Proper nutrition does not mean abandoning some groceries. On the contrary, food is an integral part of the right and balanced diet, provided you adjust the amount of serving to your sex, age, and physical activity.
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1. Eat a variety of foods
To be healthy, you need to enter more than 40 nutrients daily in your body. Not a single product contains all the necessary ingredients, so eat what more varied foods. Also, balanced food delivery is really important. If you’ve eaten more fat for lunch, reduce their appetite for dinner. Also, if you eat a larger amount of meat for a meal, eat the fish the other day.
2. Your diet should be based on carbohydrate-rich foods.
Most people do not eat enough bread, pasta, rice, other cereals and potatoes. These products should provide more than half of the calories in your diet to have enough fiber.
3. Enjoy the fruits and vegetables
Fruits and vegetables give the body a large number of nutrients. Try to eat at least five servings a day. If you do not enjoy their taste then try to new recipes and new ways of preparing fruits and vegetables.
4. Maintain a healthy body weight
The optimal body weight depends on many factors – gender, age, height, and hereditary factors. Any weighting of the mass increases the risk of heart and cancers. Gaining more fat is a consequence of intake of more calories than you need. Regular physical activity is a good way to consume energy or calories and help us feel better.
5. Eat moderate servings
If you eat a reasonable portion, you will ease the food you want and you will not have to throw anything out of your menu. Measured portions include 100 grams of meat, 1 medium-sized fruit or 50 ml of ice cream. Prepared foods can be a practical way to control the amount of the meal because they often have the calorific value of the package.
6. Eat regularly
Skipping a meal, especially breakfast, can lead to starvation, which often results in overeating. Between meals help control hunger, but remember that the snack is not necessary to eat the same amount as when you eat lunch or dinner.
7. Drink enough fluids
Adults should drink at least 2 liters of fluid per day. If you are physically active, or in a period when it is very hot, the amount of fluid you enter should be greater. Apart from the water that is the best choice, drink and fruit juices, soft drinks, tea, coffee, milk and the like.
Moderate physical activity will help you burn extra calorie intake. It is also good for the heart and cardiovascular system. Make sure your physical activity becomes part of your daily routine – use stairs instead of a lift, ride during a break from work. You do not have to be an athlete to be on the move.
9. Start immediately, and make the changes gradually
It is much easier to introduce the changes gradually, one by one, than all at once. Write down on paper the food and drink that you have consumed for three days. If you have little fruits or vegetables in your diet, just add one piece to start. If your favorite food contains a lot of fat, do not disable it from the diet, but choose a low-fat serving.
10. Balance is the most important
There is no “good” or “bad” food, but there is good or bad diet. Do not feel guilty about the food you want. Eat it moderately and choose other products that will ensure balance and diversity that are essential for good health.