Did you know maintaining a proper diet is more important than going to the gym? A diet, which will help you keep your fatty intake in check while providing you with all the essential nutrients that your body requires.

Yes, you may need a specific diet chart according to your workout. Tough workouts demand the right kind of fuel — and that fuel comes from the foods and beverages you consume.

Your body comprises both – the workout you complete and the food you eat. The foods you eat provide the macronutrients — protein, carbohydrates, and fats — that give you the energy to sustain you through your workout and build stronger muscles. The vitamins, minerals, antioxidants, and fiber found within real, wholesome foods nourish every cell in your body, providing the best fuel for your workouts.

Here are some tips to follow for a healthy diet plan:

• Keep a food diary that can help you track not just what you eat, but also how much, when, and where you ate it.
• Calculate calories that will assist you in keeping a check on them.
• Weigh and measure your food as it will make you keenly aware of what foods fill you up and what foods just aren’t worth the calories.
• Limit your drinking because they have innumerable calories and may harm your liver.
• Drink water in abundance.
• Avoid sugar as much as you can.

Follow these and keep yourself on track.

Though high in carbs, bread is a rich source of nutrients. It is available in various forms such as oat, whole grain, wheat bread, multigrain, etc.

Bread has been a staple for people for ages. It is one of the most easily available commodities in the market.

Ezekiel bread: Contains more nutritional value than bread made from grains that have not sprouted. It does not contain sugar and is made from organic, sprouted whole grains. The process of sprouting changes the nutrient composition of the grains significantly. This bread is easy to find and is available in supermarkets all around. 2-4 slices of Ezekiel bread in a day is considered good to remain fit.

Homemade low-carb bread: As the name suggests, bread made at home contains an extremely low amount of carbohydrates which is good for the body and helps in keeping one healthy. There are various alternatives to normal bread available at the market, but homemade bread, like all things homemade, is healthier. Since such bread contains only about 20-100 grams of carbohydrates, having 2 slices per day would be beneficial for you.

Tubers are vegetables that grow under the ground and need to be pulled out for us to eat. Tubers tend to absorb water and essential nutrients from the ground making them dietary powerhouses.

Potatoes: They are packed with vitamins, minerals, and protein. They are a staple of an Indian household and improves blood sugar control, reduces heart disease risk, and provide immunity. to 1 ½ kilo of potatoes could be eaten in a day.

Sweet potatoes: They are rich in fiber and contain iron, calcium, selenium, along with vitamins B and C. Moreover, they help in reducing the risk of cancer and enhance digestion. Including a small number of sweet potatoes in your diet can be beneficial.

Apple Cider Vinegar is truly a gift to humankind. There is no other commodity that has such a large amount of benefits as Apple Cider Vinegar. No matter what the issue is, one or two spoons of apple cider vinegar have the properties to clear away all the problems. It includes antimicrobial and antioxidant effects.

It provides you with several health benefits such as aiding in weight loss, reducing cholesterol, lowering blood sugar levels, and improving diabetes.

You can safely consume apple cider vinegar according to the health issue, you wish to say goodbye to. Start with a smaller amount and gradually work up to a maximum of 2 tablespoons (30 ml) per day, depending on your tolerance.

Dark Chocolate can be defined as heaven in a bite. Its bitter-sweet texture bursts in our mouth with the authentic taste of cocoa along with a little hint of sweetness.

It is one of the best sources of antioxidants on the planet and is loaded with nutrients that are good for health.

It’s are extremely nutritious and keep blood flow and sugar levels under control. Moreover, it reduces heart risks and also protects the skin from the sun.

About 30-60 grams of dark chocolate in a day is highly beneficial for health.

Fats and oils supply required calories and essential fats to the body and also aid your body in absorbing fat-soluble vitamins such as A, D, E, and K. It is important to choose healthy unsaturated fats to gain benefit. Consuming too much and the wrong kinds of fats, for example, saturated and Trans fats may raise unhealthy LDL cholesterol and lower healthy HDL cholesterol.

Butter from the grass-fed cow: Butter made out of grass-fed cow’s milk is enriched with vitamin A and the antioxidant beta carotene. It also provides you with good cholesterol as compared to regular better which helps in strengthening bones and improving heart health. Having 1 tbsp. of grass-fed cow’s butter in a day proved to be beneficial for health.

Coconut oil: The existence of fatty acids in coconut oil help in burning fat and calories. They also provide energy to the body and brain and reduce the risk of catching heart diseases. Consuming 2 tablespoons of coconut oil in a day seems to be an effective dose.

Extra Virgin Olive Oil: It’s a universal fact that olive oil is one of the most nutritious oil. It contains vitamin E and K and is loaded with powerful antioxidants. It helps in preventing strokes and helps in fighting Alzheimer’s disease. 1 ½ tablespoon of olive oil in a day is good for you.

The consumption of dairy products is especially good for one’s health. They provide nutrients that are ideal for your health and maintaining your body. Calcium present in dairy products provides strength to the body and avoids the brittleness of hair and nails. Along with that, dairy items also include potassium, protein, and vitamin D.

Cheese: It is packed with calcium, fats, and protein. Cheese made from the milk of grass-fed animals is the highest in nutrients and also contains omega-3 fatty acids and vitamin K-2. It improves bone health and dental health along with balancing blood pressure and forming healthy blood vessels. Consuming about 30 grams of cheese per day is good for health.

