Ophellie Fit

Optimizing Nutrition with Meal Prep and Planning at Home

Woman having fruits

cherries, eggs, avocado, grapefruit, and chicken on a platter.

A healthy lifestyle is incomplete without proper care and attention to your food. Planning your meals ahead of time can help you optimize your body’s nutritional needs while making it easy for you to stick to a clean-eating regimen.  Once you start eating healthy, you’ll soon observe noticeable changes in your body as it becomes more active and leaner.

If you’re looking for ways to optimize your nutrition with homemade food, here are some meal prep and planning tips that’ll surely come in handy.

Focus on Balanced Diet

A balanced diet has optimum levels of all the essential nutrients your body needs. Some fad diets encourage eliminating one or more nutrients entirely, but this is unhealthy for your body in the long run. The best way to follow a balanced diet is to focus on whole grains, vegetables (raw or steamed), and fruits.

Switch to Lean Meats

When moving to a healthy diet, it’s important to have the right proteins so your body doesn’t lose its muscle mass. However, it’s important to steer clear of fatty, red meat. Instead, start having more eggs, poultry, and fish to meet your body’s protein requirements.

Understand Trans and Saturated Fats

Processed food is generally full of trans and saturated fats, which contribute to increased LDL (bad) cholesterol levels. Additionally, trans fat can also lower the HDL (good) cholesterol level in your body, leading to higher body weight and a greater risk of cardiovascular diseases. Identify items that contain these fats and reduce their intake.

Woman having fruits

Ease Out on Sugar and Salt

Including too much sugar in your diet can trick your brain into thinking that you need it all the time. The truth is, you don’t need to consume sugary items to meet your body’s sugar requirements. An increased sugar intake can cause diabetes, obesity, and other health issues. On the other hand, salt can increase your blood pressure and retain more water in your body. Make sure you cut back on your sugar and salt intake!

Prepare Weekly Menus

If you’re planning to eat clean, consider creating weekly menus in advance. This will help you stay on track and keep you from giving in to the temptation of eating junk food. You can also prep and refrigerate/freeze your meals every week to make things easier for yourself.

Pair it with OphellieFit’s Online Workout Classes

A healthy lifestyle is incomplete without a regular workout routine. You can join virtual fitness classes to incorporate exercise into your daily life.

At OphellieFit, we offer effective at-home fitness programs to give your body the healthy boost it needs. You can choose between our monthly membership subscription and our weekly workout training programs based on what works best for you. We also provide weight loss programs, online yoga classes, physical therapy, and a lot more.

Get in touch with us now to kick-start your healthy lifestyle!


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