These 7 practical tips cover the basics of a healthy diet and help you make healthier food choices in the future.
The secret to a healthy diet is to eat the right amount of calories according to your daily activity. If you eat or drink more calories during the day than your body needs, you will gain weight because your body will store unused calories into fat. However, less will lose weight.
You also need to make sure that your diet is as balanced and varied as possible so that your body gets all the nutrients it needs. The daily caloric intake for men is about 2500kcal, for women 2000kcal.
1. Eat the most fiber-rich carbohydrates first, preferring whole grain versions.
These should make up a third of your diet and could be peeled potatoes, buckwheat, brown rice, whole grain pasta or low sugar muesli. Whole grain products contain more fiber to keep your stomach full longer. When cooking, be sure to pay attention and, if possible, use a minimum of oil, cream or butter. These are all very high calorie foods.
2. Eat lots of fruits and vegetables!
It is recommended to eat a minimum of 5 servings, or about 400g of fruits and vegetables a day. Suitable for fresh, frozen and canned fruits. Add the banana to your morning porridge or mix the peas and carrot pieces with the rice. There are many choices!
3. Don’t be afraid to eat fish!
Fish meat is high in protein and contains many different vitamins and minerals. It is worth eating at least two meals a week, one of which could contain fatty fish due to its omega-3 content. Fatty fish are salmon, trout, herring or sardines. It is recommended to eat fresh fish, as canned or smoked fish is high in salt.
4. Consume less saturated fats and sugar
There are two types of fats. Saturated and unsaturated. Eating too much saturated fat raises blood cholesterol levels, which increases the risk of heart disease. Saturated fats are found in lard, sausages, butter, cheese, cream, cakes, cookies, cakes. Unsaturated fats are, for example, in olive oil. As fats provide a lot of energy or calories, it is worth consuming small amounts.
Regular consumption of high-sugar foods and beverages increases the risk of obesity and tooth decay. As there are different types of sugars, it is especially worth considering the sugars added to foods and, if possible, reducing their consumption. Added sugars can be found in sweet soft drinks, breakfast cereals, cakes, cookies, pastries, chocolate and alcoholic beverages such as cider. If a food contains 22.5g or more of sugar per 100g of food, it is a food with a very high sugar content, whereas a sugar content of 5g or less per 100g of food indicates that it is a low-sugar food.
5. Reduce salt intake: Adults should not consume more than 6g per day
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to have heart disease or stroke. Even if you do not add salt to the food yourself, it may happen that the purchased food already contains too much. 1.5g of salt per 100g of food means the salt content of the food is high.
6. Do something active for at least 30 minutes every day
In addition to a healthy diet, it is just as important to exercise regularly! Man is created to move. Training improves well-being, helps to lose weight, is the best medicine for diseases, reduces anxiety and brings good sleep!
7. Drink lots of water!
Drink plenty of water to prevent dehydration. It is recommended to drink 6-8 glasses a day. Avoid the consumption of sweet soft drinks, juice concentrates and alcohol and the possibility of replacing it with water. ;