Diet Food Plan - Healthy Lifestyle Diet - Eight Tips for a Healthy Eating Process - Balanced Diet Plan

Diet Food Plan - Healthy Lifestyle Diet - Eight Tips for a Healthy Eating Process - Balanced Diet Plan

These eight practical tips of the basics of healthy eating food can help you make healthier choices.

• Basic meals for starchy carbohydrates
• Eat lots of fruits and vegetables
• Eat more fish - including some fatty fish
• Reduce saturated fat and sugar
• Eat less salt - no more than 6 g per day for adults
• Be active and healthy
• Do not get thirsty
• Do not miss breakfast

A healthy diet key is:

Diet food plan, Eat daily on  the right amount of calories, for how active you are to balance your energy consumption with energy used. If you eat or drink too much, you weight. If you eat and drink too little, you will lose weight.

Balanced diet plan, Eat a wide range of foods to ensure that you are getting a balanced diet and that your body receives all the necessary nutrients.

Get healthy, It is recommended that men have about 2500 calories a day (10 500 kilojoules). Women should have about 2,000 calories a day (8,400 kilojoules). Most adults eat more calories than they need and they should eat fewer calories.

1. Basic meals for starchy carbohydrates

Healthy stuff to eat, The starch carbohydrates should be just over one third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Good eats, When you can choose a whole-grain variety (or eat potatoes with skins): they contain more fiber and can help you feel full longer.

Diet food plan,  Most of us should eat more starchy foods: try to include at least one starchy food with each main course. Some people think that starchy foods are nutritious, but grams per gram contain carbohydrates containing less than half the fat calories.

Diet food plan, Keep an eye on the fat you add when cooking or eating such foods as it increases the amount of calories, such as dough oil, butter and cream sauce for pasta.

Related: Nutrition for Healthy Skin From Fruits and Vegetables That Are Rich in Antioxidants, Suitable for The Whole Body

2. Eat lots of fruits and vegetables

Healthy fruits to eat, It is recommended to eat at least five servings of different fruits and vegetables daily. It's easier than it sounds.

healthy food schedule, Why not cut a banana for your breakfast cereal, nor do you exchange your usual snack at noon for some fresh fruit?

Unsweetened 100% fruit juices, vegetable juices and cocktails can only be considered as one part of your 5 A DAY. For example, if in one day there are two glasses of fruit juice and valine, it is still considered only in one portion.

3. Eat more fish - including some fatty fish

Fish is a good source of protein and contains a lot of vitamins and minerals. Aim to eat at least two fish per week, including at least one part of the fatty fish. The fatty fish contain omega-3 fat, which can help prevent heart disease.

Oily fish include:

• salmon
• mackerel
• trout
• herring
• fresh tuna
• sardines
• the watches

No fatty fish are:

• Hawks
• flutter
• Coley
• cod

Tuna canned food

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If you eat a lot of fish regularly, try to choose the widest variety.

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be very salt.

4. Reduce saturated fat and sugar

Saturated fats in our diet

Diet programs, We all need fat in our diet, but it is important to pay attention to the amount of fat and the type of food we eat. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases the risk of developing heart disease.

The average person per day should not contain more than 30 grams of saturated fat. An average woman should not have more than 20g of saturated fat per day and children should be smaller than adults.

Saturated fats are found in many foods, such as:

• hard cheese
• cakes
• biscuits
• sausages
• cream
• butter
• fat
• pies

Healthy living food, Try to reduce the amount of saturated fat and choose foods that contain unsaturated fats, such as vegetable oils, oily fish and avocados.

For a healthier choice, use only small vegetable oils or reduced fat content, rather than butter, fat or ghei. When you have meat, choose the slices and cut all visible fats.

Sugar in our diet

Regularly consuming foods and high-sugar drinks increase the risk of your obesity and tooth decay.

Sugar foods and drinks, including alcoholic beverages, often have high energy (measured in kilojoules or calories) and, if you eat too often, it can boost weight gain. They can also cause tooth decay, especially if you eat between meals.

Many packaged foods and drinks contain a surprisingly large amount of free sugars. Free sugar is any sugar added to foods or beverages or naturally found in honey, syrups and unsweetened fruit juices.

Decrease:

• sweet carbonated drinks
• alcoholic drinks
• sweet breakfast cereals
• cakes
• biscuits
• muffins

These foods contain added sugars: it is the sugar that we should reduce, not the sugar found in such things as fruits and milk.

Food labels can help: use them to check how much sugar is contained. More than 22.5 g of total sugar per 100 g means that the food has a high sugar content but 5 g of total sugar or less than 100 g means that the food has a low sugar content.

5. Eat less salt - no more than 6 g per day for adults

Too much salt eating can increase blood pressure. People with high blood pressure are more likely to have heart disease or stroke.

Even if you do not add salt to your food, you can still eat too much. About three quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, bread and sauces.

Use food labels to help you cut down. More than 1.5 g of salt per 100 g means that the food is high in salt. Do not eat more than 6 g of salt (about teaspoons) per day in adults and children over the age of 11 years. Younger children should be even less.

6. Be active and healthy

Healthy lifestyle diet, Eating a healthy and balanced diet is essential to maintaining a healthy weight, which is an essential component of overall good health.

Overweight or obesity can cause health problems such as type 2 diabetes, some cancers, heart disease and stroke. Lack of weight can also affect your health.

Diet food plan, Most adults need to rely on weight and should use less calories. If you are trying to lose weight, try to eat a bit and be more active. Eating a healthy and balanced diet will help: reduce foods high in saturated fat and sugar and eat a lot of fruits and vegetables.

Do not forget that alcohol also has a high caloric intake, so reducing it can help control weight.

Physical activity can help you keep weight loss or have a healthy weight. Active lessons do not need to be aware of hours at the gym: you can find ways to apply more activities to your daily life. For example, try to get out of the bus at the beginning of one stop at home from work and on the go.

Physically active activities can help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Active Your Path.

When you are active, remember that you do not deserve much energy. If after the activities you feel hungry, choose foods or drinks that are less calorie but still fill.

7. Do not get thirsty

We have to use a lot of liquid to avoid dehydration, we - the government recommends that every day 6-8 glasses.

It is in addition to the liquid that we obtain from the food we eat. All quantities of soft drinks, while water and low-fat milk is a healthier choice.

Try to avoid sweet soft and carbonated drinks that have high amounts of added sugars and calories, as well as bad teeth.

Even unsweetened fruit juice and cocktails have a lot of free sugar. The total fruit juice, vegetable juice and cocktail drinks total quantity must not exceed 150 ml per day - it is a small glass.

For example, if you have 150 ml of orange juice and 150 ml of juice in one day, you have exceeded the recommendation for 150 ml.

If the weather is warm or when we activate it, we may need more fluids.

8. Do not miss breakfast

Some people make breakfast because they feel they'll help them lose weight. In fact, studies have shown that people who eat regular breakfast less are overweight.

It has also been proven that breakfast has a positive effect on children's mental functioning and increases concentration all morning.

Healthy lifestyle diet, A healthy breakfast is an important part of a balanced diet, and it contains some of the vitamins and minerals that we need to get good health.

Grain, the lowest sugar cereals with fruit-cut fruit is a tasty and nourishing breakfast.

Diet Food Plan - Healthy Lifestyle Diet - Eight Tips for a Healthy Eating Process - Balanced Diet Plan.