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to get the best gains you've got to
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stick to chicken broccoli and rice
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right I'm l Kelly a sports dietician and
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in this video we're going to look at why
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a balanced diet is better for your
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muscle growth than just chicken broccoli
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and rice there's absolutely nothing
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wrong with just chicken broccoli and
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rice or any singular food or meal for
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that matter however if there is a heavy
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Reliance on any one particular food or
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meal within a diet micronutrient
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deficient icies are a little bit more
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likely to occur carbohydrates fats and
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protein are macronutrients which means
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we need them in larger amounts vitamins
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and minerals are micronutrients which we
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still need but they are present in
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smaller amounts although we talk a lot
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about macronutrients and their sources
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within the health and fitness space
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micronutrients are also important for
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overall health and performance vitamins
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are required for growth health and
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physical well-being forming essential
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parts of enzymes which are involved in
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energy production immune system nervous
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system and hormone systems minerals are
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elements that have many different
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functions in the body from forming the
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structure of bones and teeth to being
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involved in muscle contractions nerve
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functions and the formation of red blood
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cells there are 20 minerals and Trace
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elements that are essential to health
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and must be obtained through the diet
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sticking with just one type of meal
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means that the range of micronutrients
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is limited within different sources of
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macronutrients tends to lie an entire
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range of micronutrients an example of
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this is comparing potatoes and oats
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both are great sources of carbohydrates
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and one is not necessarily better than
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the other nutrition always comes down to
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context however they will both provide a
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range of other nutrients too oats are a
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great source of fiber known as beta
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glucagon which has been shown to help
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improve cholesterol levels in certain
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quantities and potatoes provide vitamin
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K essential for wound healing and blood
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clotting another example would be to
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compare protein sources although protein
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may be the most abundant nutrient in
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both Cod and steak each of these will
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provide a completely different range of
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other nutrients for example steak is
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rich in iron whereas Cod is lower in
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Iron but contains more vitamins A and E
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much of the reason why sticking to the
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same meal like chicken broccoli and rice
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is popular is because it's simple and
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provides a high amount of protein and a
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balance of carbs and fats however you
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can still obtain the same amount of
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protein carbs fats and energy by
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changing up the macronutrient sources
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and even if you didn't want to deviate
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too far away from chicken and rice maybe
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because you enjoy it or it's easy you
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could swap up the cut of chicken or vary
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the type of rice that you use like
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swapping brown rice for basmati or wild
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rice or even a combination and that
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brings me on to the next point about
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variety your gut microbes will thank you
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if you incorporate a mix of grains and
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plants the gut is not just a place that
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food goes to it's also home to the gut
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microbiota the collection of bacteria
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that that live within the gut each
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different species provides us with
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different benefits and the more diverse
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our gut microbiome is the more benefits
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we get these benefits range from
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improved immunity mental health
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digestion and even metabolic Health you
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may have heard of plant points which is
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a build on from the five a day that
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we're all used to the purpose of the
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five a day was to encourage individuals
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to eat at least five portions of fruit
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and vegetables to help improve the
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intake of micronutrients and fiber
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within their diet now research has
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highlighted that eating 30 different
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plant feeds a week can play a positive
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role in leading a healthy lifestyle for
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example the 2018 American gut project
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study demonstrated that participants who
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ate a broader range of plants had a more
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diverse microbiome which is associated
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with many health benefits I get it 30 is
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a huge number but this is 30 plants not
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30 fruit and vegetables so things like
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pulses whole grains herbs and spices as
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well as fruit and vegetables all count
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another reason for variety being a good
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thing is because you're less likely to
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get bored and completely lose interest
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in your nutrition so swapping out that
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Rice every now and then and aiming to
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incorporate more grains and plants would
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be beneficial for both your guts and
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your taste buds as a dietitian I'm very
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often asked what is the best diet and my
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answer is one context always matters
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when it comes to nutrition and everyone
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is individual and two the best diet is
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the one that you can stick to and
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incorporates all the nutrients that you
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need to support Optimal Health but your
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diet should also provide you with
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flexibility pleasure and enjoyment so
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let's look at some alternatives to
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chicken and rice firstly sticking to the
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chicken and rice theme you could try
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swapping chicken breast for chicken
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thigh whilst it does contain more fat it
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also provides a better source of iron
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and zinc in comparison to chicken breast
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to get more plants into your diet you
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could try a mix of different Rices like
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wild and Basmati rather than just one
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type of rice or change up the types over
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the week spices and flavorings are often
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overlooked when it comes to our diet but
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these can be so important for enjoyment
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for example plain chicken and rice might
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sound pretty boring to some people but
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if a heat a chicken and rice bowl with
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beans and spices might sound a little
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bit more enticing so don't be afraid to
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play around with spices and adding
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pulses to the dish to keep things
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interesting but also to increase the
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fiber and rack up those plant points
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when you think about chicken and rice as
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a meal it's pretty balanced if we
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incorporate some veggies with it we've
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got protein and a little bit of fat from
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the chicken carbs from the rice and
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fiber vitamin and minerals from the
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veggies varying this up doesn't have to
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be hard simply think of another source
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of protein carbs fats and fruit or veg
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that you enjoy some Alternatives could
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be a quinoa salad with chicken or a
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tabula salad with Falafel and humus
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something like a tuna bake with lentil
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pasta spaghetti bnes with lean mints or
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corn mins or even salmon and wild rice
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all work really well we've popped some
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examples two chicken and rice within the
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caption so make sure you check check
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that out for some inspiration I hope
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that you found this video helpful and
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you feel inspired to change things up be
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sure to tag us in your creations and hit
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that subscribe button for more practical
