Fact: no matter how hard you train, it’s all completely worthless if you don’t provide yourself with the right nutritional support. Consuming proper nutrition is essential for you! Read now how eating enough micronutrients is essential to improve your health.
Eat enough micronutrients
In last week’s blog post I explained how you can calculate your daily required amount of calories in order to lose fat fast and become bikini ready. We also talked about how you should best build up these calories with macronutrients; carbs, protein and fat. Besides those, it is also important to give some attention to the consumption of micronutrients (different than macronutrients), which we are going to talk about today!
Micronutrients, what are those?
Micronutrients are vitamins, minerals and trace elements. They do not necessarily define if you will build up muscle mass or lose fat like macronutrients, but they do have a huge impact on your health and the well-functioning of your body. On short term, but especially long term you will definitely don’t (!) want to have a shortage of micronutrients.
How can I consume sufficient micronutrients?
With a varied diet you can assume it’s sufficient to consume daily enough vitamins, minerals and trace elements. However, if you don’t eat enough (or create a calorie shortage in your daily diet) there is a slight chance that you’ll fail. In that case, a nutritional supplement (multivitamin/omega 3/mineral preparation for example) can be a solution. Meanwhile, if you put too much of this in your system, it can be harmful. So make sure that you are properly informed, aware and choose a product of high quality.
Vegetables and Fruit
The best and most ‘natural’ way of consuming enough and proper micronutrients is by fruit and especially enough vegetables. You can easily eat multiple times a day a big portion of veggies and combine it with a diverse intake of meat, fish, dairy products, cereal, potatoes, rice, nuts and other (good) fats. Top that with two pieces of fruit a day and you are done!
BONUS: Eating more vegetables is beneficial in a way that you are full very fast. If you feel like you are more hungry, because you started eating less calories, vegetables can easily help you to get satisfied. Because veggies are very low in calories, you can eat a lot of them – no worries, girls!
For you to achieve a healthy and fit body, my advice would be to definitely eat vegetables three times a day and vary. Especially the dark green kinds of veggies, like spinach, kale, broccoli and sprouts are brimming with worthy micro’s!
KAYLA MCLENDON Reply
Hello,
I have just recently found your site and follow you in instagram. I just have a few questions. I work at a bank and I cannot just walk away and eat a meal or snack. My husband and I meal prep weekly and have been for about a year. He has a guy that helps him with his meals and what to eat before and after workouts. I don’t have that, so I just wing it. How do I try and get all my meals in and eat what and like I am suppose to. Also, we have 2 children and I try to cook and eat with them at night. Thanks for all the help you can give me.
Carolina van Dorenmalen Post author Reply
Hi sweety!
Thank you so much for reaching out 🙂
So if you can’t walk away to eat a meal during work, when do you are able to eat during the day?
Some articles that should help you to get your “diet” in a better place:
1. Calculate your calorie consumption: http://www.foodie-ness.com/the-best-nutrition-tips-to-lose-fat-fast/
2. Follow-up: http://www.foodie-ness.com/eat-enough-micronutrients-to-improve-your-health/
3. What to eat before your workout: http://www.foodie-ness.com/4-simple-steps-towards-the-perfect-pre-workout-meal/
4. Here you’ll read what’s always on my grocery list and can help you: http://www.foodie-ness.com/8-healthy-grocery-items-that-are-always-in-my-basket/
5. In this blog post I give my tips on how to eat and live healthy when you’re busy: http://www.foodie-ness.com/busy-life-5-tips-to-eat-and-move-better/
Good luck and let’s stay in touch 🙂
With love,
Carolina.
KAYLA MCLENDON Reply
Thank you for such a quick response. I do get out 1 hour per day for a lunch break. But, that’s it. I know. It sucks!!! 🙂
Carolina van Dorenmalen Post author Reply
Hi girl!
Sure, no problem 🙂 I like to get in touch!
Personally I don’t always have a snack between breakfast and lunch when my work doesn’t allow that.
However, between lunch and dinner my belly needs it. Not possible for you to arrange 10 minutes? 🙁
With love,
Carolina.
KAYLA MCLENDON Reply
I can snack on stuff but I cant take a break and walk to another room to eat.
Carolina van Dorenmalen Post author Reply
Hi Kayla,
2 loafs of banana bread is easy then right? 🙂
With love,
Carolina.
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