Nutritious and Healthy diet chart by HealthSous - 1 views
started by healthsous on 02 Feb 21
started by healthsous on 02 Feb 21
started by healthsous on 02 Feb 21
started by healthsous on 02 Feb 21
It's easy to get confused when it comes to health and nutrition. Most people just doesn't even know what then should eat to keep their body healthy and the people who knows they just neglect it. Even qualified experts often seem to hold opposing opinions.Yet, despite all the disagreements, a number of wellness tips are well supported by research. Here some nutrition and healthy diet tips by HealthSous that are actually based on good science.
A healthy diet includes the following:
* Fruit, vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat and brown rice).
* At least 400 g (i.e. five portions) of fruit and vegetables per day , excluding potatoes, sweet potatoes, cassava and other starchy roots.
* Less than 10% of total energy intake from free sugars, which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day, but ideally is less than 5% of total energy intake for additional health benefits . Free sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.
* Less than 5 g of salt (equivalent to about one teaspoon) per day . Salt should be iodized.
Fruit and vegetables
Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs and helps to ensure an adequate daily intake of dietary fibre.
Fruit and vegetable intake can be improved by:
* always including vegetables in meals;
* eating fresh fruit and raw vegetables as snacks;
* eating fresh fruit and vegetables that are in season; and
* eating a variety of fruit and vegetables.
Fats
Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population . Also, the risk of developing NCDs is lowered by:
* reducing saturated fats to less than 10% of total energy intake;
* reducing trans-fats to less than 1% of total energy intake; and
* replacing both saturated fats and trans-fats with unsaturated fats (2, 3) - in particular, with polyunsaturated fats.
Sugars
In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake.A reduction to less than 5% of total energy intake would provide additional health benefits .
Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent evidence also shows that free sugars influence blood pressure and serum lipids, and suggests that a reduction in free sugars intake reduces risk factors for cardiovascular diseases
Path to improved your health
It can be hard to change your eating habits. Making changes to your diet may also be beneficial if you have diseases that can be worsened by the things you eat or drink. Many diseases can be cured and even your body can get benefit from changes in diet.
* Bake, grill, or broil meat instead of frying it. Remove the skin before cooking chicken or turkey. Eat fish at least once a week.
* Reduce extra fat. This includes butter on bread, sour cream on baked potatoes, and salad dressings. Use low-fat or nonfat versions of these foods.
* Eat plenty of fruits and vegetables with your meals and as snacks.
* Read the nutrition labels on foods before you buy them. If you need help with the labels, ask your doctor or dietitian.
* When you eat out, be aware of hidden fats and larger portion sizes.
* Staying hydrated is important for good health.
visir- https://healthsous.com/