These 5 practical tips cover the basics of healthy eating and can help you make healthier choices. The key to a healthy diet is eating the right number of calories according to how active you are. So it can balance the incoming energy with the energy expended.
If you eat or drink more than your body needs, you will gain weight because the energy you don’t use is stored as fat. If you eat and drink too little, you will lose weight. You should also eat a variety of foods to ensure you are getting a balanced diet and your body is receiving all the nutrients it needs. It is recommended that men get about 2,500 calories per day (10,500 kilojoules). Women should get about 2,000 calories per day (8,400 kilojoules).
1. Base your diet on high-fiber
carbohydrates Carbohydrates should make up more than a third of the food you eat. Carbohydrates are found in potatoes, bread, rice, pasta and cereals. Choose carbohydrates with a higher fiber content or whole-grain varieties, such as whole-wheat pasta, brown rice or potatoes with the skin on. These foods contain more fiber than white or refined starchy carbohydrates which can help you feel full longer.
Try to include at least 1 high -fiber carbohydrate food in each main meal. Some people think that carbohydrate foods can make the body fat, but the number of calories from carbohydrates is less than the calories from fat. Watch the amount of fat you add when cooking or serving food because that’s what increases the calorie content – for example, oil on chips, butter on bread and cream sauce on pasta. You can buy anything healthy food by visiting this morethanhealth.dk
2. Eat lots of fruits and vegetables
It is recommended that you eat at least 5 servings of a variety of fruits and vegetables every day. They can be fresh, frozen, canned, dried or juiced. This may seem difficult. Why not chop a banana on top of your breakfast cereal, or swap your usual morning snack for a slice of fresh fruit? Easy isn’t it?
The serving size of one serving of fresh, canned or frozen fruit and vegetables is 80g. Medium on dried fruit is 30g. A glass of fruit juice, vegetable juice or smoothie (150 ml) also counts as 1 serving, but limit the amount to no more than 1 glass per day as these drinks are sweet and can damage your teeth.
3. Eat more fish
Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least 2 servings of fish a week, including at least 1 serving of fish high in omega-3s. Fish high in omega-3s can help prevent heart disease.
4. Fourth Healthy Eating Tips, namely Reduce saturated fat and sugar
You need fat in your diet, but it’s important to watch the amount and type of fat you eat. There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase cholesterol levels in the blood, which can increase the risk of heart disease.
On average, men should consume no more than 30g of saturated fat a day, while women should consume no more than 20g of saturated fat a day. Children under the age of 11 should consume less saturated fat than adults, but a low-fat diet is not suitable for children under 5 years of age.