A healthy diet that you like to follow…
A healthy diet protects you from all forms of malnutrition and non-communicable diseases (NCDs), including diabetes, heart disease, stroke, and cancer. Malnutrition and inactivity lead to overall health risks. Healthy eating begins at the very beginning of life.
Breastfeeding has long-term health benefits, such as promoting healthy growth, improving mental development, reducing the risk of obesity and obesity, and developing non-communicable diseases later in life. Energy (calories) should be equal to the energy consumed.
To avoid unhealthy weight gain, total fat should not exceed 30% of total energy. A high-fat diet should be less than 10% of total energy intake, and a high-fat diet should be less than 1% of total energy intake. Reducing sugar intake to less than 10% of total calories is part of a healthy diet.
To get additional health benefits, you need to reduce your total calorie intake to less than 5%. Consuming 5 grams of salt per day (equivalent to less than 2 grams of sodium per day) helps prevent high blood pressure and reduces the risk of heart disease and stroke in adults.
WHO member states have agreed to reduce salt consumption by 30 per cent by 2025. They also agreed to stop the prevalence of diabetes and obesity among adults and adolescents, as well as childhood obesity. in 2025. All forms of malnutrition, non-communicable diseases (NCDs), and various diseases can be avoided.
However, eating habits are changing as a result of increased food production, rapid urbanization, and lifestyle changes. Today, people consume more calories, fats, free sugar, and salt/sodium, and most people do not eat enough fruits, vegetables, and other fibre, such as grains.
The exact composition of a varied, balanced, and healthy diet depends on individual factors (age, gender, lifestyle, level of physical activity, etc.), cultural background, local products, and diet. .. But the basic principles of healthy eating remain unchanged.
Healthy eating includes fruits, vegetables, beans (lentils, beans, etc.), nuts, and whole grains (green corn, buckwheat, oats, rice). noodles, brown rice, etc.). At least 400 grams (5 cups) of fruits and vegetables per day, excluding potatoes, sweet potatoes, cassava, and other starchy cereals. Less than 10% of all energy is contained in free sugar. That’s 50 grams (or the equivalent of 12 teaspoons) if a healthy person burns 2,000 calories a day, but at least 5% of total energy.
All free sugar is sugar added by the manufacturer, boiled or edible products or beverages, as well as natural sugar contained in honey, syrup, juices, and juices. Less than 30% of all energy is contained in fossil fuels. Unfrozen fats (found in fish, avocados, nuts, sunflowers, soybeans, canola, olive oil) Saturated fats (found in lean meat, butter, palm oil, coconut oil, cream, cheese), buffalo milk). Industrial butter (freshly fried foods, snacks, frozen pizzas, cakes, cookies, crackers, waffles.
Most people consume too much sodium with salt (similar to an average intake of 9-12 grams of salt per day) and not enough potassium (less than 3.5 grams). High sodium and insufficient potassium intake contribute to high blood pressure, which increases the risk of heart disease and stroke.
Reducing the recommended level of salt intake by less than 5 grams per day could prevent 1.7 million deaths per year.
People often don’t know how much salt they are consuming. In many countries, most salt comes from processed foods (such as prepared meals; processed meats such as bacon, ham, and salami; cheese; salt is added to food during cooking (such as boiled, bouillon cubes, soy sauce, and fish sauce ) or during meals (eg table salt).
Salt can be reduced by:
Limit salt and high-sodium spices (such as soy sauce, fish sauce, and boiled) when cooking;
No salt or high sodium sauce on the table;
Limit your intake of salty foods; And
Choose foods low in sodium.
Some food manufacturers modify recipes to reduce the sodium content of their products, and people should be encouraged to check the nutritional information label before buying or consuming a product to find out how much sodium it contains.
Potassium can mitigate the negative impact of improved sodium intake on blood pressure. Potassium levels can be increased by eating fresh fruits and vegetables.
In both adults and children, free sugar should be reduced to less than 10% of total energy intake. Reducing less than 5% of total energy intake will provide additional health benefits.
Eating free sugar increases your risk of developing cavities (caries). Excess calories from free sugary foods and drinks contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent data also show that free sugars affect blood pressure and serum lipids and suggest that reducing free sugar intake reduces risk factors for cardiovascular disease.
Sugar intake can be reduced by:
Limit your intake of foods and drinks that are high in sugar, such as sugary snacks, candy, and sweetened drinks (i.e., all types of sugar-free soft drinks, including carbonated and non-carbonated soft drinks, fruit or vegetable juices and drinks, liquids, and powders.) concentrated, flavored water, energy, and sports drinks, ready-to-drink tea, ready-to-drink coffee, and flavored milk drinks);
Eat fresh fruits and raw vegetables as snacks instead of sugary snacks.25 simple tips to make your diet healthy
It is scientifically proven that a diet rich in fruits and vegetables provides many health benefits, such as reducing the risk of some chronic diseases and maintaining a healthy body.
However, making big changes to your diet can sometimes seem overwhelming.
Instead of making big changes, it is better to start with some small changes. And it may be easier to start with one thing rather than one thing at a time.
you need to take these steps to follow:
1. The speed at which you eat affects how much you eat as well as your chances of gaining weight.
Studies that compare different eating habits show that people who eat quickly are more likely to eat more and have a higher body mass index (BMI) than those who eat slowly.
Hormones control your appetite, how much you eat, and how full you are. Hormones signal to your brain that you are hungry or full.
However, it takes your brain about 20 minutes to receive these messages. This is why eating slowly can give your brain the time it needs to satiate.
Research shows that eating slowly can reduce the number of calories in your diet and help you lose weight.
