The
healthy eating and a balanced diet is an important part of maintaining
good health, and can help you feel better, and it should not be so
difficult as well. Just follow these eight tips to start a diet.
For a healthy diet the key is to do the following:
• You eat the right amount of calories to the extent of your activity, so you can achieve a balance between the energy consumed with the energy you use. If you are dealing with a lot of food or drink Vanma will increase your weight. If you're dealing with a little food and drink you lose weight. The average man needs about 2,500 calories a day (10,500 kJ). While ordinary women need 2,000 calories (8,400 kJ). Most adults calories deals with more than they need, and they lower calorie intake.
• You eat a wide variety of foods to ensure a balanced diet and that your body gets all the nutrients it needs.
Start diet
These practical tips cover the basics of healthy eating, and can help you make more healthy options:
Mark your meals based on starchy foods
You must be a starchy foods about a third of the foods you eat. Starchy foods include potatoes, and cereals, pasta, rice and bread. You choose whole grain varieties (or eat potato with its skin) if you can so: they contain more fiber, and can make you feel full longer. Most of us need to eat more starchy foods: Try adding a starchy food items and at least one in each main meal. Some people believe that starchy foods cause obesity, but compared to the fat they contain less than half the calories. Learn more about starchy foods.
Eat plenty of fruits and vegetables
Try eating five meals, at least from a variety of types of fruit and vegetables a day. And is easier than it sounds. Where is one cup of fruit juice, unsweetened 100% one meal, and the cooked vegetables in dishes also calculated.
Maybe you have to cut a banana with breakfast cereal, or replaced by light meal you eat in the middle of the morning to get some dried fruit? To learn more, visit the 5 servings per day.
Eat more fish
Fish is a good source of protein and it contains many vitamins and minerals. Try eating fish at least twice a week, including meal and at least one of oily fish. As oily fish rich in omega-3 fats, which may help reduce heart disease.
You can choose between fresh or frozen or canned fish: but remember that canned and smoked fish can contain high levels of salt. And include fatty fish salmon, mackerel, trout, herring, fresh tuna, sardines and herring. Include fish is fatty fish Alhadok, plaice, Collie, cod, tuna, and apoplectic Alhaki. Anyone dealing with fish regularly try the widest possible variety to choose from.
Reduce the intake of saturated fat and sugar
We need some fat in our diet. But it is important to pay attention to the amount and type of fat we eat. There are two main types of fat: saturated and unsaturated. Can be a large amount of saturated fats increase the amount of cholesterol in the blood, which increases the chances of heart disease. No saturated fat in many foods, such as hard cheeses, cakes, biscuits, sausage, cream, butter, lard and pancakes.
Try to reduce your intake of these foods, and choose foods that contain unsaturated fats instead of saturated fats, such as vegetable oils, oily fish and avocados. To choose the healthiest, you can use a small amount of vegetable oil or fat, low-fat instead of butter, fat or margarine. When you eat meat, you address specific quotas and remove any fat and clear. Learn more about it, and get tips on reducing the intake of these foods, eating less saturated fat.Most people eat a lot of sugar. Sugary foods and drinks, including alcoholic beverages, often high in energy (measured in kilojoules or calories), and can contribute to the increase Wazzn.kma can cause tooth decay, especially when taken between meals. You reduce the sugar-sweetened soft drinks, cakes, biscuits and sweets, which contain sugars added: This is a type of sugar that we should underestimate the eating instead of sugars that occur naturally in foods such as fruit and milk. Food labels can help: you use to make sure the food content of sugar. If the label says that the food contains more than 22.5 grams of sugar per 100 g, it has a high proportion of sugar. To learn more you can visit the sugars and understand food labels.
Eat less salt
Even if you do not add salt to your food, they over-eat. About three-quarters of the salt we eat is already in the food that we have purchased, such as breakfast cereals, soups, breads and sauces. Can result in too much salt intake to high blood pressure. Among people who suffer from high blood pressure, more heart disease or strokes opportunity. Use food plastered to help you reduce the amount of salt you eat. The ratio of 1.5 g of salt and older in each 100 g Manaltaam high percentage of salt. Adults and children over 11 years old eat no more than 6 grams of salt a day. And young children should eat less. To learn more you visit the salt: the facts.
