Monday, 20 May 2019

Tips for a healthy diet

Tips for a healthy diet

Tips for a healthy diet
Tips for a healthy diet

Whatever your New Year's resolution, a healthy and balanced diet will bring you many benefits in 2019 and beyond. What we eat and drink will affect our ability to fight infections, as well as the possibility of future health problems, including obesity, heart disease, diabetes and various cancers.

The specific ingredients of a healthy diet depend on different factors, such as our age and physical activity, and the type of food we supply in the communities we live in. But even in different cultures, some common dietary tips can help us live healthier and longer lives.

Important tips for healthy diet
•Eat different foods
•Salt reduction
•Reduce the use of certain fats and oils
•Limit sugar intake
•Avoid harmful use of alcohol

Eat different foods:

Our bodies are extremely complex and (with the exception of breast milk for babies) there is no single food that contains all the nutrients we need to keep our bodies in top shape. Therefore, our diet should include a variety of nutritious fresh foods in order to maintain good health.

Tips for ensuring a balanced diet:

•The daily diet should contain as many staple foods as wheat, corn, rice and potatoes, plus beans such as lentils and pods, lots of fresh fruits and vegetables, and foods of animal origin (such as meat, fish, eggs and milk).
•Try to choose unprocessed whole grain foods such as corn, millet, oatmeal, wheat and brown rice; these foods are rich in precious fiber to increase satiety.
•Choose lean meat as much as possible, or remove fat meat.
•Try to steam or boil as much as possible instead of frying food.
•The snacks selected should be raw vegetables, unsalted nuts and fresh fruits, not high-sugar, high-fat, high-salt foods.

Salt reduction:


Eating too much salt can raise blood pressure, which is a major risk factor for heart disease and stroke. Most people in the world eat too much salt: on average, our daily salt intake is twice the recommended limit of WHO (5 grams, equivalent to one teaspoon).

We should understand that even if we do not add salt to food, processed foods and beverages often contain a lot of salt.

Tips for reducing salt intake:

•Use less salt when cooking and processing food, and reduce the use of salty sauces and condiments (such as soy sauce, broth or fish sauce).
•Avoid eating high-salt snacks and try to choose fresh, healthy snacks instead of processed foods.
•When using canned or dried vegetables, nuts and fruits, choose a variety that does not contain salt or sugar.
•Salt bowls and salted condiments are not placed on the table. Try to avoid the habit of adding such condiments; people's taste buds can be quickly adjusted, and once adjusted, you can enjoy low salt but better taste. food!
•Check the food label and select the low sodium product.

Reduce the use of certain fats and oil

A certain amount of fat is needed in our diet, but excessive intake, especially bad fat, increases the risk of obesity, heart disease and stroke.

Industrial production of trans fats is the most harmful to health. A large amount of trans fat in the diet can increase the risk of heart disease by nearly 30%.

Tips for reducing fat consumption:

•Replace butter, lard and ghee with healthier oils such as soybean oil, rapeseed oil, corn oil, safflower oil and sunflower oil.
•White meat, such as poultry and fish, is selected to have a lower fat content than red meat; it also limits the consumption of processed meat products.
•To view food labels, be sure to avoid eating a variety of processed foods, snacks, and fried foods that contain industrially produced trans fats. Trans fats are often found in margarines and ghee, prepackaged snacks, snacks, baked and fried foods.

Limit sugar intake:

Eating too much sugar is not only harmful to the teeth, it also increases the risk of overweight and obesity, leading to serious chronic health problems.

As with salt, it is important to pay attention to “hiding” the sugar in processed foods and beverages. For example, a can of soda can contain up to 10 teaspoons of added sugar!

Tips for reducing sugar intake:

•Limit the intake of sweets and sugary drinks such as carbonated drinks, juices and juice drinks, juice concentrates or powders, flavored water, energy and sports drinks, ready-to-drink teas and coffee, and flavored milk drinks.
•Choose healthy and fresh snacks and discard processed foods.
•Avoid giving your child sugary foods. Salt and sugar should not be added to food supplements for children under 2 years of age, and sugar and salt should be limited in food for children over 2 years of age.

Thanks for reading, I hope you are satisfied with these tips for a healthy diet..

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