Fruits and vegetables are the foundation of a healthy diet, of course, have a healthy diet low in calories and high in nutrients. That is, they are rich in vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be part of every meal and the first choice for the purpose of the snack for at least five servings per day. Consumption of fruit and vegetables a day is definitely better.
2. Other carbohydrates and healthy grains
A healthy carbohydrates and fiber sources, grains, and in particular the whole part of your daily diet of long-term energy. Besides being delicious and satisfying, whole grains are rich in antioxidants and low in calories. They protect against heart disease, cancer and diabetes. Studies have shown people who eat more whole grains tend to have a healthy heart. Includes a variety of whole grains in your diet, including whole wheat bread, brown rice, millet, quinoa, and barley. Experiment to find bookmarks with different seeds. A bowl of Quaker Oats breakfast will help you to control your heart disease. Avoid contain refined grains such as bread, pasta and cereal, wheat.
Fiber in plant foods (fruits, vegetables and grains) found it very important to maintain a healthy digestive system. Fiber is a great support for a healthy diet low in calories to make you feel full faster and diet for a long time, and keep sugar. A healthy diet contains about 20 to 30 grams of fiber per day, but most of us only get about half of that amount.
Protein gives us the strength to continue. The lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. The protein is very important for children to stimulate growth. Such as fresh fish, chicken, tofu, eggs, nuts or peanuts.
- Leafy greens such as kale and green Sosin.
- Nuts contain peas.
- Dairy products fortified with vitamin D.
6. Limitation of sugar and refined grains
Is it okay to enjoy sweets, but try to reduce sugar. Sugar causes problems causing energy increase health such as arthritis, diabetes, osteoporosis, headaches and depression. How to solve this problem:
- Select the menu diet sehat changes with a little sugar.
- Avoid sugary drinks. A 12 oz soda has about 10 teaspoons of sugar in it! Try sparkling water with lemon or a splash of juice.
- Eliminate processed foods. Processed foods and foods made from white flour and white sugar causes your blood sugar rises.
7. Avoid excessive amounts of salt
The salt itself is not bad, but most of us consume too much salt in our diet. How to solve this problem:
- Limit sodium to 2,300 mg per day, the equivalent of a teaspoon of salt. Most of us consume much more than a teaspoon of salt per day
- Avoid processed, packaged, restaurant and fast food. Processed foods such as canned or frozen soups contain more teaspoon of sodium per day.
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