Be active and maintain a healthy weight
A healthy and balanced diet plays a key role in maintaining a healthy weight, and is an important part of good health in general. Can overweight or obese can lead to medical conditions such as type 2 diabetes mellitus, certain types of cancer, heart disease and strokes. As can be lack of weight also affects your health. Check whether the healthy weight through the use of a calculator healthy weight. Most adults find they need to lose weight, and reduce the intake of calories to reach a healthy weight. If you're trying to lose weight, you'll need less food intake and be more active. Will help you follow a healthy and balanced diet: Try to reduce the foods that contain a high proportion of fat and sugar, and eating plenty of fruit and vegetables. Do not forget that alcohol is also rich in calories, so eat what Reducing alcohol can help you control your weight as well. If you suffer from a lack of weight, see underweight adults. If you are worried about your weight, ask your doctor or dietitian for advice.
Can be as physical activity that helps you not to gain weight they lost again or to maintain weight Asaha.alnchat does not mean spend hours at the gym: You can find ways to introduce more activity into your daily life. For example, try to get off the bus at the previous station for your home during your return to work, and the completion of the road walk. May help physical activity to reduce the risk of heart disease and strokes and diabetes type 2. disease for more ideas, see Aalnchat on your style. After you have an activity, do not reward yourself eating food high energy. If you feel hungry after you do this activity, you should choose foods or drinks a few calories, but make you feel full.
Do not leave yourself thirst
We need to drink about 1.2 liters of fluid every day to prevent dehydration. In addition to the liquids that we get from the food we eat. Can all non-alcoholic beverages calculated, but water, milk and fruit juices are the most healthy. Try to avoid soft drinks and sugary soft drinks, which contain a high amount of added sugars and can contain a high amount of calories and are also bad for teeth. When the weather is hot, or when we are actively, we may need to drink more than that amount. Can learn more in the beverage.
Do not neglect breakfast
Some people neglect breakfast because they think it helps them to lose weight. In fact, research has shown that eating breakfast can help control weight. The meal healthy breakfast is an important part of a balanced diet, and offers some of the vitamins and minerals we need for good health. The full breakfast cereals, fruit with chopped meal delicious and nutritious breakfast.
For a healthy diet the key is to do the following:
• You eat the right amount of calories to the extent of your activity, so you can achieve a balance between the energy consumed with the energy you use. If you are dealing with a lot of food or drink Vanma will increase your weight. If you're dealing with a little food and drink you lose weight. The average man needs about 2,500 calories a day (10,500 kJ). While ordinary women need 2,000 calories (8,400 kJ). Most adults calories deals with more than they need, and they lower calorie intake.
• You eat a wide variety of foods to ensure a balanced diet and that your body gets all the nutrients it needs.
Start diet
These practical tips cover the basics of healthy eating, and can help you make more healthy options:
Mark your meals based on starchy foods
You must be a starchy foods about a third of the foods you eat. Starchy foods include potatoes, and cereals, pasta, rice and bread. You choose whole grain varieties (or eat potato with its skin) if you can so: they contain more fiber, and can make you feel full longer. Most of us need to eat more starchy foods: Try adding a starchy food items and at least one in each main meal. Some people believe that starchy foods cause obesity, but compared to the fat they contain less than half the calories. Learn more about starchy foods.
Eat plenty of fruits and vegetables
Try eating five meals, at least from a variety of types of fruit and vegetables a day. And is easier than it sounds. Where is one cup of fruit juice, unsweetened 100% one meal, and the cooked vegetables in dishes also calculated.
Maybe you have to cut a banana with breakfast cereal, or replaced by light meal you eat in the middle of the morning to get some dried fruit? To learn more, visit the 5 servings per day.
Eat more fish
Fish is a good source of protein and it contains many vitamins and minerals. Try eating fish at least twice a week, including meal and at least one of oily fish. As oily fish rich in omega-3 fats, which may help reduce heart disease.
You can choose between fresh or frozen or canned fish: but remember that canned and smoked fish can contain high levels of salt. And include fatty fish salmon, mackerel, trout, herring, fresh tuna, sardines and herring. Include fish is fatty fish Alhadok, plaice, Collie, cod, tuna, and apoplectic Alhaki. Anyone dealing with fish regularly try the widest possible variety to choose from.
