Healthy Nutrition for Fitness Beginners: What to eat for a Healthy and Strong Body !

 One of the biggest worries for fitness newbies has always been figuring out how to fit healthy meals into their workout routine. Beginners can feel overwhelmed when trying to adopt a healthy and balanced lifestyle, figuring out the right meals, the amount of protein, carbohydrates, and beneficial fats, what are the best foods for sustained energy.

 These are all common questions when beginning the journey towards healthy eating or fitness in general. Food isn't just a way to satisfy hunger, it's the fuel that provides your body with energy, the nutrients needed to strengthen your immune system, and boost your physical and mental performance. In this guide, I will teach you the basics of healthy and balanced nutrition, how to build balanced meals that include all your body's needs, and avoid bad habits that may hinder your journey, supported by expert advice in this field; All these questions and more will be answered in this article.

 1-The 5 essentials for a healthy and balanced nutrition: 

When you rely on eating natural foods that are rich in nutrients such as complex carbohydrates, lean proteins, vitamins and minerals, you boost your body's efficiency and give it everything it needs to function. Healthy eating is not just a choice you can make, it is an essential lifestyle that supports your physical and mental performance, and according to a study conducted by the World Health Organization WHO , a healthy and balanced diet significantly reduces the risk of chronic diseases such as heart disease and diabetes.

1_Eat moderate and regular portions of food: 

Meal	Example for Healthy foods
Breakfast	Boiled eggs (2-3) _ Greek yogurt _ Oat flakes  _Chia seeds_ Ground flaxseeds _Nuts...
Lunch	Grilled vegetables _ Grilled or oven-cooked chicken breast_ Brown rice _Minced meat ...
Snack	Green tea _ Dark chocolate pieces...
Dinner	Grilled fish _ vegetable salad (Ceasar Salad + Olive oil) _Lentil soup...

2_ Eat natural and organic whole foods: 

You should avoid processed and packaged foods that contain artificial additives and preservatives, and replace them with natural products such as fresh fruits and vegetables. Some health experts such as Dr. Mark Hyman, an expert in functional nutrition, emphasize that eating food that is as close to its natural state as possible is best, because natural foods contain the highest percentage of nutrients necessary for the body.

3_ Limit refined sugar and sweetened beverages: 

Replace artificial juices and sodas with water and natural juices, as consuming large amounts of refined sugar increases the risk of heart disease and obesity.
Nutritionist Jessica Cording recommends cutting back on refined sugar gradually, and you'll notice an improvement in your concentration and energy levels.”Nourish your body, calm your mind, and let your spirit thrive.

4_ Consumption of dietary fiber: 

Dietary fiber found in legumes, whole grains and fruits helps maintain a healthy body weight, reduces the risk of diabetes and heart disease, promotes digestion and improves gut health. A Harvard Medical School study found that eating 25-30 grams of fiber per day reduces the risk of heart disease by 30%.

5_Pre-planning Meals:

In order to avoid unhealthy choices, save money and time, the best way I can advise you is to prepare your meals in advance, plan your weekly meals to ensure you have a well-balanced and thoughtful diet. Dr. Rebecca Scrivener (dietitian) recommends meal planning, as it reduces the likelihood of eating unhealthy junk food and improves the quality of your diet.

2) Build balanced meals that include all the body's needs :

Nutrient	Health Benefits	Best Sources
Protein	Muscle building , immune support, satiety	Chicken ,fish ,eggs, lentils ,Greek yogurt
Healthy Carbohydrates	Primary energy source, improves digestion	Oats ,sweet potatoes ,quinoa, brown rice
Healthy Fats	Supports heart health, enhances brain function	Olive oil ,nuts, avocado, chia seeds
Fiber	Aids digestion ,lowers cholesterol levels	Fruits ,vegetables ,whole grains, legumes
Vitamins & Minerals	Boosts immunity, improves skin and bone health	Spinach, broccoli, carrots, citrus fruits

3) Bad habits to avoid: 

Building a perfect body, getting fit, following a healthy diet, these are all easy goals to reach. But staying consistent and getting rid of bad habits is a bit more complicated. To avoid bad habits that may hinder your fitness journey, you should replace them with healthy and useful habits, first you should make sure to eat balanced meals regularly, skipping meals may lead to low energy and increased desire to eat unhealthy foods.

 Drinking water in sufficient quantities, experts recommend (drinking about 2 to 3 liters of water about 8 glasses) is very important to hydrate the body and enhance organ performance, also improving sleep quality will make a big difference in your journey, sufficient sleep and adequate rest are important for a healthy and balanced body. 

One of the habits that you should avoid is sitting for long periods of time without movement, because it has negative complications such as muscle stiffness, so it is okay to do walking or stretching from time to time.

"If you're looking for easy exercises for beginners to practice at home or the gym, check out my previous article, which includes all the essential tips and guidelines for fitness beginners. Click here to read more."

Finally, always remember, the more disciplined you are with your exercise and nutrition, the more effective the results will be, keep monitoring your progress and always be willing to change your habits to suit your physical or fat goals, make fitness and healthy eating a lifestyle that accompanies you, not just a goal you pursue and abandon as soon as you achieve it.