8 tips for healthy eating - NHS
The way to eat healthy is to consume calories in the right amount according to your activity so that there is a balance between the energy consumed and the energy used by you
Eat a balanced diet
If you eat more than your body needs (eat more than required) then your weight will increase because the energy you do not use gets stored as fat
On the contrary if you eat too little then your weight will be less will be read
Important information for a balanced diet
You should eat different types of food to ensure that the food you are eating is balanced and you are getting all the nutrients that are necessary for a balanced and good health
Most important information about energy
According to research, men should take 2500 calories (10500 kilojoules) of energy per day
While women should take about 2000 calories (8500 kilojoules) of energy per day
Britain Information about energy consumption
Most adults in Britain consume more than the required amount of energy If you are eating high calories and want to eat low calories
1 Based your diet on high fiber starchy carbohydrates
About one third of the food you eat should be starchy carbohydrates. This includes potatoes, bread, rice pasta and cereals
Choose high fiber or whole grain varieties like whole wheat pasta, brown rice or potatoes with peels
It has more fiber than starchy carbohydrates
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Important Information
When you cook this type of food or have a side dish, keep an eye on the ingredients found on it
For example, oil on chips, Butter on bread and sweet sauce on pasta
2 Consume fruits and vegetables in large quantity
Consume fruits and vegetables regularly
These not only improve your physical health but also your mental health. Due to the nutritious elements found in them, you get balanced energy, your health improves and they also protect us from various types of diseases.
3 Eat more fish, which includes oily fish as well
Consumption of fish provides many benefits to us and our health By consuming it, we get a lot of protein.
Fish is a good source of protein and it also contains many vitamins and minerals.
Dieting Plan
Eat at least two fishes every week, which should include at least one part of oily fish.
Omega-3 is present in high amount in oily fish. It may help in preventing heart disease.
4 Reduce the consumption of fat and sugar.
You need some amount of fats in your diet, but it is important to note how much fats you should consume as food. are
Types of fat
There are two types of fat
Specific and Non-Specific
Consuming excessive amount of selective fat increases the cholesterol level in the body due to which the risk of heart disease increases
Important Information about fat
Male should not consume more than 30 grams of selective fat per day
Female should not consume more than 20 grams of selective fat per day
Important Information
Children up to the age of 11 years should take less selective fat than adults but a diet with less concentration should be taken for children up to the age of 5 years It is not suitable for children of less than 10 years of age. Apart from this, dairy products with limited fat like paneer, curd, etc. are prohibited till the age of 2 years.
Specific fat is found in many dairy products, its list is as follows
butter, raw paneer, cream, cake, biscuits, mixed pieces of meat, etc.
Important Information about fat
Always include only dairy products with limited fat in your diet like vegetable oil and spread, oil, fish and avocado.
By the way, all types of fat have more energy. So, they Should be eaten in small quantity
Suger
Regularly consuming Chinese food items and beverages increases the risk of obesity and dental problems.
Full of energy
Sweet and raw food and beverages are all full of energy (digested in kilos or calories) if they are used regularly then weight can increase. They can also become a cause of tooth decay especially if they are eaten with food.
Information about free suger
Free suger is the which is mixed in food or beverages
It is naturally found in the juice of honey, syrup and unsweetened fruits
Advise
Instead of sugar found in fruits and milk, you should take this What type of Chinese work should be used
5 Eat less salt
If an adult consumes more than 6 grams of salt a day, he may face diseases like heart disease because eating too much salt can increase your blood pressure which is a big risk for the heart
6 Stay active and maintain a healthy weight
Along with eating healthy food, regular exercise is also necessary to stay healthy. It keeps you physically fit as well as plays an important role in your mental development.
To lose weight, the body needs fewer calories, so eat less and focus more on exercise and consult a doctor to adopt these tips
7 Don't skip breakfast
Some people skip breakfast because they think skipping breakfast will help them lose weight
But a healthy breakfast rich in fibre and low in fat, sugar and salt can be a good alternative to a balanced diet and help you get the nutrients you need for good health.
8 Don't feel thirsty
Your body needs fluids. The government recommends drinking 6 to 8 glasses of water a day. Adequate amounts of fluids improve our health as it flushes out harmful substances from the body which have a profound impact on our health.