Developing healthy eating habits is not as obvious or however it is more challenging than many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods provide different nutritional contributions. In addition, fruits, vegetables, grains and legumes, more foods high in complex carbohydrates, fiber, vitamins and minerals, low in fat and cholesterol free should be the most of the calories that you consume. The rest should come from products with low-fat dairy, lean meat and poultry, and fish. You should also try to maintain a balance between calorie intake and calorie consumption which means “do not eat more food than your body can use.” Otherwise, you will gain weight. The more you are active and you can eat and still maintain this balance. Following these three basic steps does not mean you give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions.
You can also view healthy eating as an opportunity to expand your range of choices, looking for foods that do not normally eat, especially vegetables, whole grains and fruits. A healthy diet does not necessarily mean eating foods that are tasteless or unpleasant.
The following basic guidelines are all you need to know to build a healthy diet. ( a-dieta.nuovadieta.it )
- Eat plenty of fiber-rich foods, namely cereals, fruits, vegetables, beans and whole grain foods.These carbohydrates are “good”, fill and have a relatively low in calories. They should provide us with 20 to 30 grams of dietary fiber you need each day, which slows down the absorption of carbohydrates, so there are fewer changes in insulin and blood sugar, with a significant health benefit. These foods also provide important vitamins, mineral ie phytochemicals (plant chemicals essential to good health).
- Be sure to include in your diet vegetables, orange and yellow fruits and vegetables such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.
- Limit your intake of foods high in refined sugar, non-grains, such as white bread, and salty snacks. Sugar, is added to a wide range of foods. Only one day in a can of a soda sweetened (160 calories) can make you increase up to 30 Kg in the course of a year. Many sugary foods are also high in fat, so they are loaded with calories.
- Reduce animal fat. And ‘rich in saturated fat, which raises cholesterol levels in the blood and other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat dairy products or fat.
- Also reduce the fats, supplied by hydrogenated vegetable oils used in processed foods in the supermarket and in many fast-food restaurants.
- Eat more fish and nuts, which contain healthy unsaturated fats. Replace butter and margarine with olive oil.
- Eat moderate portions, in particular of high-calorie foods. In recent years, the portions are leavened, particularly in restaurants. Choose a starter instead of a first, split a dish with a friend, and do not order huge portions.
- Keeps cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products such as meat, poultry, dairy products and egg yolks.
- Eat a good variety of foods. Do not try to fill your nutrient requirements by eating the same food every day. It ‘may not have received all the essential nutrients, so eating a wide assortment of foods helps to ensure you get all the nutrients you need. In addition, this limits the exposure to pesticides or toxic substances that may be present in a given food.
- Keep an adequate supply of calcium. Calcium is essential for strong bones and teeth. Use sources of calcium, low in fat, such as skim milk and low-fat yogurt. If you do not you can get the optimal amount from foods, take some supplements .
- Try to get your vitamins and minerals from foods. If you’re not capable of using supplements. Supplements can not replace a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals, but they are of good quality also provide the “synergy” that many nutrients require to be efficiently used in the body, are, therefore, valid alternatives.
- Maintain a desirable weight. Balances the energy ingested (calories) with those burned.Physical activity is essential.
- If you drink alcohol, do so in moderation. Ie one drink per day for women and two a day for men. A drink is defined as a pint of beer, 200ml of wine, or 80 ml of spirits. Consume excess alcohol leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.