eat a variety of foods
Base your diet on foods high in carbohydrates.
Replace saturated fat with unsaturated
Enjoy plenty of fruits and vegetables
Reduce salt and sugar intake
Eat regularly and control the amount.
drink enough water
maintaining a healthy weight
Get used to it!
Get started! And this is gradually changing.
1. Eat a variety of foods
More than 40 different nutrients are needed to stay healthy, and no single food can provide them all. It’s not about diets, but about choosing a balanced diet that changes over time!
A hearty dinner can be followed by a low-fat dinner.
Should you choose fish the next day after eating a lot of meat for dinner?
2. Make a diet by eating lots of high carb foods.
About half of the calories in our diet come from carbohydrate-rich foods such as grains, rice, pasta, potatoes and bread. It is recommended to add at least one to each meal. Whole grains, such as whole grain breads, pasta, and muesli, increase fiber intake.
3. Replace saturated fat with unsaturated
Fats are essential for the health and normal functioning of the body. However, too much can have a negative effect on weight and heart health. Different types of fat have different effects on your health, and some of the following tips can help you find the right balance.
Consumption of whole and saturated fats (often derived from animal foods) should be limited and whole trans fats should be avoided. Reading the label will help you identify the source.
Eating fish 2-3 times a week, eating at least 1 serving of oily fish, will help achieve a healthy intake of trans fats.
When cooking, instead of frying, boil or bake in the oven, remove fatty parts of the meat and use vegetable oil.
4. Enjoy plenty of fruits and vegetables
Fruits and vegetables are one of the most important foods that provide enough vitamins, minerals and fiber.For example, a good glass of fresh fruit juice for breakfast, a slice of apple and watermelon for a snack and other vegetables at every meal.
5. Reduce salt and sugar intake
Consuming large amounts of salt can increase the risk of high blood pressure and cardiovascular disease.
When shopping, you can choose foods that are low in sodium.
When cooking, salt can be replaced with spices that add a variety of flavors and tastes.
It is useful not to salt the table while eating, or at least not to salt it to taste.
Sugar provides sweetness and an attractive aroma, but sweet foods and drinks are high in energy and are best enjoyed in moderation as a casual snack. Instead, you can use fruit to sweeten food and drinks.
6. Eat regularly, adjust portion size
Moderate consumption of a variety of foods is the best way to eat healthy.
Skipping food, especially breakfast, can lead to uncontrollable hunger, which will lead to overeating. Snacks between meals can help control hunger, but snacks should not replace good food. For a snack, you can choose yogurt, some fresh or dried fruits or vegetables (such as carrot sticks), as well as unsalted nuts or cheese bread.
If we pay attention to portion sizes, we can eat all, but not all, of the foods we enjoy without consuming too many calories.
If you cook in moderation, you will not be able to overeat.
Suitable portion sizes: 100g meat; A medium-sized fruit half a cup of raw pasta.
Using smaller plates helps to get smaller portions.
Foods that are full of calories can help control portions.
If you eat outside, you can share it with friends.
7. Drink plenty of water
It increases when it is very hot or when he is physically active. Of course water is the best source, you can use tap water or mineral water, sparkling or non-sparkling, pure or flavored. Fruit juices, tea, soft drinks, milk and other beverages can be ordered from time to time.
8. Maintain a healthy weight
The right weight for each of us depends on factors such as gender, height, age and genetics.
Excess body fat comes from more food than we need. The extra calories can come from any high-calorie nutrients such as protein, fats, carbohydrates, or alcohol, but fats are the most concentrated source of energy. Physical activity consumes energy and improves your mood. The message is very simple. With weight gain, you need to eat less food and be more active!
9. Move, train!
Physical activity is important for people of all weights and all health conditions. It helps us burn extra calories, stimulates the cardiovascular system, maintains or increases muscle mass, aids focus and improves overall health. You don’t have to be the best athlete to jump! 150 minutes of moderate exercise per week is recommended and can be part of your daily routine. all of us :
Use a ladder instead of an elevator.
Take a walk at lunchtime (and stretch between them in our office)
10. Get started! and gradually change.
Incremental changes in our lifestyle are easier to maintain than major changes right away. For three days we recorded the food and drink we consumed during the day and the amount of exercise. It is not difficult to see where you can improve.
Did you skip breakfast? A bowl of muesli, a piece of bread, or a piece of fruit can help us gently introduce it into our daily lives.
Not enough fruits and vegetables? First of all, we can enter another currency on the day.
Favorite food that contains a lot of fat? Getting rid of it suddenly can give us an answer and take us back to old habits. Instead, we choose the low-fat kind so we can eat more often and in smaller portions.
11. Don’t miss breakfast
However, a healthy breakfast rich in fiber and low in fat, sugar and salt can be part of a balanced diet and help you get the nutrients you need.
Low-sugar whole-grain products, skimmed milk, and cut-up fruits make for a delicious and healthy breakfast.
The Eat well Guide will help you find the right balance in the five major food groups. Your guide will show you how much food to bring from each food group.