Good nutrition is one of the answers to a healthy lifestyle. You can enhance your health thru following a balanced diet. You need to eat meals that contain minerals and vitamins. These include a good source of protein, dairy product, whole grain, vegetables, and fruits. The key to a healthy and balanced diet is to:
- Eat the right amount of calories for how dynamic you are, so that you stabilize the energy you take in with the energy you use. If you drink or eat too much, you’ll gain weight. If you drink and eat too little, you’ll lose weight.
- Eat a wide range of foods to ensure that you’re following a balanced diet and that your body is receiving all the nutrients it needs.
It’s recommended that men have around 2,500 calories a day, whereas women should have around 2,000 calories a day. Most adults are eating more calories than they need; therefore, should consume fewer calories.
Base Your Meals on Starchy Carbohydrates.
Starchy carbohydrates should make up over one-third of the food you eat. They include rice, pasta, cereals, bread, and potatoes. Pick wholegrain selections when you can! They contain more fiber and can help you limit hunger. Most of us need to eat more starchy meals. Try to include at least one starchy food with each main meal. Others think that starchy foods are fattening, but gram for gram, the carbohydrates they contain offers fewer than half of the calories of fats. Take note: keep an eye on the fats you add when you’re making or serving these kinds of foods since that’s what increases the calorie level.
For example, creamy sauces on pasta, butter on bread, or oil on chips.
Eat Your Fruits and Vegetables!
It’s advised that you eat at least five servings of different fruits and vegetables every day. It’s much easier than it sounds! Why not slice a banana over your breakfast cereal or trade your mid-morning snacks for a slice of fresh fruit? Unsweetened 100% fruit smoothies, vegetable juice, and fruit juice aren’t enough to give you the energy needed for an entire day.
For example, if you have two glasses of fruit smoothie and juice in one day that would still only count as one portion.
Eat Fish – Including a Slice of an Oily Fish!
Fish is another source of protein and has the essential minerals and vitamins you need. Aim to at least two slices of fish a week, including a small portion of oily fish. Oily fish contains omega-3 fats, which can help stop heart failures. Oily fish includes pilchards, sardines, fresh tuna, herring, trout, mackerel, and salmon. On the other hand, non-oily fish includes hake, skate, canned tuna, cod, coley, plaice, and haddock.
If you regularly eat fish, try to pick different selections as much as you can. You could pick from canned, frozen, or fresh, but bear in mind that smoked and canned fish contain salt.
Minimize Your Intake of Saturated Fats and Sugar.
Your body needs fats, but it’s important to pay closer attention to the type and amount of fat you’re eating. There are two main kinds of fats: unsaturated and saturated. Immoderate saturated fat increases the amount of cholesterol in the blood, which heightens your risk of developing heart disease. The average man should have no more than 30g saturated fat a day, while the average woman should have no more than 20g of saturated fat a day. Kids need to have less! Saturated fat is found in different foods such as pies, lard, butter, cream, sausages, biscuits, cakes, and hard cheese.
Try to limit your saturated fat intake and pick meals that contain unsaturated fats instead that include avocados, oily fish, and vegetable oils. For a better choice, use a small amount of reduced-fat spread instead of ghee, lard, and butter or vegetable oil. When you’re having meat, choose lean cuts and slice off any visible fats.
Sugar in Your Diet!
Regularly consuming drinks and foods high in sugar increases your risk of tooth decay and obesity. Sugary drinks and foods – like alcoholic drinks – are high in energy and if eaten too much, can contribute to weight gain. They can also result in tooth decay! Different packaged drinks and foods contain high amounts of free sugars. Free sugars are sugars added to these products or naturally found in unsweetened juices, syrups, and honey.
Regular exercise and a balanced diet are good for your health. These habits can help you lose or maintain your weight. Try to focus on realistic goals. They can be making some of the small diet changes listed above or exercising daily.