If you are looking for some tips for a good diet, you should not forget some important things.
Within our health tips , a healthy diet is really important, it should include a large amount of nutritiousfood for our body.
Foods such as pasta, bread, lean meats, fruits, fish, vegetables and others, including vitamins and minerals.
Breakfast is a very important part of our healthy diet as it increases productivity.
A good balance between exercise and ingesting food is essential to maintaining good body weight.
The most common error in diets lies in the imbalance between calorie intake and energy consumption.
Follow some tips for a good diet and start taking care of yourself today.
Through a proper diet can be in shape and prevent chronic pathological disorders, such as diabetes, hypertension and obesity.
Tips for good daily nutrition
Before starting the tips for a healthy diet , stay away from salt and fats, you need a good balance and a varied diet to maintain a healthy body weight.
Healthy Eating Habits
We must include a variety of foods:
- Bread and whole grains, legumes, fruits, vegetables.
- Foods low in salt and use this in moderation.
- Food low in added sugars.
- Low-fat milk and dairy products.
It is also important to drink an adequate amount of water.
Tips for good nutrition
A good balance between exercise and food intake is important because it helps maintain muscle strength and a healthy body weight.
With some simple tips for a good diet you will get almost immediate and long lasting results.
At least 30 minutes or more moderate physical activity time, such as walking or jogging, is recommended daily in addition to good nutrition.
Keep fat at bay
To avoid gaining weight , the diet in adults should be low in fat, especially saturated fats.
Saturated fat, which is the main fat in animal products, fried foods, chocolate, cakes and cookies, is deposited more easily as fatty tissue than unsaturated fat.
Saturated fats can also be converted to cholesterol and cause blood cholesterol levels to rise. Dietary fat helps with the absorption of fat-soluble vitamins (A, D, E and K).
Small amounts of polyunsaturated and monounsaturated fats can have some health benefits when they are part of a healthy diet.
- Monounsaturated fats
- Polyunsaturated fats
They are found in nuts, olive oil and avocado, and can help reduce the type of bad cholesterol (low-density lipoprotein or LDL).
- The polyunsaturated omega-3 fatty acids
They are generally considered to lower blood cholesterol levels.
They are found in fish, nuts and seeds, have an anti-blood clotting effect, to reduce the risk of heart disease and possibly lower blood pressure.
Eat and drink less KC rich foods
The total amount of (kc) energy-rich foods you eat can be as important as the total amount of fat in your diet.
To reduce the energy density of the diet, it is necessary to increase the amount of food of plant origin, such as breads and whole grains, fruits and vegetables that you eat.
This will provide essential nutrients, help to make you feel "full" and also reduces the amount of fat in your diet.
High energy drinks such as sports drinks, spirits, soft drinks, fruit juices, energy drinks should also be limited.
It is important to eat foods that contain minerals like iron and calcium in particular:
Calcium: is important for bone health, especially for children, women and girls.
Iron: carries oxygen throughout the body and is especially important for women, girls, vegetarians and athletes to reduce the risk of anemia.
Drink alcohol in moderation
Alcohol should be consumed in moderation. Men should drink less than two standard drinks per day and women less than one standard drink per day.
A standard drink is 375 ml of medium strength beer, 100 ml of wine or 30 ml of liqueurs. Alcohol should not be given to children and is not recommended for pregnant or lactating women.
Healthy diets for babies and children
There are guidelines to help encourage a healthy diet for your baby or child, including:
- Babies: Breastfeeding is encouraged only for the first year of life. In most cases, breastfeeding should be the only source of food in the first six months. If you use the formula, be careful not to overfeed your baby.
- Sugar: Children should eat only a small amount of foods that contain sugar and avoid foods with added sugar, such as candies, fruit drinks and soda.
- Low-fat diets: Not suitable for infants and young children under two years of age. A low-fat diet, especially saturated fats, can be considered for older children.
- Drinks: babies and children should be encouraged to choose water as their preferred beverage.
Do not skip breakfast
Children who do not eat breakfast tend to have poorer nutrition. Their diets contain less:
- calcium
- iron
- Dietary fiber
- Vitamins such as riboflavin and niacin.
Skipping breakfast becomes more common as children grow older. Some schools have introduced breakfast programs because they were concerned about children who do not eat breakfast.
Children usually perform better at school when they eat breakfast. Also when we have a healthy breakfast. You are more likely to be productive at work.
Tips for Healthy Breakfasts
Some easy to prepare, healthy breakfast ideas include:
- Fresh fruits with whole grain breakfast cereals and low fat milk. A little margarine ( polyunsaturated or monounsaturated )
- Toast with cheese and tomato. Low or high fat milk
- Oat flakes made with instant oatmeal. Add raisins and low-fat milk. Orange juice
- Baked beans on a toast. Orange juice
- Fruit or yogurt with fruit.
Things to remember
- A wide variety of foods is important for good health.
- Calcium and iron are important nutrients in our diet.
- Babies and young children should not have a low-fat diet.
- Encourage babies and children to choose water as their favorite beverage.
- Children will have better nutrition and will do better in school if they eat breakfast.
- Do physical activity.