Deciding between decent and great is a good choice to have to make, but going for the better option is important when you’re trying to build an awesome physique and to be healthy in general.

Check out these 10 nutrition choices you should really consider in order to improve your diet.

Brown Rice instead of White Rice – Although there is not a significant difference between brown and white rice, when it comes to making the healthier choice – go for brown rice. Why? Because it contains way more vitamins and minerals than white rice. Brown rice is one of the foods with highest percentage of Leucine (essential branch chained amino acid) among non-animal foods. Brown rice is considered a complex carbohydrate, which is ideal for dieting and slow release of energy.

Olive Oil instead of Sunflower Oil – Extra virgin olive oil is made through mechanical extraction of the oil of the olive right after they are picked from the trees. It is extremely beneficial for the body and it is one of the healthiest foods that you can consume. Its fatty acid profile is much better than that of other vegetable oils and its consumption is linked to longevity and optimal health.

Mineral Water instead of Tap Water – Mineral water is rich in electrolytes, which are essential to the normal functioning of the body, especially under times of heavy stress, physical activity or sweating. Tap water lacks any beneficial substances and may contain harmful heavy metals or bacteria, if not perfectly filtered.

Wholegrain Bread instead of Wheat Bread – White wheat bread is so popular and yet so fattening. Wholegrain bread contains all the beneficial microelements of the grains and does not cause a huge insulin spike, as other type of bread. Always look for wholegrain bread and pasta, as they are the better choice.

Oats instead of Cornflakes – Many people eat cornflakes in the morning thinking that what they’re doing is healthy – they are completely wrong. Oats are the best choice when it comes to complex carbohydrates for breakfast. They are rich in fiber and essential vitamins minerals and health improving nutrients.

Skimmed Milk instead of Whole Milk – Skimmed milk is basically milk without its fat content. Many people may argue that whole milk is more beneficial and they have a point, but when it comes to bodybuilding nutrition skimmed milk is a better choice. Skimmed milk has been scientifically proven to increase IGF-1 by 15% compared to control group.

Broccoli instead of Lettuce – Broccoli are one of the most valuable vegetables, because of its phytochemical content and potent anti-cancer and anti-estrogen effects, thanks to its main chemical indole-3-carbinol. Broccoli detoxes the body efficiently and is very rich in vitamins, minerals and fiber.

Sweet Potatoes instead of Potatoes – Sweet potatoes have better carbohydrate profile and are more optimal for bodybuilders and fitness trainees. All professionals choose sweet potatoes as their number one choice when they are loading with carbohydrates. Sweet potatoes are also more delicious and richer in essential micronutrients.

Freshly Squeezed juice instead of Packaged Juice – Packaged juice is made from concentrate and lacks a lot of the nutrients, that the fresh fruits posses. What’s more, a lot of the packaged juices contain added sugar. Always make yourself fresh juice and enjoy a delicious and healthy drink, rather than a chemically processed fruit concentrate mixed with water. I personally start the day with a glass of grapefruit fresh along with my breakfast.

Dark chocolate instead of Milk Chocolate – while both dark and milk chocolate contain cocoa, its quantity is much higher in dark chocolate. In fact, typical milk chocolate contains between 10 and 50% of cocoa at most, whereas the typical dark chocolate has about 60% to 99% of cocoa as its main ingredient. What’s more, milk chocolate typically has a lot of sugar and low-quality vegetable fats such as palm oil are often added. Dark chocolate, on the contrary, may have very little sugar, especially if it’s high in cocoa solids. Cocoa has been proven to be one of the healthiest foods due to its very high levels of polyphenols and flavonols, exerting a wide range of potent antioxidant and anti-inflammatory effects with numerous health benefits. In addition, it may reduce blood pressure and improve cardiovascular health by increasing nitric oxide levels. Look for high-quality dark chocolate with no less than 70% cocoa content.

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