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, it can make you faster to be healthy. Some people think that carbohydrates can be fattening, but the number of calories from carbohydrates is less than calories from fat. Watch the amount of fat you add when cooking or serving food because that is what increases the calorie content – for example, oil in chips, butter in bread, and cream sauce in pasta.
2. Eat lots of fruits and vegetables
It is recommended that you eat at least 5 servings of a variety of fruits and vegetables each 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.
Fish that are high in omega-3:
Fish that don’t contain omega-3s:
You can choose fresh, frozen and canned fish, but remember that canned and smoked fish can be high in salt. Most people should eat more fish, but there are recommended limits for some types of fish.
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.
Saturated fat is found in many foods, such as:
– fatty cuts of meat
Try to reduce your saturated fat intake and choose foods that contain unsaturated fats, such as vegetable oils, fish and avocados. For a healthier option, use vegetable or olive oil instead of using butter and lard. When you eat meat, choose lean cuts or remove the fat parts. All types of fat are high in calories, so they should only be consumed in small portions.
Regular consumption of high-sugar foods and drinks increases the risk of obesity and tooth decay. Sugary foods and drinks are high in calories and if consumed too often can contribute to weight gain. They can also cause tooth decay.
Free sugar is sugar that is added to foods or beverages or found naturally in honey, syrups, fruit juices or smoothies. This is the type of sugar you should cut back on, as opposed to the sugar found in fruit and milk. Many packaged foods and drinks contain very high levels of free sugar.
Free sugar is found in many foods, such as:
– sweet fizzy drinks
– sweet breakfast cereal
– cake and pudding
– candy and chocolate
– alcoholic beverages
Food labels can help. Read it to check how much sugar is in the food. Sugar content of more than 22.5 g per 100 g means the food is high in sugar, while a sugar content of 5 g per 100 g means it contains low sugar.
Also read: Benefit of Fasting
5. Eat less salt: no more than 6g a day for adults
Eating too much salt can increase your blood pressure. People with high blood pressure are more likely to have heart disease or have a stroke. Even if you don’t add salt to your diet, you may still be eating too much. About three-quarters of the salt you eat is already in your food when you buy it, such as cereals, soups, breads, and sauces. Therefore the fifth healthy eating tips, use food labels to help you reduce salt consumption. More than 1.5 g of salt per 100 g means the food contains a lot of salt. Adults and children 11 years and older should eat no more than 6g of salt (about a teaspoon) a day. Younger children should consume less salt.