Eating healthy food and eating a balanced diet is an important part of maintaining good health. This can help you feel better, and it shouldn't be difficult either. Simply follow these 8 tips to start the diet.
The key to a healthy diet is to do the following:
You have to eat the right amount of so that you can balance the energy you consume with the energy you use. If you eat a lot of food or drink, your weight will definitely increase. If you eat a little food and drink, you will lose weight. The average man needs about 2,500 calories a day (10,500 kJ). While the average woman needs 2,000 calories (8,400 kJ). Most adults eat more calories than they need, and they should eat fewer calories.
• You must eat a wide range of foods to ensure a balanced diet and that your body gets all the nutrients it needs.
You start the diet
These practical tips cover the basics of healthy food, and can help you make more healthy choices:
Make your meals based on starchy foods
Starchy foods should make up about a third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. You should choose whole grain varieties (or eat potatoes with their peel) if you can: they contain more fiber, and can make you feel full longer. Most of us should eat more starchy foods: try adding at least one starchy food to each main meal. Some people believe that starchy foods cause obesity, but compared to fats, they contain less than half the calories. Learn more about Eat lots of fruits and vegetables
It is recommended to eat at least five meals of various types of fruits and vegetables daily. And it's easier than it looks. One cup of 100% unsweetened fruit juice is one meal, and vegetables cooked in dishes are also counted.
Maybe you should cut bananas with breakfast cereals, or replace your snack in the middle of the morning to get some dried fruit? To find out more, Eat more fish
Fish is a good source of protein and it contains many vitamins and minerals. Try eating fish at least twice a week, including at least one serving of oily fish. As oily fish are rich in omega-3 fats, which may help reduce heart disease.
You can choose between fresh, frozen or canned fish: Remember, however, that canned and smoked fish can contain high levels of salt. Fatty fish include salmon, mackerel, trout, herring, fresh tuna, sardines and herring. Non-fatty fish include haddock, mousse, collie, cod, canned tuna, skeet and hake. Anyone who regularly eats fish should try to choose the widest selection possible.
Reduce saturated fat and sugar intake
We need some fats in our food. But it is important that we pay attention to the amount and type of fats we eat. There are two main types of fats: saturated and unsaturated. A large amount of saturated fat can increase the amount of cholesterol in the blood, which increases the chances of heart disease. Saturated fats are found in many foods, such as hard cheeses, cakes, biscuits, sausages, cream, butter, lard and pies.
Try to reduce your intake of these foods, and choose foods that contain trans fats instead of saturated fats, such as vegetable oils, oily fish and avocado. For a healthier choice, you can use a small amount of vegetable oil or low-fat fat instead of butter, grease or ghee. When eating meat, you should eat specific servings and remove any visible fat. Learn more about it, and get tips on cutting down on these foods .
Most people eat a lot of sugar. Sugary foods and drinks, including alcoholic beverages, are often high in energy (measured in kilojoules or calories), and can contribute to weight gain. They can also cause tooth decay, especially if taken between meals. You should reduce sugar-sweetened soft drinks, cakes, biscuits and sweets, which contain added sugars: this is the type of sugar that we should reduce consumption of instead of sugars that are naturally found in foods such as fruit and milk. Food labels can help: you need to use them to check your food sugar content. If the label says that food contains more than 22.5 g of sugar per 100 g, then it contains a high level of sugar.
You have to eat the right amount of so that you can balance the energy you consume with the energy you use. If you eat a lot of food or drink, your weight will definitely increase. If you eat a little food and drink, you will lose weight. The average man needs about 2,500 calories a day (10,500 kJ). While the average woman needs 2,000 calories (8,400 kJ). Most adults eat more calories than they need, and they should eat fewer calories.
• You must eat a wide range of foods to ensure a balanced diet and that your body gets all the nutrients it needs.
You start the diet
These practical tips cover the basics of healthy food, and can help you make more healthy choices:
Make your meals based on starchy foods
Starchy foods should make up about a third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. You should choose whole grain varieties (or eat potatoes with their peel) if you can: they contain more fiber, and can make you feel full longer. Most of us should eat more starchy foods: try adding at least one starchy food to each main meal. Some people believe that starchy foods cause obesity, but compared to fats, they contain less than half the calories. Learn more about Eat lots of fruits and vegetables
It is recommended to eat at least five meals of various types of fruits and vegetables daily. And it's easier than it looks. One cup of 100% unsweetened fruit juice is one meal, and vegetables cooked in dishes are also counted.
Maybe you should cut bananas with breakfast cereals, or replace your snack in the middle of the morning to get some dried fruit? To find out more, Eat more fish
Fish is a good source of protein and it contains many vitamins and minerals. Try eating fish at least twice a week, including at least one serving of oily fish. As oily fish are rich in omega-3 fats, which may help reduce heart disease.
You can choose between fresh, frozen or canned fish: Remember, however, that canned and smoked fish can contain high levels of salt. Fatty fish include salmon, mackerel, trout, herring, fresh tuna, sardines and herring. Non-fatty fish include haddock, mousse, collie, cod, canned tuna, skeet and hake. Anyone who regularly eats fish should try to choose the widest selection possible.
Reduce saturated fat and sugar intake
We need some fats in our food. But it is important that we pay attention to the amount and type of fats we eat. There are two main types of fats: saturated and unsaturated. A large amount of saturated fat can increase the amount of cholesterol in the blood, which increases the chances of heart disease. Saturated fats are found in many foods, such as hard cheeses, cakes, biscuits, sausages, cream, butter, lard and pies.
Try to reduce your intake of these foods, and choose foods that contain trans fats instead of saturated fats, such as vegetable oils, oily fish and avocado. For a healthier choice, you can use a small amount of vegetable oil or low-fat fat instead of butter, grease or ghee. When eating meat, you should eat specific servings and remove any visible fat. Learn more about it, and get tips on cutting down on these foods .
Most people eat a lot of sugar. Sugary foods and drinks, including alcoholic beverages, are often high in energy (measured in kilojoules or calories), and can contribute to weight gain. They can also cause tooth decay, especially if taken between meals. You should reduce sugar-sweetened soft drinks, cakes, biscuits and sweets, which contain added sugars: this is the type of sugar that we should reduce consumption of instead of sugars that are naturally found in foods such as fruit and milk. Food labels can help: you need to use them to check your food sugar content. If the label says that food contains more than 22.5 g of sugar per 100 g, then it contains a high level of sugar.
0 Comments