Do you know key to a healthy diet? According to nutritionists, a healthy diet means – the right amount of calorie intake to balance the energy you consume with the energy you use. If you consume food or drink in excess, you’ll put on weight. And if you consume food or drink too little, you’ll lose weight. Pretty simple!
Intake a variety of food to make sure that you’re getting a balanced diet and that your body is getting all the nutrients it requires.
Base your meals on Starchy Carbohydrates
Starchy carbohydrates should be in one-third of the food you eat. Potatoes, bread, rice, pasta, and cereals are such examples.
You should use whole grain varieties or eat potatoes with their skins on whenever it is possible: they have more fiber, and can help you feel full for a longer period of time.
Starchy foods have many benefits; therefore, you must include at least one starchy food with each main meal. Some people believe that starchy foods are fattening, however, they may not realize that gram for gram, the carbohydrates they consume provide less than half the calories of fat.
Make sure to consider the fats you add when you’re cooking or serving these kinds of food items, as that’s what increases the calorie content, such examples are: butter on bread, oil on chips, and creamy sauces on pasta.
Eat Lots of Fruits and Vegetables
Many experts advise us to consume at least five portions of a variety of fruit and vegetable every day. It’s easy to implement this tip.
You can chop a banana over your cereal at breakfast, or you can switch to a piece of fresh fruit for your usual mid-morning snack.
Intake More Fish: Which Includes a portion of Oily Fish
Fish is one of the best sources of protein and contains several key vitamins and minerals. Make a habit of eating at least two portions of fish a week, which includes at least one portion of oily fish. Oily fish contain omega-3 fats, which can help to prevent heart disease.
Oily fish include salmon, trout, mackerel to name a few.
Non-oily fish include Coley, tuna, skate, plaice, haddock.
If you consume a lot of fish on a regular basis, you should choose as wide a variety as possible.
Cut Down on Saturated Fat
Every individual requires some fat in their diet, however, it’s vital to pay attention to the type and quantity of fat you are consuming. Fats are of two types and they are: saturated and unsaturated. Saturated fat in excess, can increase the amount of cholesterol in the blood, which ultimately increases the risk of developing heart disease.
The average man should not consume more than 30g saturated fat a day. The average woman should not consume more than 20g saturated fat a day, and of course, children should have less as compared to adults.
Saturated fat is found in many food items, such as cakes, butter, pies, hard cheese, sausages, lard, etc.
You must cut down on your saturated fat consumption, and prefer food items that contain unsaturated fats instead, such as oily fish, vegetable oils, and avocados.
Intake less salt – do not consume more than 6g a day
Consuming salt in excess can raise your blood pressure. Individuals dealing with high blood pressure are most likely developing heart disease.
Regardless of whether you add salt to your food, you may still be consuming it in excess. Around seventy-five percent of the salt we eat is already in the food we purchase, such as breakfast cereals, soups, and sauces are such examples.
According to experts, more than 1.5g of salt per 100g means the sustenance is high in salt.
So these are the tips from Mark McCool – Sarasota based entrepreneur to adapt a healthy lifestyle and healthy eating habits.