Reduce the intake of saturated fat and sugar
We need some fat in our diet. But it is important to pay attention to the amount and type of fat we eat. There are two main types of fat: saturated and unsaturated. Can be a large amount of saturated fats increase the amount of cholesterol in the blood, which increases the chances of heart disease. No saturated fat in many foods, such as hard cheeses, cakes, biscuits, sausage, cream, butter, lard and pancakes.
Try to reduce your intake of these foods, and choose foods that contain unsaturated fats instead of saturated fats, such as vegetable oils, oily fish and avocados. To choose the healthiest, you can use a small amount of vegetable oil or fat, low-fat instead of butter, fat or margarine. When you eat meat, you address specific quotas and remove any fat and clear. Learn more about it, and get tips on reducing the intake of these foods, eating less saturated fat.Most people eat a lot of sugar. Sugary foods and drinks, including alcoholic beverages, often high in energy (measured in kilojoules or calories), and can contribute to the increase Wazzn.kma can cause tooth decay, especially when taken between meals. You reduce the sugar-sweetened soft drinks, cakes, biscuits and sweets, which contain sugars added: This is a type of sugar that we should underestimate the eating instead of sugars that occur naturally in foods such as fruit and milk. Food labels can help: you use to make sure the food content of sugar. If the label says that the food contains more than 22.5 grams of sugar per 100 g, it has a high proportion of sugar. To learn more you can visit the sugars and understand food labels.
Eat less salt
Even if you do not add salt to your food, they over-eat. About three-quarters of the salt we eat is already in the food that we have purchased, such as breakfast cereals, soups, breads and sauces. Can result in too much salt intake to high blood pressure. Among people who suffer from high blood pressure, more heart disease or strokes opportunity. Use food plastered to help you reduce the amount of salt you eat. The ratio of 1.5 g of salt and older in each 100 g Manaltaam high percentage of salt. Adults and children over 11 years old eat no more than 6 grams of salt a day. And young children should eat less. To learn more you visit the salt: the facts.
Be active and maintain a healthy weight
A healthy and balanced diet plays a key role in maintaining a healthy weight, and is an important part of good health in general. Can overweight or obese can lead to medical conditions such as type 2 diabetes mellitus, certain types of cancer, heart disease and strokes. As can be lack of weight also affects your health. Check whether the healthy weight through the use of a calculator healthy weight. Most adults find they need to lose weight, and reduce the intake of calories to reach a healthy weight. If you're trying to lose weight, you'll need less food intake and be more active. Will help you follow a healthy and balanced diet: Try to reduce the foods that contain a high proportion of fat and sugar, and eating plenty of fruit and vegetables. Do not forget that alcohol is also rich in calories, so eat what Reducing alcohol can help you control your weight as well. If you suffer from a lack of weight, see underweight adults. If you are worried about your weight, ask your doctor or dietitian for advice.
Can be as physical activity that helps you not to gain weight they lost again or to maintain weight Asaha.alnchat does not mean spend hours at the gym: You can find ways to introduce more activity into your daily life. For example, try to get off the bus at the previous station for your home during your return to work, and the completion of the road walk. May help physical activity to reduce the risk of heart disease and strokes and diabetes type 2. disease for more ideas, see Aalnchat on your style. After you have an activity, do not reward yourself eating food high energy. If you feel hungry after you do this activity, you should choose foods or drinks a few calories, but make you feel full.
Do not leave yourself thirst
We need to drink about 1.2 liters of fluid every day to prevent dehydration. In addition to the liquids that we get from the food we eat. Can all non-alcoholic beverages calculated, but water, milk and fruit juices are the most healthy. Try to avoid soft drinks and sugary soft drinks, which contain a high amount of added sugars and can contain a high amount of calories and are also bad for teeth. When the weather is hot, or when we are actively, we may need to drink more than that amount. Can learn more in the beverage.
Do not neglect breakfast
Some people neglect breakfast because they think it helps them to lose weight. In fact, research has shown that eating breakfast can help control weight. The meal healthy breakfast is an important part of a balanced diet, and offers some of the vitamins and minerals we need for good health. The full breakfast cereals, fruit with chopped meal delicious and nutritious breakfast.
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