![]() Top of the page 6. Eat regularly, control the portion sizeĮating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet. We could use fruits instead, even to sweeten our foods and drinks. Sugar provides sweetness and an attractive taste, but sugary foods and drinks are rich in energy, and are best enjoyed in moderation, as an occasional treat. When eating, it helps not to have salt at the table, or at least not to add salt before tasting.When cooking, salt can be substituted with spices, increasing the variety of flavours and tastes.When shopping, we could choose products with lower sodium content. ![]() ![]() There are different ways to reduce salt in the diet: Top of the page 5. Reduce salt and sugar intakeĪ high salt intake can result in high blood pressure, and increase the risk of cardiovascular disease. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal. We should try to eat at least 5 servings a day. Top of the page 4. Enjoy plenty of fruits and vegetablesįruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of meat, use vegetable oils.Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats reading the labels helps to identify the sources.Different kinds of fats have different health effects, and some of these tips could help us keep the balance right: However, too much of it can negatively affect our weight and cardiovascular health. Top of the page 3. Replace saturated with unsaturated fatįats are important for good health and proper functioning of the body. Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fibre intake. It is a good idea to include at least one of these at every meal. Base your diet on plenty of foods rich in carbohydratesĪbout half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. After a large meat portion at dinner, perhaps fish should be the next day’s choice?.A high-fat lunch could be followed by a low-fat dinner.It is not about a single meal, it is about a balanced food choice over time that will make a difference! For good health, we need more than 40 different nutrients, and no single food can supply them all.
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