Eating a variety of foods is important to good health. Replacing unhealthy fats like saturated and industrially-produced trans-fat with unsaturated vegetable oils or reduced-fat spreads and reducing sugar intake to under 10% of energy can make a big difference to 밀키트 your health.
Fruit and vegetables should be part of everyone’s diet. They provide key nutrients and contain fewer kilojoules than some other foods.
Eat a variety of foods.
Eating a variety of foods is important because no single food provides all the nutrients your body needs. Instead, you need to eat a mix of fruits, vegetables, whole grains, lean protein, nuts and seeds, and fat-free or low-fat dairy.
This is also known as a balanced diet and results in getting appropriate amounts of each nutrient, while limiting your calories. If you have an underlying health condition, your doctor can help you plan your meals to ensure that your dietary requirements are met.
Try new foods or recipes to keep your meals interesting. For example, if you’re tired of kale salads, try arugula instead. Experiment with different cooking techniques, too. For example, roasting or steaming vegetables gives them a more savory flavor than boiling or sautéing.
Eat less saturated fat.
Despite the fad diets that suggest otherwise, decades of sound science tell us that too much saturated fat – found in animal products such as red meat and full-fat dairy, as well as butter, lard, cakes and biscuits, and tropical oils – raises cholesterol levels and increases heart disease risk. Taking out these fats and replacing them with unsaturated fats like vegetable oils and spreads, and oily fish will make a big difference to our health.
Keeping saturated fats below 10% of calories is a good goal. But don’t go crazy eliminating them, as this will throw your whole dietary picture out of balance. Instead, replace saturated fats with healthier fats, such as nuts, some oils and salmon.
Eat less junk food.
Junk foods are usually high in sugar, fat and salt and low in fibre and essential nutrients. These include processed products such as cookies, cakes, candies, chips, soda and fried fast food.
Junky foods are addictive and often cause overeating. The combination of sugar and fat triggers the brain reward pathways and makes them hard to resist. Frequent consumption of junk food increases the risk of obesity and chronic diseases.
However, junk foods can be healthy if eaten in moderation. An occasional bowl of chips or chocolate bar won’t hurt if your diet is full of vegetables, fruits, whole grains, lean proteins and nutrient-rich foods. Just don’t make it a regular habit. This will help you stay healthy and fit.
Eat more vegetables.
When it comes to diet-friendly eating, there is one tip that nutrition professionals seem to universally agree on: Eat more vegetables. Vegetables are nutrient-rich, low in calories and provide a number of important health benefits.
Many vegetables contain high amounts of dietary fiber, which improves digestive health and may help people lose weight. Additionally, some vegetables can offer a good source of protein for people who do not eat meat.
Adding more vegetables to your diet is simple. Try making a veggie scramble for breakfast or add some shredded carrots and spinach to your favorite sandwich. Keeping cut vegetables in the fridge where they are easy to see can also encourage you to snack on them throughout the day.
Eat less while watching TV.
Watching TV during meals can decrease enjoyment of food by distracting people from the taste and texture of their meal. Eating while watching TV may also lead to overeating and weight gain. In addition, watching TV can encourage people to consume energy-rich but nutrient-poor foods through TV ads that promote such products.
It is important to eat fewer snacks while watching TV and not to snack out of boredom or because the television is on. Instead, take a walk during commercial breaks or do some other type of physical activity that will burn calories. If you must eat while watching TV, keep the snacking to a minimum and choose low-calorie options like vegetables or whole grain crackers. Try to limit your TV viewing time to less than two hours per day.