Living a healthy lifestyle is dependent on the right quantity of calories that you intake in a day. It is the calorie-intake that determines your energy level and physical performance. So, if you indulge in overeating or overdrinking, the excess energy gets stored as fat in the body which leads to weight gain later. Hence, the focus here would be on the right amount of food eating at the right time.
Besides eating the right quantity, it is also necessary to check whether your diet is a balanced one. A balanced diet is about eating a whole range of healthy foods which ensures that your body gets sufficient nutrients, vitamins and minerals.
A healthy diet is one that helps maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate calories.
A healthy diet may contain fruits, vegetables, and whole grains, and includes little to no processed food and sweetened beverages. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although a non-animal source of vitamin B12 is needed for those following a vegan diet. Various nutrition guides are published by medical and governmental institutions to educate individuals on what they should be eating to be healthy. Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health.
Consumers are generally aware of the elements of a healthy diet, but find nutrition labels and diet advice in popular media confusing.
Fears of high cholesterol were frequently voiced up until the mid-1990s. However, more recent research has shown that the distinction between high- and low-density lipoprotein (‘good’ and ‘bad’ cholesterol, respectively) must be addressed when speaking of the potential ill effects of cholesterol. Different types of dietary fat have different effects on blood levels of cholesterol. For example, polyunsaturated fats tend to decrease both types of cholesterol; monounsaturated fats tend to lower LDL and raise HDL; saturated fats tend to either raise HDL, or raise both HDL and LDL; and trans fat tend to raise LDL and lower HDL.
Dietary cholesterol is only found in animal products such as meat, eggs, and dairy. The effect of dietary cholesterol on blood cholesterol levels is controversial. Some studies have found a link between cholesterol consumption and serum cholesterol levels. Other studies have not found a link between eating cholesterol and blood levels of cholesterol.
Vending machines in particular have come under fire as being avenues of entry into schools for junk food promoters. However, there is little in the way of regulation and it is difficult for most people to properly analyze the real merits of a company referring to itself as “healthy.” Recently, the Committee of Advertising Practice in the United Kingdom launched a proposal to limit media advertising for food and soft drink products high in fat, salt or sugar. The British Heart Foundation released its own government-funded advertisements, labeled “Food4Thought”, which were targeted at children and adults to discourage unhealthy habits of consuming junk food.
From a psychological and cultural perspective, a healthier diet may be difficult to achieve for people with poor eating habits. This may be due to tastes acquired in childhood and preferences for sugary, salty and/or fatty foods. In the UK, the chief medical officer of the government recommended in December 2018 that sugar and salt be taxed to discourage consumption.
As per nutritionists, an adult man should consume approximately 2500 calories a day and a woman should have approximately 2000 calories a day.
Here are some noteworthy tips that you should keep in mind in order to stay fit and fine.
These points are not only helpful for keeping up your wellbeing but also promote positivity and balance in the way of life.
Maintaining a diet that fibre-rich and high on starchy carb
Over 1/3rd of the food you eat in a day should include starchy carbohydrates unless you have diabetes or any pre-existing health disorder. Foods that fall in this category are bread, potatoes, cereals, pasta and rice. Wholegrain varieties that have higher fiber content are must for maintaining a high energy level in the body. Brown rice and whole-wheat pasta are perfect examples of this. Though maintaining a high-carb diet is important, you should also keep a check on the fat that is present in the foods you eat. Avoid fried items like chips, creamy pasta sauces and mayonnaise on sandwiches or burgers. These contribute a lot to the calorie content.
Fruits and Vegetables are a must
At least 5 types of fruits and veggies, all in minimum quantities though, are recommended by health experts to eat every day. You can have these in any form like freshly cut, frozen, juiced, dried or canned. You may think now that 5 varieties of fruits or vegetables every day in a diet is impractical, which is true to a certain extent. So, the best idea would be to include fruits in your regular meals in different ways like adding sliced banana in your breakfast oatmeal or consider eating dried fruits and nuts or a glass of juice in the brunch or as evening snack.
Eat fish for protein
The greatest source of protein is fish, especially oily fishes like salmon, mackerel, sardines, trout, and pilchards. Ensure that you have at least 2 portions of fish, one oily and other non-oily, in a week. Oily fishes contain Omega-3 fatty acid that is helpful in preventing heart diseases. As for non-oily fish, you can eat tuna, haddock, hake, coley etc.
Lower your intake of sugar and saturated fat
Fat is important to some extent in order to maintain good health. Yet, keeping an eye on the type of fat you eat is necessary always. Out of the 2 types of fat, saturated and non-saturated, saturated fat pose a risk to the body as it raises the cholesterol level. Cardiologists always advise to cut down the amount of saturated fat in the diet as it increases the possibility of heart diseases. Below is the list of foods with high saturated fat which you need to avoid.
fatty portions of meat
Sugar is another ingredient that is used in large portions while preparing some of the daily food items and drinks. Following a high-sugar content diet increases obesity risks and also causes tooth decay. Mostly packaged food and processed health drinks contain a strikingly high amount of free sugars. Some of the examples of such foods are frizzy drinks, pastries, chocolates, alcoholic drinks, etc.
These are some simple healthy-eating rules that are easy to follow in your everyday life. The best part about these tips is that they are not unachievable. This article will certainly help you in making healthier choices for you and your family.
Alex Warner is a Product Manager at Indian Grocery, which is the recent-best grocery storehouse to purchase grocery online. Be it health foods, like Saffola Masala Oats, gourmet items, sweets or snacks, all are available at a single click.
Senior Marketing Manager at Indian Grocery, a leading online retailer of all type of gourmet and grocery food, sweets, and snacks. It stocks authentic Indian Sweet brands of premium-level at affordable prices.
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