10 tips for healthy eating
Your food choices each day affect your health- how you feel today, tomorrow and in the future.
Tips for healthy eating:
- Eat a variety of foods!
- Base our diet on foods rich in carbohydrates
- Eat plenty of fruits and vegetables
- Keep an optimal weight for health and wellness
- Eat reasonable portions; reduce portions without reducing the variety
- Eat regularly!
- Drink enough!
- Let’s move!
- Start now by gradually changing our habits!
- There are no “good” or “bad” foods, eat everything!
1.Eat a variety of foods!
There are more than 40 different nutrients and they are all necessary for our health. There is no food that can make all alone. The foods offered today allow for a very varied diet, we buy fresh produce for cooking, or all-prepared meals. Balance our choice over time! If we take a high-fat lunch, make a dinner “light”. If we happen a day to eat dinner in a large serving of meat, we could perhaps choose fish the next day. Various our pleasures!
2. Let’s base our diet on foods rich in carbohydrates
Most of us do not eat enough foods such as bread, pasta, rice, cereals or potatoes. More than half of the calories should come from these foods. In addition, try to increase our fiber intake by eating more wholegrain bread and cereals.
3. Eat plenty of fruits and vegetables
Again, we do not eat enough fruits and vegetables, as they provide important protective nutrients like vitamins and fiber. We should eat at least five servings a day and trying to eat different varieties and new recipes.
4. Keep an optimal weight for health and wellness
Our optimal weight depends on many factors: gender, height, age and heredity … Being overweight increases the risk of diseases such as heart disease or cancer. Being overweight is the result of a food calorie intake exceeds the needs. These excess calories can be made by all energy nutrients – protein, fat, carbohydrate or alcohol – but fat is the most important source of energy (9 kcal / gram against four for carbohydrates and proteins).Physical activity is a good way to increase our daily energy expenditure and well-being. The message is simple: if we gain weight, we must eat less and do more exercise.
5. Eat reasonable portions, reduce portions without reducing the variety
If we take reasonable portions, it will be easier to take advantage of all the foods we love. We do not need to eliminate. For example, it is considered reasonable portions: 100g of meat, one medium-sized fruit, a cup of pasta (before cooking) and 50ml of ice cream. The all-prepared dishes can be a convenient way to control the portions we eat because they often have on their packaging the amount of calories. If we eat out, share a portion with a friend.
6. Eat regularly!
Skipping meals, especially breakfast, can lead to hunger resulting taking too large lunch. Snacking between meals can help ease hunger, provided you do not make extra meals. Do not forget to include our snacks or snacks in the calculation of our total caloric intake
7.Let us drink enough!
We need to drink at least 1.5 liters of water per day! More if it is hot or when exercising. Water and hot or cold drinks can cover our needs
As we have seen, excess calories and lack of physical activity can lead to weight gain. Physical activity helps burn those excess calories. It is also beneficial for the heart, the cardiovascular system, for health in general and promotes well-being. So many reasons that should be encourage us to daily physical activity. Use the stairs instead of the elevator (either up or down!); give us a little walk during the lunch break … No need to be athletic to stir!
9. Start now, gradually changing our habits!
It is easier to gradually change his lifestyle than to change it radically. Let the list of foods and beverages we eat for three days. Do we eat enough fruits or vegetables? To start, just try to include in our menu an extra serving of fruit or vegetables every day. Our favorite foods are they not too high in fat and they do not make us gain weight? Do not eliminate, this would depress us;rather try to eat lighter (less fat), or take smaller portions … and begin by using the stairs on our workplace.
10.Remember, it is a question of balance
There are no “good” or “bad” foods; there are only good or bad diets. Do not feel guilty of loving a particular food. Instead, eat them in moderation and choose other foods to balance and very our diet, which is vital for good health.