Nutrition : The Food Groups

Hi,

Some of the most important components for building muscle include intense training, great Nutrition, genetics, supplements and attitude. Yet probably the most important component of all.You can work out all you want but you won’t gain an ounce of new muscle tissue if you don’t consume the right nutrients.You simply take in slightly more quality calories than your body uses each day. Notice I said “slightly” and “quality.” I don’t mean gulping down everything in sight. And all calories are not equally created. If your body requires 2500 calories per day, both to carry out its normal day-to-day functions and gain new muscle weight, and you eat four bags of potato chips and six candy bars, then I guess you’re taking in enough calories to gain weight. But how much of this will be new, lean, hard muscle tissue? Not much. The majority will be deposited around your waist and internal organs as fat. Junk food is composed of what nutritionists call empty calories. These foods simply do not provide the vital nutrients needed to build new muscle tissue.

THE FOOD GROUPS 

• Dairy
• Fruits And Vegetables
• Protein
• Fat
• Grains 

DAIRY 

 This group contains everything from milk to cheese to yogurt to cream. Although ice cream also fits in here, it’s a treat you should limit to  perhaps once a week and in small amounts.Dairy products are very nutrient dense.

The foods in the dairy group are high in vitamins A and D (riboflavin) , calcium, phosphorous, fats, and protein. While they contain valuable nutrients(protein, vitamins and minerals) dairy products can also be high in undesirables (saturated fat and simple sugar). Low-fat dairy products are available, but there are good reasons to limit their intake, as we’ll learn later.

      FRUITS AND VEGETABLES

 

Nothing fancy here. Most vegetables consist of the roots, stalks and leaves of the plant. Fruit,on the other hand, is the fleshy, pulpy part of the plant that surrounds the seeds. Many foods considered vegetables such as tomatoes, squash, peppers and cucumbers, are actually fruits. No matter what your definition of fruits and vegetables, they are among nature’s greatest foods.

They are loaded with fiber, vitamins, minerals, and good healthy carbohydrates.  Your goal is to eat anywhere from four to six servings per day. 

       PROTEIN

This group can be considered the “bodybuilding” group, because it contains all the high-protein foods such as meat, poultry, fish, beans and nuts. Besides being high in protein, sources in this group tend to be high in iron and B vitamins.

       FAT

This group contains all the edible animal and plant oils, butter, margarine, honey and fats. Like the dairy group, this group is a mixed bag. While the good fats are vital for optimum health, the saturated fats and especially trans fats should be avoided if possible. Even the good fats can 

pack fat around your waist if consumed in excess.

       GRAINS

This group contains whole grains, breads, cereals, flour, pasta, cornmeal, oatmeal, and all the other grain products. This group is high in such nutrients as B vitamins, iron, fiber, and complex carbohydrates.

"I Hope This Above Information Helps You To Clear All The Doubt"