He secrets of healthy eating reveal the doctors of the National Health System (NHS) of Great Britain, who establish as a basic rule that the amount of food we consume daily must be related to the energy we expend.
“If you eat or drink more than your body needs, you will gain weight because the energy you don’t use is stored as fat. If you eat and drink very little, you will lose weight.”, the experts rush to clarify.
You should also, they point out, eat one wide range of food to make sure you are eating a balanced diet and that your body is getting all nutrients that is necessary
In the general rules, they recommend the men consume about 2,500 calories per day, while the women 2,000 calories
Also, our meals should be based on Starchy carbohydrates with lots of fiber..
In particular, starchy carbohydrates should make up just over a third of the food we eat every day.
This food group includes potatoes, bread, rice, pasta and cereals and it is better to choose the varieties of foods that contain them more fiber or is whole grain, such as whole wheat pasta and brown rice.
This is because when a food contains more fiber than white or refined starchy carbohydrates, it can help us feel full longer.
Therefore, try to include at least one starchy food at each main meal.
Some people think that starchy foods are fattening, but gram for gram of carbohydrates they contain, they provide less than half the calories from fat of carbohydrate foods.
Be careful with the fats (oil or butter) that you add when cooking or serving these types of foods because they increase the caloric content of the food.
Include lots of fruits and vegetables in your diet
Doctors recommend that we consume at least 5 servings of a variety of fruits and vegetables each day. They can be fresh, frozen, canned, or dried.
A serving of fresh, canned, or frozen fruits and vegetables is defined as 80 g.
A serving of nuts (to keep in meals) is 30g.
A 150 ml glass of fruit juice, vegetable juice or smoothie also counts as 1 serving, but limit the amount to no more than 1 glass per day.
Add more fish to your diet
Fish is a good source of protein and contains many vitamins and minerals.
try to eat at least 2 servings of fish a weekincluding at least 1 serving of oily fish.
Oily fish are high in omega-3 fats, which can help prevent heart disease.
Fatty fish are:
- salmon
- trout
- herring
- sardines
- mackerel
- Non-fatty fish are:
- cod
- language and
- tuna
You can choose from fresh, frozen, and canned, but remember that canned and smoked fish can be high in salt.
Reduce consumption of saturated fat and sugar
You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you eat.
There are 2 main types of fats: saturated and unsaturated.
Too much saturated fat can increase blood cholesterolwhich increases the risk of occurrence cardiovascular diseases.
On average, men should have no more than 30 grams of saturated fat per day on their plate and women should have no more than 20 grams of saturated fat per day.
Children under 11 years of age should have less saturated fat than adults, but a low-fat diet is not appropriate for children under 5 years of age.
Saturated fat is found in many foods, including:
- fatty cuts of meat
- sausages
- butter
- cheeses
- creams
- cake
- cookies
- empanadas
Try to eat less saturated fat and choose foods that contain unsaturated fat, such as vegetable oils and spreads, fatty fish and avocados, doctors say.
For a healthier option, use one small amount of vegetable or olive oil or reduced-fat spread in place of butter.
When eating meat, choose lean cuts and trim any visible fat.
All types of fat are high in energy, so they should only be eaten in small amounts.
Consume a limited amount of sugar.
Regular consumption of foods and drinks high in sugar increases the risk of obesity and cavities.
Sugary foods and drinks are often high in energy and, if consumed too frequently, can contribute to weight gain.
They can also cause cavities, especially if eaten between meals.
Free sugars are sugars that are added to foods or beverages, or found naturally in honey, syrups and fruit juices, and sugar-free shakes.
This is the type of sugar you want to cut down on, rather than the sugar found in fruit and milk.
Many packaged foods and drinks contain surprisingly high amounts of free sugars.
Free sugars are found in many foods, including:
- Sugary drinks
- breakfast cereal with sugar
- cake
- cookies
- cakes
- candy and chocolate
- alcoholic beverage
He food labels they can help Use them to check the amount of sugar in food.
More than 22.5 grams of total sugars per 100 grams means the food is high in sugar, while 5 grams of total sugars or less per 100 grams means the food is low in sugar.
eat less salt
Eating too much salt can increase blood pressure.
People with high blood pressure are more likely to develop heart disease or stroke.
Even if you don’t add salt to your food, you may be eating too much.
About three quarters of the salt you eat is already in the food when you buy itsuch as breakfast cereals, soups, breads, and sauces.
Use them in this case too food labels to help you reduce.
More than 1.5g of salt per 100g means that the food is high in salt.
Adults and children 11 years and older should not eat more than 6 grams of salt (about a teaspoon) a day. Younger children should have even less.
Be even more active
In addition to a healthy diet, regular exercise can help reduce your risk of developing serious health conditions.
Being overweight or obese can lead to conditions such as type 2 diabetes, certain cancers, heart disease, and stroke.
Most adults can lose weight simply by eating fewer calories.
If you’re trying to lose weight, try eating less and being more active.
Hydration from the inside out
Has to drink plenty of fluids to avoid dehydration. Doctors recommend, drink 6 to 8 glasses of water every day.
This is in addition to the fluids you get from the food you eat.
All non-alcoholic beverages count, but water, low-fat milk, and low-sugar beverages, including tea and coffee, are healthier options.
Attempt avoid sugary sodas and many carbonated drinksas they are high in calories.
Even unsweetened fruit juices and smoothies are high in free sugar.
Your total drinks of fruit juices, vegetable juices, and smoothies should not exceed 150 ml per day, which is one small glass. Remember to drink more fluids during heat or during exercise.
Do not skip breakfast
Some people skip breakfast because they think it will help them lose weight.
But a healthy breakfast that is high in fiber and low in fat, sugar, and salt can be part of a balanced diet and can help you get the nutrients you need for good health.
A low-sugar whole grain cereal topped with semi-skimmed milk and chopped fruit makes a delicious and healthy breakfast.
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