Slower eating is associated with more thorough chewing, which is linked to better weight control.
Thus, if you eat slowly and chew a lot, you can eat less.
2. Choose whole-grain bread over flour
You can easily make your diet healthier by choosing whole grain bread instead of traditional refined grain bread.
Refined grains have been linked to many health problems. On the other hand, whole grains are associated with a range of health benefits, including reduced risks of type 2 diabetes, heart disease, and cancer.
Minerals such as zinc, iron, magnesium, and manganese.
There are many types of wholegrain bread, and many of them taste better than regular bread.
Simply read the label to make sure your bread is made with whole grains and not a mixture of whole grains and fine grains. It is also recommended that the bread contain whole seeds or grains.
3. Add Greek yogurt to your diet
Greek yogurt (or Greek-style yogurt) is thicker and creamier than regular yogurt.
Strain to remove excess whey, which is the watery part of the milk. As a result, the final product contains more fat and protein than regular yogurt.
It contains twice the protein equivalent of regular yogurt, or up to 10 grams per 3.5 ounces (100 grams).
Eating a good source of protein can help keep you feeling full for a long time, which can help control your appetite and reduce your food intake if that’s your goal (12Trusted Source).
Also, because Greek yogurt is fat-free, it has fewer carbohydrates and less lactose than regular yogurt. It is suitable for people who follow a low-carb diet or are lactose.
Replace some snacks or plain yogurt with just Greek yogurt for a satisfying dose of protein and nutrients.
Just be sure to choose unflavored varieties. Sugar and other less nutritious ingredients can be added to flavored yogurt.
4. Don’t shop without inventory
There are two important strategies to employ when you go grocery shopping: Make a shopping list ahead of time and don’t go shopping hungry.
Not knowing exactly what you need creates a place to shop, while hunger can throw even less nutritious foods into your basket.
That’s why the best strategy is to plan and write down what you need in advance. By doing this and sticking to your list, you will not only buy healthy items for your home, but you will also save money.
5. Eat eggs for breakfast
Eggs are incredibly healthy, especially if you eat them in the morning.
They’re rich in high-quality protein and several essential nutrients that people often don’t get enough of, such as choline (13Trusted Source).
Looking at a study comparing different types of breakfasts for their calorie content, eggs come out on top.
Eating eggs in the morning increases the feeling of satiety. It turns out that people consume fewer calories later in their diet.
6. Increase protein intake
Protein is often called the king of nutrients, and it seems to have some superpowers.
Due to its ability to affect the hormones of hunger and satiety, it is often considered the most nutritious of macronutrients.
One study found that eating protein-rich foods reduced ghrelin, a hunger hormone, more than eating high-carbohydrate foods in obese people.
In addition, protein helps you maintain muscle mass and can slightly increase the number of calories you burn per day . It is also important to prevent the loss of muscle mass that can occur with weight loss and with age.
If you are trying to lose weight, try to add a source of protein to every meal and snack. This will help you feel full longer, reduce cravings and reduce the likelihood of overeating.
Good sources of protein include:
- Dairy products
- nuts peanut butter
- Soft meat.
7. Several studies have shown that drinking water can increase weight loss and help maintain weight, and can even slightly increase the number of calories you burn daily.
Studies also show that drinking water before meals can reduce your appetite and food intake during your next meal.
However, the most important thing is to drink water instead of other drinks. This can significantly reduce sugar and calorie intake.
Regular water intake can be associated with an improved diet and can reduce calorie intake with beverages.
8. Baking or frying instead of playing or frying
The way you cook can dramatically change your health.
Grilling, blanching, deep-frying, and deep frying are common ways to cook meat and fish.
Polycyclic aromatic hydrocarbons
End products of advanced glycation
All of these compounds have been linked to many health conditions, including cancer and heart disease.
Healthy cooking methods include:
- cooking under pressure
- slow cooking
These methods do not promote the formation of these harmful compounds and can make your food healthier.
Although from time to time you can still enjoy grilled or fried dishes, these methods are best used in moderation.
9. Take supplements with omega-3 and vitamin D.
Nearly 1 billion people worldwide are deficient in vitamin D.
Vitamin D is a fat-soluble vitamin that is very important for bone health and the proper functioning of the immune system. Every cell in your body has receptors for vitamin D, which indicates its importance.
Vitamin D is found in very few foods, but fatty seafood usually contains the most.
Omega-3 fatty acids are another nutrient that is usually lacking in fatty seafood. They play many important roles in the body, including reducing inflammation, maintaining a healthy heart, and promoting proper brain function.
The Western diet is generally very rich in omega-6 fatty acids, which increase inflammation and are associated with many chronic diseases. Omega-3s help fights this inflammation and keeps your body in a more balanced state.
If you do not eat fatty seafood regularly, you should consider taking supplements. Omega-3 and vitamin D can often be found together in many supplements.
10. Buy your favorite fast food restaurant
Outdoor meals should not include junk food.
Think about changing your favorite fast food restaurant to a restaurant that offers healthy food.
There are many healthy fast-food restaurants and mixed cuisines serving healthy and delicious food.
It can be just a great alternative to your favorite burger or pizza. In addition, you can get these dishes at a very affordable price.
11. Try at least one new healthy recipe every week
Deciding what to eat for dinner can be a constant cause of frustration, which is why so many people tend to use the same recipes over and over again. You’ve probably been preparing the same recipes on autopilot for years.
Whether it’s healthy or unhealthy recipes, trying something new can be a fun way to add more variety to your diet.
Try to prepare a new healthy recipe at least once a week. It can change your food and nutrient intake and hopefully add some new and nutritious recipes to your food.