The healthy eating and a balanced diet is an important part of maintaining good health, and can help you to feel better, and it should not be so difficult as well. Just follow these eight tips to start a diet.
For a healthy diet the key is to do the following:
• You take the appropriate amount of calories to the extent of your activity, so you can achieve a balance between the energy consumed with the energy you use. If you are taking a lot of food or drink will increase your weight. If you’re dealing with a little food and drink you 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 of the adults dealing with more calories than they need, and they lower calorie intake.
• You eat a wide variety of foods to ensure you get a balanced diet and that your body gets all the nutrients it needs.
These practical tips cover the basics of healthy eating, and can help you make more healthy options:
Mark your meals based on starchy foods
It must starchy foods make up about a third of the foods you eat. Starchy foods include potatoes, and cereals, pasta, rice and bread. Choose the whole grain varieties (or eat potato with its skin) If you can so: they contain more fiber, and can make you feel full for a longer period. To most of us should eat more starchy foods: Try adding starchy food items and at least one in every major meal. Some people think that starchy foods cause obesity, but compared to the fat they contain less than half the calories. Learn more about starchy foods.
Eat plenty of fruits and vegetables
Try eating five meals at least from a variety of types of fruit and vegetables a day. And it is easier than it sounds. Where is one cup of unsweetened fruit juice 100% one meal, and cooked vegetables in the dishes also calculated.
Maybe you have to cut a banana with breakfast cereal, or replace light meal you eat in the middle of the morning to get some dried fruit? To learn more, visit the 5 servings per day.
Eat more fish
Fish is a good source of protein and it contains many vitamins and minerals. Try to eat fish at least twice a week, including meal and at least one of oily fish. As oily fish rich in omega-3 fats, which may help reduce heart disease.
You can choose between fresh or frozen or canned fish: but remember that canned and smoked fish can contain high levels of salt. And include fatty fish salmon, mackerel, trout, herring, fresh tuna, sardines and herring. It includes fish is fatty fish , plaice, Collie, cod, canned tuna, and apoplectic . Any person dealing with fish regularly should try to choose the widest possible variety.
Reduce the intake of saturated fats and sugar
We need some fat in our diet. But it is important to pay attention to the amount and type of fat we eat. There are two main types of fat: saturated and unsaturated. It can be a large amount of saturated fats increase the amount of cholesterol in the blood, which increases the chances of heart disease. No saturated fat 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. To choose the healthiest, you can use a small amount of vegetable oil or fat, low-fat instead of butter, fat or margarine. When you eat meat, you address specific quotas and remove any fat and clear. Learn more about it, and get tips on reducing the intake of these foods, eating less saturated fat.
Most people eat a lot of sugar. Sugary foods and drinks, including alcoholic beverages, often high in energy (measured in or calories), and can contribute to the increase ,can cause tooth decay, especially if taken between meals. You reduce sugar-sweetened soft drinks, cakes, biscuits and sweets, which contain added sugars: This is a type of sugar that we should underestimate the eating instead of sugars that are naturally found in foods such as fruit and milk. Food labels can help: You used to verify the content of the foods of sugar. If the label says that the food contains more than 22.5 g of sugar per 100 g, it contains a high percentage of sugar. To learn more you can visit the sugars and understand food labels.
Eat less salt
Even if it did not add salt to your food, it has over-eating. About three-quarters of the salt we eat is already in the food that we purchase, such as breakfast cereals, soups, breads and sauces. It can result in too much salt intake to high blood pressure. The people who suffer from high blood pressure more for heart disease or strokes opportunity. Use food plastered to help you reduce the amount of salt you eat. The proportion of 1.5 g of salt and above all in 100 g high percentage of salt. Adults and children over 11 years old eat no more than 6 grams of salt a day. And young children should eat less. To learn more you visit the salt: the facts.
Be active and maintain a healthy weight
A healthy and balanced diet plays an essential role in maintaining a healthy weight, and is an important part of good health in general. Can overweight or obese can lead to medical conditions such as type 2 diabetes , certain types of cancer, heart disease and strokes. As deficiency can also affect weight on your health. Check whether the healthy weight through the use of a calculator health weight. Most adults find they need to lose weight, and reduce the intake of calories to reach a healthy weight. If you are trying to lose weight, you’ll need less food intake and be more active. Will help you a healthy and balanced diet: Try to reduce foods that contain a high content of fat and sugar, and eating plenty of fruit and vegetables. Do not forget that alcohol is also rich in calories, so eat what Reducing alcohol can help you control your weight as well. If you suffer from underweight, underweight see in adults. If you are worried about your weight, ask your doctor or dietitian for advice.
It can be as physical activity that helps you not to gain weight they lost again or to maintain weight .does not mean spend hours at the gym: You can find ways to introduce more activity into your daily life. For example, try to get off the bus in the previous leg of your home during your return to work, and complete the walk way. It may help physical activity to reduce the risk of heart disease and strokes and diabetes type 2. disease for more ideas, see on your style. After you have an activity, do not reward yourself to eat food high energy. If you feel hungry after you do this activity, you should choose foods or drinks a few calories, but make you feel full.
Do not leave yourself thirst
We need to drink about 1.2 liters of fluid every day to prevent dehydration. In addition to the fluids we get from the food we eat. All can be calculated non-alcoholic beverages, but water, milk and fruit juices are the most healthy. Try to avoid soft drinks and sugary soft drinks, which contain a high amount of added sugars and can contain a high amount of calories and are also bad for teeth. When the weather is hot, or when we are actively, we may need to drink a greater amount of it. You can learn more in the beverage.
Do not neglect breakfast
Some people neglect breakfast because they think it helps them to lose weight. In fact, research has shown that eating breakfast can help control weight. The meal healthy breakfast is an important part of a balanced diet, and offers some of the vitamins and minerals we need for good health. The full breakfast cereals, fruit with chopped meal delicious and nutritious breakfast.