Regular exercise is definitely important when it comes to getting in shape, but an equally vital and essential step to take is creating a well-balanced, nutrient-rich diet for yourself. We reached out to health and fitness experts to learn more about foods that can help give you the energy you need to start getting into shape and promoting a swift and healthy metabolism. Read on for tips and suggestions from Jake Dickson, CPT-NASM, certified personal trainer and contributing editor at BarBend, Jenni Hackworth, certified personal trainer, transformation specialist, nutritionist and CEO of White Lotus Yoga, and Katelin Maidment, RD, registered dietitian at Eternal Wellness LLC.
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1. Flaxseeds
This plant-based food offers antioxidants and fiber, and is versatile enough to be a part of any filling and healthy meal. In addition to their high protein content, Dickson says that flaxseeds also contain numerous vitamins and minerals. “Eating flaxseeds may help improve your metabolism,” he explains. “Additionally, they contain essential omega-3 fatty acids, antioxidants, and other nutrients that are important for health.” Adding flaxseed fiber to your diet can help improve the bacterial composition of your digestive tract, he adds, and in addition to improving metabolic health, this procedure may help prevent obesity.
2. Salmon
One protein source that countless trainers and fitness gurus swear by is salmon, which Hackworth dubs “an amazing source of protein, omega-3 fatty acids, vitamins, and minerals.” Salmon gets its red tint from astaxanthin, which she says has numerous health benefits, including “reducing LDL (bad) cholesterol, and increasing HDL (good) cholesterol, reduces inflammation, and promotes brain, heart and skin health.” If your goal is to lose weight or just improve your healthy diet in general, salmon is very low in saturated fat and can reduce your appetite and keep you satiated for long periods.
3. Black Beans
As another fiber-filled option, black beans are also incredibly versatile and help keep you fuller and energized for longer. “Black beans are loaded with fiber, which can help with weight management and weight loss,” says Hackworth, “And because of the fiber, they can help prevent constipation and promote a healthy digestive tract.” Black beans, she adds, are rich in minerals such as “magnesium, iron, calcium, and more which aid in building and maintaining healthy bones and muscles.”
4. Greek Yogurt/ Probiotics
No matter what your specific fitness and health goals are, fiber is important in helping your digestive system and supporting a stronger metabolism. Probiotics, Maidment says, play a role in the conversion of nutrients into energy, and can be found in fermented foods like Greek yogurt. “Greek yogurt is a wonderful source of protein, providing around 18 grams per ⅔ cup (compared to 6-8 grams protein in regular yogurt),” she says. “Because Greek yogurt is rich in protein, it can help you feel fuller longer,” Hackworth adds, concluding that this food is another great one for breakfast or even as an after-dinner treat that still provides an array of nutrients and health benefits.
