Healthy eating tips for healthy living:
The only means to live a healthy life is to eat the right and required quantity of calories. It also depends on how active you are so you balance the energy you consume with then energy you use. It is recommended that men have around 2,500 calories a day (10,500 kilojoules).Women should have around 2,000 calories a day (8,400 kilojoules).
1. Meals on higher fibre starchy carbohydrates:
You should include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but for gram the carbohydrate they contain provides fewer than half the calories of fat.
2. Include fish in your diet:
Fish provide proteins, vitamins and minerals. Oily fish is high in omega 3 fat and may help prevent heart disease. oil-free fish include:Haddock, Cod, Flatfish, Tuna, Pollocks, Oil-based fish: Salmon,Trout
3. Eat plenty of fruits and vegetables:
The least amount of veges and fruits to be taken in a day should be 400g. These include avocado, strawberry, apple,cucumber,tomato, banana, broccoli, pineapple, orange,peas, carrots watermelon,mango,lemon, cabbage, cauliflower, spinach, garlic, ginger, onion, lettuce, kales etc.Taking these help the body with valuable minerals and vitamins like potassium and vitamin C.This in turn can prevent heart disease, blood pressure, improve eye sight stroke, solve digestion problems and more benefits to the whole body.
4. Cut down sugar:
Many packaged foods and drinks contain surprisingly high amounts of free sugars. Free sugars are found in many foods, such as: Sugary fizzy drinks, sugary breakfast cereals, cakes and biscuits.More than 22.0g of total sugars per 100g means the food is high in sugar, while 5.0g of total sugars or less per 100g means the food is low in sugar content.
5. Eat less salt:
Use food labels to help you cut down. More than 1.5g of salt in a 100g means the food is high in salt content. Adult people and children aged 11 and over should not eat more than 6g of salt (i.e about a teaspoonful) a day. For younger children it should be even less.
6. Become Active:
Along with a healthy diet, regular Aexercise helps reduce the risk of serious illness. It is also important for your overall health and well-being.
7. Dehydration:
You need to drink plenty of fluids to prevent dehydration. Government
recommends drinking 6-8 glasses every day. This is in addition to the liquid that gets from the food you eat. Don't forget to drink plenty of fluids during hot weather and exercise.
8. Don't skip breakfast:
A healthy breakfast with high fiber and low fat,sugar and salt are part of a balanced diet to get the nutrients you need for your health.
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