Whole Milk: People who drink whole milk have higher vitamin D levels and lower BMI (body mass index) than those who drink low-fat milk. It is a rich source of calcium, potassium, and vitamin D. Having three cups of whole milk in a day gives the same amount of nutrition as a plate full of fruits and vegetables.

Yogurt: Having yogurt per day can provide one’s body with protein; calcium, iodine, and potassium while helping you feel full for a few calories. It also gives way to the healthy bacteria for the digestive tract which can affect the entire body. Two cups of yogurt per day are beneficial for the body.

Legumes are edible seeds or pods, such as black beans, chickpeas, peas, and even peanuts. These foods grow from certain plants. They make a good exchange for red meat because they contain many of the same nutrients. They do not contain much-saturated fat thereby reducing cardiovascular diseases. They are a good source of protein and are rich in nutrients such as folate, calcium, potassium, zinc, B vitamins, and antioxidants.

Green Beans: They are full of fiber and improve heart health by lowering LDL cholesterol levels. They keep the digestive system healthy and aids in a healthy pregnancy. One cup of lightly cooked or raw green beans in a day would provide you with good folic acids, necessary for the body.

Kidney Beans: They are an excellent plant-based source of diet. They are also a rich package, packed with several minerals, vitamins, fibers, antioxidants, and other unique plant compounds. Therefore, kidney beans tend to aid in weight loss; promote colon health, and moderate blood sugar levels. Having half a cup of cooked kidney beans in a day may improve the overall health of a person.

Lentils: They are low in calories irrespective of whatever form they are in – red, black, brown, yellow, or green. They are also very rich in iron and folate and an excellent source of protein. It helps in lowering cholesterol and fights against diabetes and colon cancer. The presence of fiber pushes waste through your digestive system and prevents constipation, too. A full cup of cooked lentils in a day is beneficial for health.

Peanuts: They are packed with nutrients such as antioxidants, iron, magnesium, and fiber. A major chunk of fats in peanuts are heart-healthy mono- and polyunsaturated fats, which helps in lowering “bad” LDL cholesterol. They can either be eaten raw or in other forms, such as roasted peanuts or peanut butter. They help in losing weight and prevent the formation of gall stones among other things. A handful of peanuts is recommended in a day.

Grains have been a prominent part of the human diet for thousands of years. They are not recommended for a low carb diet but they are known to provide adequate nutrition. Eating whole grains is connected with various benefits, which include a lower risk of diabetes, heart disease, and high blood pressure.

They are part of a staple diet in most countries and tend to provide more food energy worldwide than any other food group, by far.

Brown Rice: They contain dietary fiber which aids in reducing the risk of death due to heart disease. High levels of magnesium present in brown rice prevent brain stroke. It helps the body in forming new cells and also prevents certain birth defects. About ½ or 1 bowl of cooked brown rice can be included in daily meals.

Oats: They are a full meal of nutrition. They are gluten-free and are packed with essential vitamins, minerals, fibers, and antioxidants. They help quite a lot in losing weight, lowering blood sugar levels, and reducing heart disease risk. 100 grams of oats in a day is recommended to stay fit.

Quinoa: Along with being gluten-free, quinoa is one of the few plant foods that contain adequate amounts of all nine essential amino acids. It is a rich source of fiber and is also packed with magnesium, vitamin B, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants. Having quinoa controls blood sugar levels and also helps in forming red blood cells. Consuming ½ – 1 cup of cooked quinoa, every meal is proved to be beneficial.

Fish consists of low-fat high-quality protein. It is super rich in omega-3 fatty acids and contains vitamin D and B2 also called riboflavin. Not just that, it is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

Eating fish at least twice a week is considered to be a part of a healthy diet. Essential nutrients present in them aids in keeping our heart and brain health.

Salmon: It has an excellent quantity of high-quality protein, vitamins, and minerals (including potassium, selenium, and vitamin B12). Having salmon regularly may reduce your risk of getting heart disease. It is also a good option if you’re trying to lose weight. At least 250 grams of seafood a day will prove to be beneficial for your health.

Sardines: They are particularly rich in vitamin B12 which helps your cardiovascular system and provides you with energy. Sardines enhance our bone health and also help in fighting anxiety and depression along with curbing appetite and controlling blood sugar levels. 2 to 3 servings of sardines in a meal should be good enough to keep your health balanced.

Shellfish: They are loaded with proteins and healthy fats that help in losing weight. Their high content of omega-3 fatty acids, vitamin B12, and zinc provides you with a healthy brain, heart, and immune system. Its combination of high mineral content, along with low-fat, cholesterol, and sodium makes it a star dish. Consuming at least 250 grams of shellfish in a week is considered beneficial.

Shrimp: Shrimp has rich contents of vitamins, minerals, and proteins. Its content of omega-3 fatty acids and the antioxidant astaxanthin promotes heart and brain health. Eating shrimp enhances vision and bone health and also aids in losing weight. Consuming about 300 grams of shrimp daily increases good cholesterol.

Trout: Trout is packed with essential nutrients like B6, B12, and vitamin D, Iron, Niacin, Potassium, Selenium, and Thiamin which help in boosting the brain during pregnancy, forms red blood cells, and maintains nerve health. Phosphorus present in trout promotes healthy bones and teeth. Having one serving of trout in a day will boost up the formation of new blood cells in your body.

Tuna: High levels of omega-3 fatty acids present in tuna fish helps in reducing the level of omega-6 fatty acids and LDL cholesterol that might accumulate inside the arteries of the heart. It also prevents the development of anemia and lowers the risk of heart disease. At least 85-140 grams of tuna should be consumed twice a week, to keep healthy.