You can achieve healthy eating by eating the correct quantity of calories based on your activity level to stabilize the energy you use with the amount of energy you consume. If you eat or drink more than your body requires, you will add more weight since the body stores unused energy as fat.
Consequently, if you drink or eat fewer amounts, you will lose weight. It is also a healthy habit to eat various foods to ensure you achieve a balanced diet in your meals and for your body to receive the nutrients it needs.
According to nutritionists, men should have approximately 2,500 calories a day, and ladies should consume about 2,000 calories per day. The following are healthy eating tips you can apply in your daily meals.
Eat More Fish, Including a Portion of Oily Fish
Fish is rich in proteins and also contains many minerals and vitamins. You should aim to eat at least two fish portions weekly, including a minimum of one oily fish portion. Oily fish are rich in omega-3 fats, which may help in the prevention of heart diseases.
You can also opt for frozen, fresh, or canned fish. However, smoked or canned fish may have a high amount of salts. It is recommendable to eat more fish; however, there are some limitations on some fish types. You can also include vitamins & supplements NutriBrio in your meals.
Focus on Food Rich Fibre Starchy Carbohydrates in Your Meals
The amount of food you consume should have more than a third of starchy carbohydrates. They include bread, pasta, potatoes, rice, and cereals.
Opt for higher wholegrain or fibre like brown rice, wholewheat pasta, or potatoes, including their skins, since they have more fibre than refined or white starchy carbohydrates. Additionally, they can help you feel full for a more extended period.
Make an effort to include at least one starchy food in every meal. Pay attention to the fats that you add when preparing these types of food since that increases the calories composition, for instance, butter on bread, or oil on chips.
Eat a Lot of Vegetables and Fruit
It is recommendable for a person to consume at least five portions of a variety of vegetables and fruits daily. They can be frozen, dried, fresh, or juiced. This is a straightforward objective to achieve. For instance, you can consider including a banana on your breakfast or including a piece of fresh fruit in your dinner.
A portion of canned, fresh, or frozen vegetables or fruits is 80g. A portion of dried fruits that should be included in your meals is 30g.
A 150 ml glass of vegetable juice, smoothie, or fruit juice also counts as one portion; however, you should limit the amount you consume to a maximum of one glass in a day since these drinks are sugary and can cause damages to your teeth.
Reduce Consumption of Saturated Sugars and Fat
Although you need some fats in your diet, it is essential to check the type and amount of fat you eat. There are two major types of fats; unsaturated and saturated. Consuming high amounts of saturated fat can increase your blood’s cholesterol levels, increasing the risks of developing heart conditions.
Averagely, men should not consume more than 30g of saturated fat in a day, while women should not consume more than 20g of saturated fat in a day. Kids under 11 should not consume less saturated fat than adults; however, a low-fat diet is not ideal for kids under five.
Regular consumption of drinks and foods containing high sugar levels increases the risk of tooth decay and obesity. Sugary foods usually have high energy; hence, they can result in weight gain if frequently consumed.
Avoid Getting Thirsty
It would help if you took plenty of fluids to prevent your body from getting dehydrated. It is recommendable to drink six to eight glasses of water daily. This is additional to the liquids you obtain from the foods you consume.
All non-alcoholic drinks also matter. However, low-fat milk, water, and lower sugar drinks are more recommendable.
Reduce Consumption of Salt
Eating a lot of salt can increase your blood pressure. Individuals with high blood pressure conditions are more vulnerable to strokes or develop heart conditions.
Some food that you purchase already has about 75% of the salt that you consume. They include foods like bread, breakfast cereals, soups, and sauces. Read food labels to enhance your understanding.
Children aged 11 and adults should not eat over 6g of salt in a day. Young children should consume a lesser amount.
Living a healthy life is very crucial. You can prevent the development of various health conditions such as heart diseases and stroke. Therefore, it is essential to pay attention to the type of food that you consume daily. You can use the above tips to help you to achieve a healthier diet.