- Consume different foods
We need more than 40 foods to be healthy. We can’t afford all of this from a single food. We’re not talking about individual meals. If we want to make a difference, our food preferences should be balanced for time!
- After a lunch of plenty of fat, we can choose a low-fat dinner.
- If we had a portion of red meat for dinner, we could eat fish the next night?
- Get enough carbohydrate-rich food on your diet list
We provide almost half of the calories in our diet from carbohydrate-rich foods such as cereals, rice, pasta, potatoes and bread. We should consume at least one of these at every meal. Whole grain foods such as whole grain bread, pasta and cereal products increase our fiber intake.
- Move to more unsaturated fat instead of saturated fat
Oils are important for our health and proper functioning of our body. On the other hand, excessive fat consumption negatively affects our body weight and cardiovascular health. Different fats have different health effects. Some advice that will help us achieve the right balance:
- We should limit the consumption of total and saturated fats (usually from animal foods) and stay away from trans fats. To do this, we have the habit of reading the labels on which food sources are indicated.
- Eating fish 2-3 times a week, with at least one portion of fatty fish, will contribute significantly to the intake of the right amount of unsaturated fat.
- Instead of frying, we should boil, steamed or bake, discard the fatty sides of the meat and use vegetable oils.
- Enjoy plenty of vegetables and fruits
Fruits and vegetables are among the most important foods as it gives us the necessary and sufficient vitamins. We should try to eat at least 5 servings of fruit and vegetables a day. For example, a glass of freshly squeezed juice for breakfast, an apple or a slice of watermelon as a snack and a large portion of each meal can be consumed with various vegetables.
- Reduce salt and sugar
Excess salt can raise blood pressure and increase the risk of cardiovascular diseases. In our diet we can reduce salt in several ways:
-Shopping products with low sodium content may be preferred.
-In order to add flavor to our dishes and increase the flavor, we can use various spices instead of salt.
-There will be no salt in our tables or at least not add salt without tasting the food.
Sugar adds sweetness and an attractive flavor to our food; however, sugary foods and beverages are energy-rich and taste best when they are consumed occasionally and in moderation. You can consume fruits instead of sugar; we can even sweeten our food and drinks with fruit.
- Eat regularly, pay attention to serving size
The best healthy nutrition formula is to consume different foods regularly and in the right amounts.
Skipping meals, especially breakfast, can result in our hunger, which often results in helpless over-eating. Snacking between meals can help keep hunger under control. However, snacks should not replace actual meals. As a snack, you can opt for yogurt, a handful of fresh or dried fruit or vegetables (such as carrot slices), unsalted peanuts and maybe a piece of cheese bread.
If we pay attention to the portion size, we will not consume too many calories and enjoy all kinds of food without skipping any of them.
- If we cook enough food, it’s easy to avoid eating too much.
Some reasonable serving sizes are: 100 g meat, medium fruit, half a cup of uncooked pasta.
- Smaller plates may be useful for smaller portions.
-Packed foods with calorie values on it can help portion control.
- When we eat out, we can share a portion with a relative.
- Consume plenty of fluids
Adults should consume at least 1.5 liters of liquid per day! If liquids are hot or physically active, this amount may be even greater. Surely the best liquid is water. Tap water or bottled water, carbonated or non-carbonated mineral water, plain or flavored water, all of which can be easily consumed. Fruit juices, tea, soft drinks, milk and other beverages are also available from time to time.
- Maintain healthy body weight
The appropriate body weight for each of us varies depending on factors such as gender, height, age and genes. Excess weight increases the risk of many different diseases such as sugar, heart disease and cancer.
Excessive body fat occurs because we eat more than we need. Extra calories can come from any calorie-containing food, such as protein, fat, carbohydrates, or alcohol; however, fat is the most intense energy source. Physical activity helps us both burn energy and feel good about ourselves.