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Five Foods to Stay Lean and Fit

‘You are what you eat’ is a term we strongly believe in. There’s no point of intense workouts, regular running, and exercise if you aren’t careful with your diet and don’t watch what you eat.

Often people confuse healthy eating with eating less. Healthy eating means having a balanced diet without compromising on your body’s nutritional needs. It doesn’t mean dieting or surviving on salads, veggies and fruits; if you’re doing that you’re probably eating healthy but not at all smart.

To achieve your ideal body, it’s essential to eat the right foods. Your diet should incorporate all the nutrient-dense, muscle-growing, potent, disease-fighting foods and not just apples and icebergs.

It can be confusing as to where to start and which food falls under the category but don’t worry, we are here to help you.

Some of the leading health experts weighed in on the most important foods that should be a part of our diets for maximum fitness. The results are here for you to see.

Pro tip: It’s imperative to pay attention to the portion size of your meal; your diet may have all required food groups but if it isn’t in the right quantity – you won’t get your desired result.


Calories: 121 calories per 3-oz serving

Servings: 3-4 servings per week

No surprises here! Salmon is at the top of our list because it is packed with omega-3. These fatty acids are incredible to slow the age-related memory loss, regulate the heartbeat, keep the veins and arteries supple and free of blockage and boost overall heart health.

According to a Clinical Science study, saturated fats cause obesity, but the polyunsaturated fatty acids present in fish are excellent for health and prevent obesity.

Moreover, Salmon is an incredible source of protein. Salmon’s three ounces contain around 20 grams of protein, making it ideal for trimming fat and muscle building. Protein intake helps you stay full and stimulates your metabolism, which means you eat fewer calories and burn more.


Calories: 41 calories per half a cup

Serving: 1-2 cups per week

Blueberries top our list of fruits, and your diet must have them! There are endless ways to eat them; you can have them raw, add them to a smoothie or a salad, and even put them in your cereal. Blueberries have many fibers, minerals, vitamins, and, most importantly, free-radical fighting antioxidants compared to any other fruit. Our body has free radicals that increase as we age and travel in the body, creating diseases, premature aging and damaging our cells. Blueberries help us to fight these free radicals. Moreover, blueberries also boost our memory and brain functioning by keeping it healthy.


Calories: 148 calories per half cup

Serving: 3-4 servings per week

Oats should be a staple in your breakfast every morning. Oats are great to elevate the energy level, keep you full and provide you with the hours-long fuel supply. They have immunity-boosting zinc, which is excellent for the body. Moreover, oats are also widely known to lower the risk of heart disease and expedite weight loss due to high soluble fibers that expel cholesterol and protect the heart and the arteries.

Pro tip: Skip those flavored oatmeals as they have added sugars, which means excess calories. Use instant oatmeal and make it delicious by adding fresh fruit, nuts and calorie-free sweetener.


Calories: 7 calories per cup

Servings: 2-3 servings per week

Spinach is decked with calcium, fiber and the required amount of beta carotene, vital for a healthy heart and immune system and a good vision. Spinach makes you feel energetic and refreshed, but it can be a little boring to have it on its own. Katherine Tallmadge, R.D., author of Diet Simple, suggests adding it to your soups, salads, burritos and even sandwiches!


Calories: 54 per cup

Servings: 3 servings of dairy per day

Yogurt is great for staying fit because it has all the benefits of milk and active cultures that elevate the amount of germ-fighting bacteria found along the intestinal walls, which prevents us from falling sick. Moreover, it also has calcium, which boosts the fat-burning and allows us to stay satiated for long hours.

Pro tip: Skip the flavored yogurt as it is high in fructose corn syrup and added sugar. Stick to the organic one.

Final Word

If you’re still confused about your diet, feel free to contact and refer to a professional. They can provide you with a diet plan according to your individual needs, and all you need to do is follow it consistently to see visible results.

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