Eight Tips for healthy eating

The healthy eating and a balanced diet is an important part of maintaining good health, and can help you feel better, and it should not be so difficult as well. Just follow these eight tips to start a diet.

For a healthy diet the key is to do the following:

• You eat the right amount of calories to the extent of your activity, so you can achieve a balance between the energy consumed with the energy you use. If you are taking a lot of food or drink Vanma will increase your weight. But if you take a little food and drink you lose weight. The average man needs about 2,500 calories a day (10,500 kJ). While the average woman needs 2,000 calories (8,400 kJ). Most adults dealing calories than they need, and they lower calorie intake.

• You eat a wide variety of foods to ensure a balanced diet and that your body gets all the nutrients it needs.

Start diet

These practical tips cover the basics of healthy food, and can help you make a more healthy options:

Mark your meals based on starchy foods

It should form starchy foods about a third of the foods you eat. Starchy foods include potatoes, and cereals, pasta, rice and bread. You should choose whole grain varieties (or eat potatoes with the peel), so if you can: they contain more fiber, and can make you feel full longer. Most of us should eat more starchy foods: Try adding class food starch and at least one in every major meal. Some people believe that starchy foods cause obesity, but compared to the fat they contain less than half the calories. Learn more about starchy foods.

Eat lots of fruit and vegetables

Try eating five meals, at least from a variety of types of fruit and vegetables a day. And it is easier than it sounds. Where is one cup of fruit juice, unsweetened 100% one meal, and cooked vegetables in the dishes are also calculated.

Maybe you have to cut a banana with breakfast cereal, or replaced by light meal you eat in the middle of the morning to get some dried fruit? To learn more, visit the 5 servings a day.

Eat more fish

Fish is a good source of protein and it contains many vitamins and minerals. Try to eat fish at least twice a week, including a meal and at least one of oily fish. As oily fish rich in omega-3 fats, which may help reduce heart disease.

You can choose between fresh or frozen or canned fish: but remember that canned and smoked fish can contain high levels of salt. And include fatty fish salmon, mackerel, trout, herring, fresh tuna, sardines and herring. It includes fish is fatty fish Alhadok, plaice, Collie, cod, canned tuna, apoplectic and Alhaki. Any person dealing with fish regularly should try the widest possible range selection.

Reduce intake of saturated fats and sugar

We need some fat in our diet. But it is important to pay attention to the amount and type of fat we eat. There are two main types of fat: saturated and unsaturated. It can be a large amount of saturated fats increase the amount of cholesterol in the blood, which increases the chances of heart disease. No saturated fat in many foods, such as hard cheeses, cakes, biscuits, sausage, cream, butter, lard and pancakes.

Try to reduce your intake of these foods, and choose foods that contain unsaturated fats instead of saturated fats, such as vegetable oils, oily fish and avocados. To choose healthier, you can use a small amount of vegetable oil or fat, low-fat instead of butter, fat or margarine. When you eat meat, you eat specific quotas and remove any visible fat. Learn more about it, and get tips on reducing the intake of these foods, eating less saturated fat.

Most people eat a lot of sugar. Sugary foods and drinks, including alcoholic beverages, often high in energy (measured in kilojoules or calories), and can contribute to increased Wazzn.kma can cause tooth decay, especially if it is taken up between meals. Reducing sugar-sweetened soft drinks, cakes, biscuits and sweets, which contain added sugars: This is a type of sugar that we should underestimate the eating instead of sugars that are naturally found in foods such as fruit and milk. Food labels can help: you use to make sure the foods sugar content. If the label says that the food contains more than 22.5 grams of sugar per 100 g, it contains a high percentage of sugar. To learn more you can visit the sugars and understand food labels.

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Eat less salt

Even if you do not add salt to your food, it was over-eating. About three-quarters of the salt we eat is already in the food that we purchase, such as breakfast cereals, soups, breads and sauces. It can result in too much salt intake to high blood pressure. The people who suffer from high blood pressure more for heart disease or strokes chance. Use food plastered to help cut the amount of salt you eat. The proportion of 1.5 g of salt and above per 100 g Manaltaam high percentage of salt. Adults and children over 11 years old eat no more than 6 grams of salt a day. And young children should eat less. To learn more you visit the salt: the facts.

Be active and maintain a healthy weight

A healthy and balanced diet plays an essential role in maintaining a healthy weight, and is an important part of

good health in general. Can overweight or obese can  lead to medical