter in no time.

Lean Proteins

Cut your portion sizes and don’t eat too much of the wrong kinds of protein. Not all meat is good for you. Lean protein is the best kind of protein for fitness. Cut off all visible fat from your food as a starting point, and when possible opt for meat free substitutes like protein rich vegetables, beans and brown rice.

Tea

All tea is nutritionally beneficial and high in anti-oxidants, it is simply a matter of personal preference as to which teas you decide to indulge in. Green teas are great for an energy boost, or chamomile tea is great for calming you down. Breakfast teas start the day off well, mint teas and herbal teas make a nice break throughout a busy day. Stay alert and keep on flushing those toxins out of your body to help you on your way to optimum health and fitness.

Olive Oil

It is always advisable to keep fat intake to an absolute minimum, but it is not good to completely cut it from your diet. Some fats are essential, and one of the best sources of good fat without doubt is Olive Oil. It’s easy to use; chuck it on a salad, maybe add a little vinegar to mix up the flavour, or use it make stir frys and other foods that require hot oil. Be careful not to cook it at too high a temperature as the oil can be broken down and the nutritional value lost.