We often hear or read the phrase "healthy and balanced diet". How do we achieve it in our daily system?
    We must first know that we have to eat in quantities that provide us with energy and nutrients for our bodies to continue working. It is estimated that the average daily need of women to about 2000 calories, the average men need about 2500 calories a day, and of course depends on the value of what we need to A range of factors including: age, sex, and the amount of activity we practice.
    Doubtless, eating more calories regularly and exceeding your body needs will over time lead to weight gain and can lead to obesity. More than 50% of UK adults suffer from overweight or obesity, which means that most of us eat Too many calories out of his daily need.
    To help us eat a healthy and balanced diet, public health in Britain has set eight golden rules for eating well. These rules are:

    1 - the adoption of your meals on starchy carbohydrates

    Starchy carbohydrates include potatoes, bread, pasta, rice and barley, preferably whole grains (such as boiled cereal with water or milk) with the least possible addition to fat, salt and sugar. Starchy foods contain less than half the calories per fat per gram.

    2 - Eat lots of fruits and vegetables

    Eat at least five servings of fruits and vegetables daily. They contain a variety of vitamins and minerals.
    Fruits may be eaten fresh, frozen, canned, dried, or in the form of unsweetened juices. In the case of juices, the quantity should not exceed 150 milliliters per day. The total weight of dried fruits should not exceed 30 grams, Daily to be eaten with the meal.
    Of course, you can add a lot of vegetables to the home-made tomato sauce, or add carrots and zucchini to the Bolognese sauce, a meat-based Italian sauce served with pasta.

    3. Eat more fish and share oily fish

    Your goal is to eat two pieces of fish permanently during the week, including a portion of oily fish (about 140 grams of cooked fish).
    Oily fish, such as salmon, sardines, mackerel and trout, are a natural source of vitamin D for bone health. Oily fish is our main source of omega-3, which is important for heart health.
    Fresh, frozen, smoked and canned fish can be selected, but remember that smoked and canned fish contain high salt levels, so check for food labels and choose the items that contain the least amount of salt.

    4 - reduce the intake of saturated fats and sugars

    Saturated fat, which is found in butter, fat, chocolates, cheese and meat-cut fat, is replaced by unsaturated fats found in vegetable oils, nuts, seeds, oily fish and avocados. The latter help lower cholesterol levels.
    Eating too much sugar, especially between meals, can increase the risk of tooth decay, not to mention more calories, so you should reduce sugary foods and beverages such as breakfast cereals that contain high sugar, cookies, biscuits and sugary drinks , And we can replace the previous fruit with yogurt, they offer us the amount of 5 servings per day.
    We also point out the need to read food labels to help us choose the foods that contain the least amount of saturated fat and sugars.

    5. Eat the least amount of salt

    Adults should not eat more than 6 grams of salt per day. Children should eat less. Salt intake is associated with a high risk of high blood pressure, which may put us at risk of stroke or heart disease. Significantly.
    Most of the salt we eat is from processed foods and not from added salt during cooking or on the table, so we must always check the amount of salt on the food labels. When comparing foods, the salty food has a content of more than 1.5 grams 100 grams, and food is low in salt when it contains 0.3 grams or less per 100 grams.
    When making your meals, try adding herbs, spices, citrus juices (lemon and lemon juice), or vinegar that gives a delicious flavor to the food and reduces salt use.

    6 - doing activity and gaining healthy weight

    Experts recommend 150 minutes of moderate activity, 75 minutes of intense physical activity for adults (19-64 years), and muscle training on strength exercises at least two days a week.
    Moderate activities can include hiking or hiking; extreme masturbation activities include swimming and running, and muscle training on strength training involves lifting weights or carrying heavy boxes and goods from grocery stores.
    Over 60% of adults in the UK are overweight or obese, making them at risk of type 2 diabetes, heart disease and some cancers. Physical activity can reduce these diseases and help us maintain a healthy weight.

    7. Avoid thirst

    Keep in mind 6-8 glasses a day; water is the best choice for you without any additional calories for your daily consumption.
    Other good choices include unsweetened tea and coffee, sugar-free drinks and low-fat milk. Unsweetened fruit juices can also be consumed, but remember to be limited to only 150 milliliters per day. Drinking alcohol is never reliable. It makes you urinate frequently, not to mention its other health effects.

    8. Do not avoid breakfast

    Healthy breakfast can provide us with fiber, calories, vitamins and minerals that are important for health. So you should choose whole grains, porridge or brown flour to get a healthy start on your day. You can substitute sugary breakfast cereals with regular cereals like regular porridge, Whole grains or nuts [a combination of oats, nuts and fruits].
    Tamer
    writer and blogger, founder of Mostkbl.com .

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