Healthy food choices give your body and your brain the energy they need to continue with daily activities, the building blocks – components for your skin, muscles, brain and hair, protection from the common cold and more serious illnesses Security.
It is not just a question of eating, it is a question of eating foods from a healthy and balanced diet every day.
A healthy diet is a balanced mix of healthy food choices, dietary fiber, good fats, complex carbohydrates, proteins, vitamins and minerals, with as little salt, simple sugar, saturated and trans-fats as possible:
Fiber:
Dietary fiber can be either soluble or insoluble and both come with amazing health benefits. With adequate fluid intake, fiber moves through your system faster and keeps you regular.
Fiber contains no calories and you need to eat at least 25-30 grams of whole grains, fruits, vegetables, and legumes daily. Check the amount of fiber in the foods you buy at the supermarket, anything above 4-5% is great.
Fat:
Eat foods high in unhealthy saturated and trans fats, preferring mono and poly unsaturated fats. Buy lean meats – pork, beef, chicken, turkey, trim visible fat from meat before cooking, remove skin from turkey and chicken. Try not to eat duck and duck but you can eat fish fatty or lean as it is high in healthy omega 3 fatty acids.
There’s no need to add oil when you’re cooking meat; Grilling or baking are your best options, frying is your worst. Extra virgin olive oil, canola oil, walnuts and ground flaxseeds are healthy sources of fat. Butter and margarine are high in saturated and trans-fatty acids.
Sugar:
Avoid added sugars to avoid extra calories which will easily make you put on weight. Added sugar has many hidden names, so check the ingredients list for fructose, glucose, maltose, dextrose, corn syrup, honey as well as simple sugar.
Sugar has no nutritional value, doesn’t add any vitamins or minerals, they are just empty and addictive calories. Yes, sugar and its substitutes act like addictive drugs in your body.
Salt:
Too much sodium can lead to high blood pressure, cardiovascular complications, and even heart attack and stroke. Beware of hidden salt in processed foods. Table salt that you use in your cooking or on your food is only one way to increase your sodium intake.
Use spices, herbs, vinegar, wine, lemon or lime juice, garlic, ginger and chili in your cooking instead of salt. Choose low- or low-sodium soups, cereals, frozen foods and baked goods. Use very sparingly high-salt soy sauce, olives, pickles, chicken salt or garlic salt.
Protein:
As the building blocks of your body – bones, skin, hair and muscles, protein is very important to your health. High-protein foods are also high in fat, so be careful when purchasing dairy and meat.
choose low- or non-fat versions of milk – yogurt and lean meats; Nuts and legumes are also excellent sources of protein. Cottage and ricotta cheese are low-fat sources of protein, as are egg whites, skinless chicken and turkey, fish, nuts, seeds, Quorn and soy products.
Source by Tim Karlilar
