Do you know that maintaining a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best? You only need to follow these eight tips to get started.
The key to a healthy diet is to do the following:
- The amount of calories that you consume should not exceed the amount of calories you spend a day. For men, the recommended amount of calories is about 2,500 a day and for women it is 2,000 calories a day. Many people do not follow this rule.
- In order to get balanced diet wide range of foods should be consumed and in that way your body will receive all the nutrients it requires on a daily basis.
These eight tips will help you choose a healthy diet:
Base your meals on food with starch
If you don’t know some the foods that contain starch are: cereals, bread, potatoes, rice and pasta. Regarding to the amount of calories they contain you need to know that gram of the carbohydrate they contain has fewer than half calories of fat. Have some wholegrain if you can – they contain more fiber and can create a feeling of fullness. Have at least one meal a day of food with starch.
Eat lots of fruit and vegetables
Five portions of fruit and vegetables are recommended as daily dosage. So how we should do this – it’s easy: a glass (150ml) of 100% fruit juice (without sugar) is counted as one portion, also cooked vegetables are taken into account.
Eat more fish
You probably know that fish is healthy food – so go for it. Have at least two portions of fish a week. Try to choose oily fish – it contains omega 3-fats which are good for your heart. Salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards are some of the oily fish. Some of the non-oily fish are: haddock, plaice, coley, cod, tinned tuna, skate and hake. Try to consume fresh fish as much as possible.
Cut down on saturated fat and sugar
Fat cannot be totally excluded from our diet. However you need to know that there are two types of fat: saturated and unsaturated. If you consume too much saturated fat it can deteriorate your health by creating cholesterol in your blood. Some of the foods that contain saturated fat hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. So you may have guessed – try to avoid the saturated fat ad turn to unsaturated one. Here are some of the foods that contain the unsaturated fat: vegetable oils, oily fish and avocados.
Sugar is another culprit in gaining weight so try to avoid fizzy drinks that contain sugar, breakfast cereals with sugar, alcoholic drinks, biscuits, cakes etc. What sugar we do need is the one that is found in fruit and milk – so add these in your diet.
Eat less salt
If you consume too much salt you are putting your health especially your heart in danger. The daily recommended dosage of salt is no more than 6 grams. How should you know about the level of salt that is contained in the food? – Read the labels and if it says that it contains 1,5g of salt per 100g it means that that food is high in salt.
Get active and maintain a healthy weight
The message here is clear – Maintaining a healthy weight prevents various kinds of diseases. Regardless of being underweight or overweight it affects your health. What helps is a healthy balanced diet – so what you need is avoid foods with high level of fat and sugar – replace them with plenty of fruit and vegetables. Please do not forget the alcohol – so avoid it too.
Be active – but this doesn’t mean spending time in a gym (you can go there too); try going for walks instead of riding on a bus or driving your car.
Don’t get thirsty
Avoid getting dehydrated – the recommended intake of fluids is 1.6 to 2 liters a day. Please don’t be misled that having fizzy drinks or juices that contain sugar are getting you hydrated – have some water or low-fat milk instead.
Don’t skip breakfast
Try not to skip breakfast – research has shown that having regular breakfast helps you controlling your weight. Have some wholegrain low-sugar cereal with a slice of fruit over the top and feel the difference.