Practical Tips For Healthy Eating
An effective, healthy management program promotes the consumption of a healthy, well-balanced meal. It involves eating the right quantity of calories depending on how active you are. This helps a greatly in ensuring a healthy balance between the energy consumed and energy used. An average person requires 2,500gms of calories daily, while an average woman requires 2,000 calories daily. Therefore, if you end up eating or drinking too much, you are more likely to put on extra weight. On the contrary, if you eat and drink little, you will lose weight. Furthermore, it is advisable to eat a variety of foods to receive a balanced diet and all the necessary nutrients. The practical tips for healthy eating include:
1. Starchy foods
Starch should account for about a third of your diet. Standard starchy foods include cereals, pasta, potatoes, bread, and rice. Dietitians often recommend taking whole grain varieties or vegetables for the skin. This is because they contain extra fiber and are filling. It is advisable to consume more starch, by eating at least one starchy item with every main meal. There is the false misconception that starchy meals are fattening. However, gram for gram has less than half the fat calories.
2. Fruits and vegetables
It is highly recommended to eat at least five portions of different fruits and vegetables every day. A glass of 100% unsweetened fruit juice accounts for one portion. Cooked vegetables in dishes also count. Therefore, chopping a banana over your cereals or swapping your mid-morning snack for fruit can prove beneficial.
Fish is a rich source of proteins, as well as vitamins and minerals. At least two portions of fish are recommended every week, including a portion of oily fish, which has high omega three fats. Omega 3 fats are particularly useful in preventing heart disease. People can choose from canned, frozen or fresh fish, although smoked and canned fish may contain high salt levels. Oily fish includes mackerel, trout, salmon, fresh tuna, herring, pilchards, and sardines, while non-oily fish includes coley, plaice, haddock, hake, skate, tinned tuna, and cod. It is advisable to eat a variety of fish.
4. Reduce saturated fats
Fat is an essential ingredient in our diet. However, it is desirable to pay close attention to the type and amounts of fat. The main types of fat include saturated fats and unsaturated fats. Consumption of excess saturated fat is likely to result in increased levels of cholesterol, which increase the risk of heart problems. Saturated fats can be found in lots of food, such as cakes, hard cheese, cream, sausages, biscuits, pies, lard, and butter. Therefore, unsaturated fats like oily fish, avocados, and vegetable oils offer a better alterna