With the right health tips, you can have a balanced diet that will give you all the vitamins and minerals your body needs. Learn 8 quick health tips from a top nutritionist.
Eat a balanced diet with health tips
Eating a healthy, balanced diet is an important part of maintaining good health, and it can help you feel your best. It does not have to be hard either. They key to a healthy diet is eating the right amount of calories for how active you are, so you balance the energy you consume with the energy you use; and eating a wide range of foods to make sure that you are getting a balanced diet and your body receives all the nutrients it needs. Here are eight practical health tips for men and women that cover the basics of healthy eating, and help you make healthier choices.
Base Your Meals on Starchy Foods
Starchy foods need to make up around a third of the foods you eat. Starchy foods like pasta, cereals, potatoes, bread, pasta and rice. Pick wholegrain varieties whenever you can; they contain more fiber which should help you feel full. Many of us need to eat more starchy foods. Try to include at least one with every main meal. Some people think that starchy foods are fattening; however, gram for gram, the carbohydrate they contain gives fewer than half the calories of fat.
Eat Lots of Fruits and Vegetables
It is recommended that we eat at least five portions of different kinds of fruits and vegetables a day. It would be easier than it sounds. One glass of unsweetened 100 percent fruit juice can count as one portion, and vegetables cooked into dishes also count. Consider chopping a banana over your breakfast cereal, or swapping your usual mid-morning snack for a piece of fresh fruit.
Eat More Fish
Fish is a great source of protein, containing many vitamins and minerals. Aim to consume at least two servings of fish in a week, including at least a portion of oily fish. Oily fish has omega-3 fats that can help prevent heart disease. You can take your pick from fresh, canned and frozen. However, remember that smoked and canned fish can be high in salt. Oily fish include mackerel, salmon, herring, trout, sardines and fresh tuna. Non-oily fish include plaice, cod, coley, skate and tinned tuna. If you regularly eat a lot of fish, try to pick as wide a variety as possible.
Cut Down on Saturated Fat and Sugar
We need fat in our diet, but it is important to pay attention to the type and amount of fat you are eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood that increases your risk of developing heart disease. Saturated fat is found in many foods, like cakes, hard cheese, sausages, biscuits, pies, butter and lard. Cut down on your saturated fat intake, and pick foods that contain unsaturated fats instead, like vegetable oils, oily fish and avocados. For a healthier choice, use a small amount of vegetable oil or reduced-fat spread instead of butter, ghee or lard.
Eat Less Salt
Even when you do not add salt to your food, you might still be eating too much. About three-quarters of the salt we consume is already in the food we buy, like soups, breakfast cereals, sauces and breads. Consuming too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Use food labels to help you cut down. Over 1.5 grams of salt per 100 grams means the food is high in salt. Adults and children over 11 should eat no more than 6 grams of salt a day. Younger children should eat less.
Be Active and Have a Healthy Weight
Eating a healthy-balanced diet plays an important role in maintaining a healthy weight, an important part of overall good health. Being obese or overweight can lead to health conditions like heart disease, stroke, type 2 diabetes and certain cancers. Being underweight can also affect your health. Many adults need to lose weight, and need to eat fewer calories to do this. If you are trying to lose weight, aim to consume less and be more active. A healthy, balanced diet will help.
Do Not Get Thirsty
You need to drink about 1.6 to 2 liters of fluid every day to prevent dehydration. This is in addition to the fluid you get from the food you eat. Non-alcoholic drinks count, but lower-fat milk and water are healthier choices. Try to avoid fizzy drinks and sugary foods that are high in added calories and sugar, and are also bad for the teeth. Even unsweetened fruit juice is sugary, so try to limit the amount of you drink to no more than one glass of fruit juice every day.
Do Not Skip Breakfast
Some people skip breakfast, thinking that this will help them lose weight. In fact, research has shown that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and gives some of essential nutrients you need for good health. A lower-sugar, whole grain cereal with fruit sliced over the top is a tasty and nutritious breakfast.
These quick health tips should help you eat properly, for a healthier you. Keep in mind these tips, and work on incorporating a tip or two at a time, and you should see a huge difference in no time. Eat the right foods, in the right amount and frequency. Talk to your doctor for more daily health tips.