Eating well and balance food is an important for good health. This can help you feel better, and it should not be difficult either. Just follow these eight tips to start dieting.
The key to a healthy diet is to follow:
Eat the right amount of calories for your activity, so you can balance the energy you consume with the energy you use. If you eat too much food or drink, you will probably gain weight. If you eat a little food and drink, you lose weight. The average man needs about 2,500 calories a day (10,500 kJ). While normal women need 2,000 calories (8,400 kJ). Most adults eat more calories than they need, and they need to eat less calories.
Eat a wide range of foods to ensure a balanced diet and get your body all the nutrients it needs.
These practical tips cover the basics of healthy eating, and can help you make healthier 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. Choose whole grain varieties (or eat potatoes with their skins) if you can: they contain more fiber, and can make you feel fuller for a longer time. Most of us should eat more starchy foods: Try to add at least one starch food in each main meal. Some people believe that starchy foods cause obesity, but compared to fat, they contain less than half the calories.
Eat plenty of fruits and vegetables.
We recommend eating at least five meals of a variety of fruits and vegetables daily. It is easier than it seems. One cup of unsweetened fruit juice is 100% one meal, and the vegetables cooked in the dishes are also counted.
Maybe you should cut the banana with breakfast cereals, or replace the snack you eat in the middle of the morning to get some dried fruit?
Eat more fish.
Fish is a good source of protein and contains many vitamins and minerals. Try to eat fish at least twice a week, including at least one meal of oily fish. Oily fish are rich in omega-3 fats, which may help reduce heart disease.
You can choose between fresh, frozen or canned fish: but remember that canned and smoked fish contain high proportions of salt. The fatty fish include salmon, mackerel, trout, herring, fresh tuna, sardines and herring. The non-fatty fish include harmook, mussel, coli, cod, canned tuna, steak and hockey. Anyone who eats fish regularly should try to choose the widest variety possible.
Reduce the saturated fats and sugar.
We need some fat in our food. But pay attention to the amount and the type of fat. There are two types of fat: saturated and unsaturated. A large amount of saturated fat can increase the amount of cholesterol in the blood, increasing heart disease. Saturated fats are found in many foods, such as hard cheeses, cakes, biscuits, sausage, cream, butter, lard and pancakes.
Try to reduce your intake of these foods, and choose foods that contain unsaturated fats instead of saturated fats, such as vegetable oils, oily fish and avocados.
For a healthier choice, you can use a small amount of vegetable oil or low-fat fats instead of butter, grease or margarine. When you eat meat, you have to take specific stakes and remove any obvious fats.
Most people eat a lot of sugar. Sugary foods and beverages, including alcoholic beverages, are often high in energy (measured in kilojoules or calories) and can contribute to weight gain. It can also cause tooth decay, especially if eaten between meals. You should reduce your sugar-sweetened soft drinks, cookies, biscuits and sweets, which contain added sugars.
This is the type of sugar that we should reduce the intake of instead of the sugars that are found naturally in foods such as fruit and milk. Food labels can help: you use them to make sure the foods content of sugar. If the label says that the food contains more than 22.5 g sugar per 100 g it contains a high percentage of sugar.
Eat less salt.
Even if you do not add salt to your food, you may over-eat it. About three-quarters of the salt we eat already exist in the food we buy, such as breakfast cereals, soups, bread and sauces. Eating too much salt can lead to high blood pressure.
People with high blood pressure have a higher chance of heart disease or stroke. Use food labels to help you reduce your salt intake. For every 100 g of salt, 1.5 g salt or more is high in salt. Adults and children over the age of 11 should eat no more than 6 g salt daily. Young children should eat less.
Be active and maintain a healthy weight.
A balanced diet plays a key role in maintaining a healthy weight, which is an important part of overall good health.
Weight gain or obesity can lead to diabetes, certain types of cancer, heart disease and strokes. Underweight can also affect your health.
Most adults find that they need to lose weight, and reduce the intake of calories to reach a healthy weight. If you are trying to lose weight, eat less and be more active.
A healthy and balanced diet will help you: Try to reduce foods high in fat and sugar, and eat plenty of fruits and vegetables. Do not forget that alcohol is also rich in calories, so reducing your intake of alcohol can help you control your weight as well.
Physical activity can help you lose weight or maintain healthy weight. Activity does not mean spending hours in the gym: you can find ways to introduce more activity into your daily life.
For example, try to get off the bus at the previous stop of your home while you are back from work, and complete the road by foot. Physical activity may help reduce the risk of heart disease, stroke and diabetes.
After doing an activity, do not reward yourself for high-energy food. If you feel hungry after doing this activity, choose low-calorie foods or beverages, but feel full.
Do not leave yourself thirsty.
We need to drink about 1.2 liters of fluid every day to prevent dehydration. As well as the fluids we get from the food we eat. All non-alcoholic beverages can be counted, but water, milk and fruit juices are the healthiest.
Try to avoid sugary soft drinks and beverages that contain a high amount of sugars added and can contain a high amount of calories also is bad for teeth. When the weather is hot, or when we do something, we may need to drink more.
Do not neglect breakfast.
Some people neglect breakfast because they think it helps them lose weight. In fact, research has shown that breakfast can help control weight. Healthy breakfast is an important part of a balanced diet and provides some of the vitamins and minerals that we need for good health. Complete breakfast cereals, with chopped fruit and a delicious and nutritious breakfast.