One of the basic principles of healthy eating is that it should be based on varied foods. We need more than 40 different nutrients and no food alone can provide them all. The food supply that exists today makes it easy to take a wide variety of foods, whether buying fresh food for cooking or buying prepared meals or takeaway food. If you eat a high-fat lunch, eat a low-fat dinner. And if you eat meat at dinner, try to choose fish the next day.
The Best Tips for Healthy Eating
We should note that more than half of the calories you eat throughout the day should come from carbohydrates; most people do not drink enough foods rich in carbohydrates such as bread, pasta, rice, Potatoes and other cereals. You can try whole wheat bread, pasta and other cereals to increase fiber intake.
Something similar happens with fruits and vegetables; most people do not take enough of these foods that provide important protective nutrients. Try to eat at least five servings a day. Try new recipes
Another recommendation is related to weight; we must maintain a healthy body weight and maintain it over time. Proper weight depends on many factors such as sex, height, age and genetics. Being overweight increases the risk of various diseases such as heart problems and cancer. Excess fat appears when you ingest more calories than you need. These extra calories can come from any nutrient that contains calories (proteins, fats, carbohydrates or alcohol) but fat is the most concentrated source of calories. Physical activity is a good way to burn calories and can make you feel good. The message is simple: if you are gaining weight,
If you eat the right rations of each food, it is easier to eat all the food groups without eliminating any. For example, some reasonable portions are: 100g of meat, half a piece of fruit, half cup of raw pasta or 50ml of ice cream. Prepared meals can provide a practical means of controlling rations and often the calories they contain in the container appear, which helps in counting. If you eat outside, you can always share some of your food with a friend.
Skipping meals, especially breakfast, can lead to a feeling of uncontrolled hunger, often causing an over-eating. Having a mid-morning snack or a snack can help contain hunger, but do not overeat so you do not substitute main meals. Do not forget to count these shots as part of your total calorie intake.
Adults need to drink at least 1.5 liters of fluids a day! And we need more quantity if it’s hot or if we do a lot of sport. Water is obviously a good source of liquids but the variety can be both enjoyable and healthy. Other options are juices, soft drinks, tea, coffee, milk, etc.
As we have seen, eating too many calories and not getting enough exercise can lead to weight gain. Moderate physical activity helps burn off the calories we have left over. It is also good for the heart and circulatory system, and for general health and well-being. So make physical activity a daily routine. Use the stairs instead of the elevator (both to climb and to descend)! Take a walk on your lunch break. It does not take an athlete to move!
Making changes to your lifestyle gradually is much easier than making them suddenly. For three days, write down the foods and drinks you consume between meals and at meals. Do you take too few servings of fruit and vegetables? To begin, try to eat only one more serving of fruit and vegetables a day. Are your favorite foods high in fat and make you gain weight? Do not eliminate these foods, instead try to choose low-fat meals or eat less of these. And start using the ladder at work!