Following a healthy and balanced diet is important to maintain good health. It also helps us feel better. It is not difficult to get it. To start for healthy eating we can follow these eight tips.
The keys to a healthy diet are:
- Eat the appropriate amount of calories for our activity level. In this way, the energy consumed is balanced. If you eat or drink excessively, you gain weight. If you eat or drink too little, you lose weight.
- Recommending to men to consume around 2,500 calories a day. Women should take in around 2,000 calories a day. Most adults eat more calories than they need but should eat fewer calories.
- Also, you eat a wide range of foods to ensure a balanced diet and that the body receives all the nutrients it needs.
Let Us Begin
These helpful tips cover the basics of healthy eating and can help us make healthier choices:
1. Base Meals On Starchy Foods
Starchy foods should prepare about a third of the food we eat, including potatoes, cereals, pasta, rice, and bread. Whenever possible, choose wholegrain varieties or eat potatoes with their skin. They contain more fiber and help you feel full.
Most of us must eat more starchy foods – try to include at least one starchy food in every meal. Some people think starchy foods are fattening, while carbohydrates provide less than half the fat calories.
2. Eat A Lot Of Fruits And Vegetables
We recommend to eat at least five servings of different fruits and vegetables a day. Is it easier than it looks like? A glass of 100% unsweetened fruit juice (150 ml.) Can count as one meal, and cooked vegetables accompanying main dishes also count. Try to swap your mid-morning snack for a piece of fresh fruit.
3. Eat More Fish
One of the best tips for healthy eating habits are eating fish is a good source of protein and includes many vitamins and minerals. Oily fish contains omega-3 fats that can help prevent heart disease. Try to eat at least two servings of fish a week, including at least one serving of oily fish. You can prefer fresh, frozen, and canned fish; remember that canned and smoked fish can be high in salt.
Salmon, mackerel, trout, herring, sardines, fresh tuna, and herring are bluefish. Non-fatty fish includes haddock (haddock), plaice (flounder), cod, canned tuna, ray, and hake. If you eat fish regularly, the ideal would be to choose as much variety as possible.
4. Reduce The Taking Of Saturated Fat And Sugar
We all need a little fat in our food diet. But it is also important to pay attention to the amount and type of fat we eat. There are two main types of fat. Those are saturated and unsaturated fats. Excess saturated fat can boost the amount of cholesterol in the blood, which increases the risk of developing cardiovascular disease.
We can find saturated fat in many foods, such as hard cheese, cakes, cookies, hot dogs, cream, butter, lard, and patties. Try reducing saturated fat and choosing foods containing unsaturated fats, such as vegetable oil, oily fish, and avocados.
For a healthier option, you can use a small amount of vegetable oil or low-fat shortening in place of butter or lard. When eating meat, it is best to choose lean cuts and discard all visible fat.
Most people in Western countries eat and drink too much sugar.
Sugary foods and drinks, including alcoholic beverages, have a lot of energy (measured in calories), contributing to weight gain if consumed too often. They can also cause tooth decay, mainly if eaten between meals.
We must reduce the consumption of sugary carbonated drinks, alcoholic beverages, sugary cereals, cakes, cookies, and cakes containing added sugars. That is the type of sugar that we should reduce instead of the sugars found naturally in foods such as fruit and milk.
5. Eat Less Salt
Even if we do not add salt to our food, we could be consuming it in excess. We eat about three-quarters of the salt each day. It is already in the foods we buy and is available in breakfast cereals, soups, breads, and sauces. Consumption of too much salt can increase your blood pressure. People with high blood pressure are more likely to develop heart disease or stroke.
Reading labels can help us reduce your consumption. More than 1.5 g. of salt per 100 grams means that the food has a high salt content. Adults and children over 11 years old should not eat more than 6 g. of salt per day. Younger children should take even less.
6. Staying Active And At A Healthy Weight
Remember one of the tips is eating a healthy and balanced diet plays an essential role in maintaining a healthy weight, an important part of overall good health. Being overweight or obese can lead to health problems like type 2 diabetes, certain types of cancer, heart disease, and stroke. Low weight could also affect our health; it is advisable to check that we are within the margins of a healthy weight.
Most adults need to lose weight, and to achieve this, they must eat fewer calories. If you want to lose weight, you have to eat less and be more physically active. If you follow a healthy and balanced diet, it is essential to cut down on foods high in fat and sugar and keep eating more fruits and vegetables.
Don’t forget that alcohol is also high in calories, so reducing your intake can help you control your weight.
Physical activity helps us lose weight or stay at a healthy weight. Physical activity does not mean hours in the gym – you can find ways to incorporate more physical activity into your daily life. For example, you are getting off the bus one stop earlier than usual on your way home or walking to work. Physical activity can help reduce the risk of cardiovascular disease, stroke, and type 2 diabetes.
After physical activity, we must remember that we should not reward ourselves with a very energetic whim. If we feel hungry after exercise, we must choose foods or drinks that are lower in calories and provide us with a feeling of satiety.
If we are concerned about our weight (low or excessive), we should consult a family doctor or a nutritionist.
7. Avoid Being Thirsty
We need to drink approximately 1.6 to 2 liters of fluids each day to avoid dehydration, in addition to those provided by the food we eat. They serve all non-alcoholic beverages, but water and low-fat milk are healthier options.
Try to avoid sugary sodas and sodas, which are high in added sugars and calories, and are also bad for your teeth. Even unsweetened fruit juice is sugary, so limit your intake to no more than one glass (approximately 150 ml.) Of fruit juice per day. When the weather is warm or exercise, we may need more fluids.
8. People Do Not Skip Breakfast
Some people skip breakfast. It is due to their thinking that it will help them lose weight. There is research showing that breakfast can help people control their weight. Taking a healthy breakfast is an essential part of a balanced diet. It provides some of the vitamins and minerals we need to maintain good health. Low-sugar whole grains accompanied with pieces of fruit make a tasty and nutritious breakfast.