A healthy diet is all about finding the right balance with food and enough liquid. If a person's diet will not meet your needs over time become evil. Each person must have a healthy and balanced diet as it provides the energy and nutrients needed to survive and stay healthy . The combination of a healthy diet with an active lifestyle has huge benefits . A healthy diet should be long-term with an enjoy more foods that protect and nourish the body by choosing a variety of foods measure accent. We must remember that no healthy or unhealthy foods - only healthy or unhealthy diets .
Based on the nutritional composition, food can be classified as follows:
- Macronutrients - proteins , fats and carbohydrates - provide energy and are essential for the growth and maintenance ;
- Micro nutrients - vitamins, minerals, trace elements - required in very small amounts but are essential for growth and development and remain free from the disease ;
A guide for developing a healthy diet can be:
1 ) Water : 60-70 % of our body is water so it is an important part of our diet. Drink 10-12 glasses of pure water is recommended to reconstitute the needs of essential body fluids.
2) Carbohydrates: foods like rice , pasta , bread , cereals and potatoes should form the basis of every meal because they are a good source of energy and provide a range of nutrients. People should be encouraged to eat whole grain variety , and will improve significantly the consumption of fiber necessary for the movement of the intestines and other health reasons.
3) Fats: Fats are also essential in our diet, but the right choice of fat that needs to be done. Excess fat is bad for our health, but limit fat should be the right way to good decision for fats health such as essential fatty acids (omega 3 fats found in oily fish) and soluble vitamins fats are not compromised . Limit your intake of butter, meat fat and trans fat or hydrogenated fats in processed foods such as cakes and pastries food because they can raise cholesterol and increase the risk of heart disease. Choose to cook their food in sunflower, soybean , sesame , corn, olive or rapeseed.
4) Protein: the building blocks of our body can be obtained from food sources such as skim milk and its products, foods of animal origin such as eggs , lean meat and fish, vegetables and legumes.
5) Fruits and vegetables is recommended to have 5 servings of fruits and vegetables every day. A portion ( 80 g ) may include :
- An apple , banana, orange or other similar sized fruit ;
- Two plums or similar sized fruit ;
- Three heaped tablespoons of vegetable color ;
- Three tablespoons of green leafy vegetables packed ;
- A 150 ml glass of fruit juice.
6) Salt: a diet with optimal levels of salt is an important consideration as a diet with a high intake of salt can spend some chronic diseases such as hypertension factor . The salt in the diet comes mainly from salt added during cooking and at the table, but much salt can also come hidden in foods we buy. Then look at the food labels .
7 ) Alcohol : Some health experts argue that alcohol in small amounts can actually have a beneficial effect on health. The current guidelines are that women can take up to 2-3 units of alcohol a day and men up to 3-4 units per day. Ideally, these units must be distributed throughout the week , with one or two alcohol-free days a week. But excess of everything is bad and it's the same thing with alcohol , which is high in calories and can contribute to excessive weight gain . Excessive consumption of alcohol over a long period of time can lead to liver damage and increases the risk of hypertension , which is linked to coronary heart disease . Alcohol is also a diuretic.
Cut into a food group food is to lose weight or not proven food intolerance can lead to serious health consequences ( and may cause nutrient deficiencies ) and should not be undertaken without adequate medical supervision and dietetics.
Tips to Healthy Eating is for adults who have well - children, the elderly, those who are sick or have special dietary needs (pregnant women, for example) have general dietary principles and requirements of a healthy diet can not apply .
Based on the nutritional composition, food can be classified as follows:
- Macronutrients - proteins , fats and carbohydrates - provide energy and are essential for the growth and maintenance ;
- Micro nutrients - vitamins, minerals, trace elements - required in very small amounts but are essential for growth and development and remain free from the disease ;
A guide for developing a healthy diet can be:
1 ) Water : 60-70 % of our body is water so it is an important part of our diet. Drink 10-12 glasses of pure water is recommended to reconstitute the needs of essential body fluids.
2) Carbohydrates: foods like rice , pasta , bread , cereals and potatoes should form the basis of every meal because they are a good source of energy and provide a range of nutrients. People should be encouraged to eat whole grain variety , and will improve significantly the consumption of fiber necessary for the movement of the intestines and other health reasons.
3) Fats: Fats are also essential in our diet, but the right choice of fat that needs to be done. Excess fat is bad for our health, but limit fat should be the right way to good decision for fats health such as essential fatty acids (omega 3 fats found in oily fish) and soluble vitamins fats are not compromised . Limit your intake of butter, meat fat and trans fat or hydrogenated fats in processed foods such as cakes and pastries food because they can raise cholesterol and increase the risk of heart disease. Choose to cook their food in sunflower, soybean , sesame , corn, olive or rapeseed.
4) Protein: the building blocks of our body can be obtained from food sources such as skim milk and its products, foods of animal origin such as eggs , lean meat and fish, vegetables and legumes.
5) Fruits and vegetables is recommended to have 5 servings of fruits and vegetables every day. A portion ( 80 g ) may include :
- An apple , banana, orange or other similar sized fruit ;
- Two plums or similar sized fruit ;
- Three heaped tablespoons of vegetable color ;
- Three tablespoons of green leafy vegetables packed ;
- A 150 ml glass of fruit juice.
6) Salt: a diet with optimal levels of salt is an important consideration as a diet with a high intake of salt can spend some chronic diseases such as hypertension factor . The salt in the diet comes mainly from salt added during cooking and at the table, but much salt can also come hidden in foods we buy. Then look at the food labels .
7 ) Alcohol : Some health experts argue that alcohol in small amounts can actually have a beneficial effect on health. The current guidelines are that women can take up to 2-3 units of alcohol a day and men up to 3-4 units per day. Ideally, these units must be distributed throughout the week , with one or two alcohol-free days a week. But excess of everything is bad and it's the same thing with alcohol , which is high in calories and can contribute to excessive weight gain . Excessive consumption of alcohol over a long period of time can lead to liver damage and increases the risk of hypertension , which is linked to coronary heart disease . Alcohol is also a diuretic.
Cut into a food group food is to lose weight or not proven food intolerance can lead to serious health consequences ( and may cause nutrient deficiencies ) and should not be undertaken without adequate medical supervision and dietetics.
Tips to Healthy Eating is for adults who have well - children, the elderly, those who are sick or have special dietary needs (pregnant women, for example) have general dietary principles and requirements of a healthy diet can not apply .
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