1. Carbohydrate: Choose carbohydrate foods with high fiber and low sugar, such as whole wheat bread, oatmeal and whole wheat cereal. These foods can provide lasting energy and help to delay the rise of blood sugar.
Protein: It is important to get enough protein, because it can help to repair and build muscle tissue. Choose lean meat, eggs, beans, low-fat dairy products and other foods rich in protein.
3. Vegetables and fruits: Vegetables and fruits are rich in vitamins, minerals and antioxidants, which help improve immunity and digestive system health. Choose vegetables and fruits of various colors to ensure all kinds of nutrition.
4. Nuts and seeds: Nuts and seeds are rich in healthy fat, protein and fiber, which can provide extra energy and nutrition. Such as almonds, walnuts, peanuts, flaxseed, etc.
5. Healthy fats: Choose foods rich in healthy fats such as olive oil, fish oil and linseed oil to provide essential fatty acids.
6. Control the intake of salt and sugar: Excessive intake of salt and sugar may have a negative impact on your health. Try to choose low-salt and low-sugar foods, or control the amount added.
In addition, according to your physical condition and fitness goals, you can also consult a professional dietitian or fitness coach to make a personalized diet plan that suits you.