Keys for healthy eating Diet
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| Healthy Diet |
These tips cover the basics of healthy eating and can help you make healthier choices:
Make your meals with starchy foods
Starchy foods should make up about one-third of the food you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose whole grains (or eat potatoes with their skin) if you can: they contain more fiber and can make you feel longer longer. Most of us should eat more starchy foods: Try adding at least one starchy food to each main meal. Some people believe that starchy foods cause obesity, but compared to fat, they contain less than half the calories. Learn more about starchy foods.
Eat a lot of fruits and vegetables
It is recommended to eat at least five meals of a variety of fruits and vegetables a day. It's easier than it seems. A cup of unsweetened fruit juice is 100% a meal, and the vegetables cooked in the dishes are also counted.
Maybe you should cut the banana with breakfast cereals, or replace the snack you eat in the middle of the morning to get some dried fruit? To learn more, visit 5 servings a day.
Eat more fish
Fish is a good source of protein and contains a lot of vitamins and minerals. Try to eat fish at least twice a week, including at least one fatty fish meal. Oily fish are rich in omega-3 fatty acids, which can help reduce heart disease.
You can choose between fresh, frozen or canned fish: but remember that canned and smoked fish can contain high levels of salt. Fatty fish include salmon, mackerel, trout, herring, fresh tuna, sardines and herring. Non-fat fish include the harmook, mussel, coli, cod, canned tuna, steak and hockey. Anyone who eats fish regularly should try to choose as wide a variety as possible.
Make your meals with starchy foods
Starchy foods should make up about one-third of the food you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose whole grains (or eat potatoes with their skin) if you can: they contain more fiber and can make you feel longer longer. Most of us should eat more starchy foods: Try adding at least one starchy food to each main meal. Some people believe that starchy foods cause obesity, but compared to fat, they contain less than half the calories. Learn more about starchy foods.
Eat a lot of fruits and vegetables
It is recommended to eat at least five meals of a variety of fruits and vegetables a day. It's easier than it seems. A cup of unsweetened fruit juice is 100% a meal, and the vegetables cooked in the dishes are also counted.
Maybe you should cut the banana with breakfast cereals, or replace the snack you eat in the middle of the morning to get some dried fruit? To learn more, visit 5 servings a day.
Eat more fish
Fish is a good source of protein and contains a lot of vitamins and minerals. Try to eat fish at least twice a week, including at least one fatty fish meal. Oily fish are rich in omega-3 fatty acids, which can help reduce heart disease.
You can choose between fresh, frozen or canned fish: but remember that canned and smoked fish can contain high levels of salt. Fatty fish include salmon, mackerel, trout, herring, fresh tuna, sardines and herring. Non-fat fish include the harmook, mussel, coli, cod, canned tuna, steak and hockey. Anyone who eats fish regularly should try to choose as wide a variety as possible.
Reduce consumption of saturated fats and sugar
We need fat in our food. But it's important to pay attention to the amount and type of fat we eat. There are two main types of fats: saturated and unsaturated. A large amount of saturated fat can increase the amount of cholesterol in the blood, which increases the risk of heart disease. Saturated fats are found in many foods, such as hard cheeses, cakes, cookies, sausages, cream, butter, lard and pies.
Try to reduce your intake of these foods and choose foods that contain unsaturated fats rather than saturated fats, such as vegetable oils, oily fish and avocados. To choose a better health, you can use a small amount of vegetable oil or low-fat fats instead of butter, fat or margarine. When you eat meat, you have to take specific stakes and remove the obvious fats. Learn more about this, and get tips on reducing the consumption of these foods, by eating less saturated fats.
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