Tips for a healthy diet this New Year - Beauty And Fitness Tips 4U
Regardless of your new year's resolution, a healthy and balanced diet will provide many benefits from 2019 and beyond. What we eat and drink, can affect our body's ability to fight infections, as well as how we can develop health problems later in life, obesity, heart disease, diabetes and various types of Including cancer.
Eat a variety of food
Our bodies are incredibly complex, and (with the exception of breast milk for infants) in any single meal they do not have all the nutrients we have the best requirement for them. Therefore our diet should have a wide variety of fresh and nutritious foods so that we remain strong. Some tips to ensure a balanced diet:
In your daily diet, aim to eat a mixture of wheat, rice and potatoes, such as lentils, beans, fresh fruit and vegetable-rich fruit and animal sources (like meat, fish, eggs and milk).
♦ Choose wholegrain foods like unprocessed oats, wheat and brown rice when you can; they are rich in valuable fibre and can help you feel full for longer.
♦ For snacks, choose raw vegetables, unsalted nutsand fresh fruit, rather than foods that are high in sugars, fats or salt.
Cut back on salt
Much more salt can increase blood pressure, which is a major risk factor for heart disease and stroke. Most people around the world eat too much salt: On average, we recommend the World Health Organization (WHO) doubling the consumption of 5 grams (equivalent to one spoon) in one day. Some suggestions for reducing your salt intake:
♦ When cooking and preparing foods, use salt sparingly and reduce use of salty sauces and condiments,
Avoid such snacks that are high in salt, and try and choose new healthy snacks on processed foods.
Remove salt and salted masala from the table and try and avoid adding them to habit; Our tastebuds can quickly adjust and once they do, you are less likely to enjoy food with salt, but more tastes!
Reduce use of certain fats and oil
We all need some fat in our diet, but eating too much – especially the wrong kinds - increases risks of obesity, heart disease and stroke. Industrially-produced trans fats are the most hazardous for health. A diet high in this kind of fat has been found to raise risk of heart disease by nearly 30%. Some tips to reduce fat consumption:
♦ Replace butter and ghee with healthier oils such as soybean, canola (rapeseed), corn and sunflower.
♦ Choose white meat like poultry and fish which are generally lower in fats than red meat, trim meat of visible fat and limit the consumption of processed meats.
♦ Try steaming or boiling instead of frying food.
♦ Check labels and always avoid all processed, fast and fried foods that contain industrially-produced trans fat. It is often found in margarine and ghee, as well as pre-packaged snacks, fast, baked and fried foods.
Limit sugar intake
Excessive sugar increases the risk of unhealthy weight gain and obesity, which can lead to serious, chronic health problems. With salt, it is important to pay attention to the amount of "hidden" sugar that can be in processed food and drink. For example, a single pair of soda can be up to 10 teaspoons of sugar! Some tips for reducing sugar intake:
♦ Limit intake of sweets and sugary drinks such as fizzy drinks, fruit juices and juice drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready-to-drink tea and coffee and flavoured milk drinks.
♦ Avoid giving sugary foods to children. Salt and sugars should not be added to complementary foods give to children under 2 years of age, and should be limited beyond that age.
Source: World Health Organisation
Post a Comment