by THE the secrets of healthy eating reveal the doctors of the National Health System (NHS) of Great Britain, who state as a basic rule that the the amount of food we eat daily should be related to the energy we expend.
“If you eat or drink more than your body needs, you will gain weight because the energy you don’t use is stored as fat. If you eat and drink too little, you will lose weight“, hasten to specify the experts.
You should also, they note, eat one wide range of foods to ensure that you have a balanced diet and that your body receives all nutrients this is necessary.
As a general rule, they recommend the men consume about 2,500 calories per day, while the women 2,000 calories.
In addition, our meals should be based on starchy carbs with lots of fiber.
In particular, starchy foods should represent just over a third of the foods we eat every day.
In this group of foods are included potatoes, bread, rice, pasta and cereals and it is better to choose the varieties of food that contain it more fiber or whole grains, such as whole grain pasta and brown rice.
Indeed, when a food contains more fiber than white or refined starchy foods, it can help us feel full longer.
Therefore, try to include at least one starch in each main meal.
Some people think starchy foods are fattening, but gram for gram of carbohydrate they contain, they provide less than half the fat calories of carbohydrate foods.
Be careful of the fat (oil or butter) you add when cooking or serving these types of foods, as they increase the calorie content of the food.
Include plenty of fruits and vegetables in your diet
Doctors recommend consuming at least 5 servings of a variety of fruits and vegetables each day. They can be fresh, frozen, canned or dried.
A serving of fresh, canned or frozen fruits and vegetables is defined as 80g.
A portion of dried fruit (to be kept at mealtimes) is 30g.
A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 serving, but limit the amount to no more than 1 glass per day.
Add more fish to your diet
Fish is a good source of protein and contains many vitamins and minerals.
Try to eat at least 2 servings of fish per weekincluding at least 1 serving of oily fish.
Oily fish are rich in omega-3 fatty acids, which may help prevent heart disease.
Oily fish are:
- salmon
- trout
- herring
- sardines
- mackerel
- Fat-free fish are:
- Cod
- language and
- tuna
You can choose from fresh, frozen and canned fish, but remember that canned and smoked fish can be high in salt.
Reduce saturated fat and sugar
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 blood cholesterolwhich increases the risk of occurrence cardiovascular illnesses.
On average, men should consume no more than 30 grams of saturated fat per day on their plate, and women should consume no more than 20 grams of saturated fat per day.
Children under 11 should consume less saturated fat than adults, but a low-fat diet is not suitable for children under 5.
Saturated fats are found in many foods, including:
- fatty pieces of meat
- sausages
- butter
- cheeses
- creams
- cake
- cookies
- pies
Try to eat less saturated fat and choose foods that contain unsaturated fat, such as vegetable oils and spreads, fatty fish and avocados, doctors say.
For a healthier option, use a small amount of vegetable oil or olive oil or light spread instead of butter.
When eating meat, choose lean cuts and trim visible fat.
All types of fat are energy-dense, so they should only be eaten in small amounts.
Consuming a limited amount of sugar
Regular consumption of foods and beverages high in sugar increases the risk of obesity and tooth decay.
Sugary foods and drinks are often high in energy and, if eaten too often, can contribute to weight gain.
They can also cause tooth decay, especially if eaten between meals.
Free sugars are all sugars added to foods or beverages, or found naturally in honey, fruit syrups and juices, and sugar-free smoothies.
This is the type of sugar you should reduce, rather than the sugar found in fruit and milk.
Many packaged foods and drinks contain surprisingly high amounts of free sugars.
Free sugars are found in many foods, including:
- Sugary drinks
- breakfast cereals with sugar
- cake
- cookies
- pastries
- sweets and chocolate
- alcoholic drink
THE food labels they can help. Use them to check the amount of sugar in foods.
More than 22.5 grams of total sugars per 100 grams means the food is high in sugar, while 5 grams of total sugars or less per 100 grams means the food is low in sugar.
Eat less salt
Eating too much salt can increase blood pressure.
People with high blood pressure are more likely to develop heart disease or stroke.
Even if you don’t add salt to your food, you may be eating too much.
In regards to three quarters of the salt you eat is already in the food when you buy itsuch as breakfast cereals, soups, breads and sauces.
Use them also in this case food labels to help you reduce.
More than 1.5g of salt per 100g means the food is high in salt.
Adults and children aged 11 and over should consume no more than 6 grams of salt (about one teaspoon) per day. Young children should have even less.
Become even more active
In addition to a healthy diet, regular exercise can help reduce your risk of developing serious health problems.
Being overweight or obese can lead to conditions such as type 2 diabetes, certain cancers, heart disease and stroke.
Most adults can lose weight simply by eating fewer calories.
If you’re trying to lose weight, try eating less and being more active.
Hydration from within
Duty drink plenty of fluids to avoid dehydration. Doctors recommend drinking 6 to 8 glasses of water a day.
This is in addition to the fluids you get from the food you eat.
All soft drink do matter, but water, low-fat milk and low-sugar drinks, including tea and coffee, are healthier choices.
try avoid sugary soft drinks and lots of carbonated drinksbecause they are high in calories.
Even fruit juices and sugar-free smoothies are high in free sugar.
Your total consumption of fruit juices, vegetable juices and smoothies should not exceed 150 ml per day, or a small glass. Remember to drink more fluids in the heat or during exercise.
Don’t skip breakfast
Some people skip breakfast because they think it will help them lose weight.
But a healthy breakfast high in fiber and low in fat, sugar and salt can be part of a balanced diet and can help you get the nutrients you need to stay healthy.
A low-sugar whole-grain cereal with semi-skimmed milk and sliced fruit on top is a delicious and healthier breakfast.
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