Fundamentals of healthy eating
The 2 keys to a healthy diet are consuming the correct amount of food and eating a variety of meals to ensure you get all the required nutrients.
A well balanced diet has a selection of food kinds containing whole grains, whole bread, fruits, vegetables, meat, fish, lentils, eggs, milk and dairy products.
1.Starchy meals are important
Breads, potatoes, pasta, rice and bread are significant to a healthy diet. Wholegrain varieties are a better option. These are great source of energy and major supplier of a variety of nutrients. Starch contains B vitamins, iron, calcium and fiber.
2.Consume more fruits and vegetables
Most individuals are aware of the need to increase the intake of fruits and vegetables. Try to consume 5 portions of fruits and vegetables daily. You can have a sliced banana, salad, pear, juiced fruit, and a portion of vegetables for the whole day.
3.Consume oily fish
People should eat more oily fish. It is the best protein resource and has essential vitamins and minerals. Target at least 2 portions of fish weekly. Oily fish are rich in omega 3 fatty acids which is good for the heart.
Oily fish
- Salmon
- Mackerel
- Trout
- Herring
- Fresh tuna
- Sardines
- Pilchards
Non-oily fish
- Cod
- Tinned tuna
- Coley
- Skate
- Hake
- Haddock
- Plaice
4.Reduce intake of sugar and saturated fat
Fat is essential in your diet. You have to choose the kind of fat you are getting.
If you eat too much saturated fat it can raise the level of bad cholesterol and enhances the risk for heart disease. Unsaturated fat can lower the blood cholesterol. Reduce the intake of food high in saturated fat. Select the foods that have unsaturated fats instead like vegetable oils, sunflower, rapeseed or olive oil, avocados, seeds and nuts.
Foods rich in saturated fat should be eaten in small amounts. For example you should aim to eat less of the following
- Meat with too much fat
- Sausages
- Meat pies
- Hard cheese
- Lard and butter
- Pastry
- Biscuits and cakes
- Sour cream
- Coconut oil
To learn if the food is rich in fat, just check the label and see how much fat it contains. Keep in mind that the quantity of fat you consume from a particular meal influence the amount of fat you will absorb from it. Choose the low fat versions and try to lessen the intake of fatty foods.
Another thing, people often have is too much sugar. Try to avoid consuming foods with extra sugar like candies, biscuits, cakes, sugar sodas and fizzy beverages. Sugary foods can lead to tooth decay.
Remember also to check the label to learn what ingredients are included in your food. Watch out for ingredients like corn syrup, maltose, fructose, glucose and sucrose.
5.Reduce sodium intake
Many individuals believe that they are not consuming too much salt as they do not add it to the meals they eat. However, 75 percent of the salt you consume is already present in the foods you eat like cereals, soups, ready meals and sauces. Therefore, you have consumed salt without realising it.
Eating excess salt can elevate your blood pressure. Individuals with blood pressure are more inclined to develop heart ailment or stroke.
6.Be more active to achieve a healthier weight
Being underweight or overweight is not a nice position to be in. Being overweight can result in health issues like heart ailments, diabetes or high blood pressure. Being underweight can also affect your health.
If you are already aware that you need to lose weight you must remember the following:
- Do not overeat
- Healthy choices should be practiced
- Be more active
Physical activity is necessary to use the excess calories and lose weight.
When you consume more food than the body needs, it will just be stored up as fat. Even little amounts of excess calories can gain you weight. Crash diets are not good for your health and will not have a long-term effect. Aim to shed 1-2 pounds per week, until you attain a healthy weight.
7.Drink more water
You should be drinking 1.2 liters of water daily or other kinds of fluids to keep you hydrated. When the weather is humid or you are engaged in an activity, the body requires more fluid. Stay away from drinking sodas and fizzy beverages.
Occasional drink is alright but too much alcohol can cause trouble. Alcohol is rich in calories, so when you reduce the intake, you are helping yourself manage your weight. For better health, it is a nice idea to stretch your drinking all through the week and prevent binge drinking. Heavy drinking for an extended period of time will cause liver damage.
8.Skipping breakfast is a big mistake
Breakfast is very essential for energy required during the day and also the vitamins and nutrients needed for fine health. Some individuals skip meals as they consider it helpful to weight loss. Missing breakfast will not help and you will miss absorbing essential nutrients.
Eating breakfast can in fact help in losing weight. Start your day with a wholegrain cereal, low-fat milk, sliced banana and juiced fruit.