Nowadays there are many ready-to-eat foods, indeed ready-to-eat foods
really help us in a hurry. However, if consumed too often it is certainly not
very healthy for our body. For that I will give tips for eating healthy foods
as follows.
1. Base your food on high-fiber carbohydrates.
Starch carbohydrates must make more than one third of the food you eat.
They include potatoes, bread, rice, pasta and cereal. Choose higher fiber or
wheat varieties, such as whole wheat pasta, brown rice or potatoes with the
skin. They contain more fiber than white or fine starch carbohydrates and can
help you feel full longer. Try to include at least 1 starchy meal in each main
meal. Some people think starchy foods are fattening, but grams for the gram of
carbohydrate they contain provide less than half the fat calories. Keep an eye
on the fat you add when you cook or serve this type of food because that's what
increases the calorie content - for example, oil on chips, butter on bread and
cream sauce on pasta.
2. Eat lots of fruit and vegetables
It is recommended that you eat at least 5 servings of variations of fruit
and vegetables every day. They can be fresh, frozen, canned, dried or juiced. A
glass of 150 ml of fruit juice, vegetable juice or smoothie is also counted as
one serving, but limit the amount you have to not more than 1 glass a day
because this drink is sweet and can damage your teeth.
3. Eat more fish, including one serving of oily fish
Fish is a good source of protein and contains lots of vitamins and
minerals. Try to eat at least 2 servings of fish a week, including at least 1
portion of oily fish.
4. Reduce saturated fat and sugar
Saturated fat
You need fat in your diet, but it's important to pay attention to the amount
and type of fat you eat. There are 2 main types of fat: saturated and
unsaturated. Too much saturated fat can increase the amount of cholesterol in
the blood, which increases the risk of heart disease. For healthier choices,
use a little vegetable oil or olive oil, or spread fat without fat as a substitute
for butter, lard, or ghee. When you eat meat, choose the nonfat slices and cut
the visible fat. All types of fat are high in energy, so they can only be eaten
in small quantities.
Sugar
Eating high-sugar foods and drinks regularly increases the risk of
obesity and tooth decay. Sweets and drinks are often high-energy (measured in
kilojoules or calories), and if consumed too often can contribute to weight
gain. They can also cause tooth decay, especially if eaten between meals.
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 develop heart disease or have a stroke.
6. be active and be healthy
In addition to eating healthy, regular exercise can help reduce your risk
of getting a serious health condition. This is also important for your overall
health and well-being.
7. Don't thirst
You need to drink plenty of fluids to stop you from becoming dehydrated.
The government recommends drinking 6 to 8 glasses every day. This is the extra
fluid you get from the food you eat. All non-alcoholic drinks are counted, but
water, low-fat milk, and low-sugar drinks, including tea and coffee, are
healthier choices. Try to avoid sodas and sugars, because they are high in
calories. They are also bad for your teeth. Fruit juices and unsweetened smoothies
are high in sugar free. The total combination of your drinks from fruit juices,
vegetable juices and smoothies should not be more than 150ml a day, which is a
small glass. Remember to drink more fluids during hot weather or when
exercising.
8. Don't skip breakfast
Some people skip breakfast because they think it will help them lose
weight. But a healthy breakfast that is rich in fiber and low in fat, sugar and
salt can form part of a balanced diet, and can help you get the nutrients you
need for good health. Low-sugar cereals of whole wheat with semi-skim milk and
fruit sliced on top are delicious and healthy breakfasts.
May be useful J
Picture: Google
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