1. Vary the food
It is not the single meal that makes the difference but balanced food choices over time.We need different more than 40 nutrients to stay healthy in life.
- After a large portion of meat for lunch, the next day's dish could be fish.
2. Follow a diet rich in carbohydrates
About half of the calories taken with food should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes and bread; It is a good idea to include at least one of them in every meal. Whole foods such as bread, pasta and whole grains contribute to our fiber needs.
3. Replace saturated fats with unsaturated fats
Fats are important for a healthy diet and the proper functioning of the organism, even if a too high intake can have a negative impact on the lost body and cardiovascular health. Different types of fats have different effects on health: the following suggestions can help us maintain balance:
- The consumption of complex and saturated fats (often contained in foods of animal origin) should be limited and hydrogenated fats completely avoided; checking the labels helps to identify the origin.
- The consumption of fish 2-3 times a week (of which at least a portion of oily fish) contributes to the right intake of unsaturated fats.
- Cooking food should be steamed, boiled or baked instead of frying; remove the fat parts of the meat and use vegetable oils and seasonings.
4. Consume lots of fruit and vegetablesFruit and vegetables are among the most important foods for our vitamin, mineral and fiber needs, of which at least 5 portions a day should be consumed, for example a glass of fresh fruit juice for breakfast, perhaps an apple and a piece of watermelon as a snack and a generous portion of mixed vegetables at every meal.
5. Reduce salt and sugar intake
A high intake of salt can lead to high blood pressure and increase the risk of cardiovascular disease. There are various ways to reduce the intake of salt in one's diet:
-Insert low-sodium products into the expense.
-Replace salt with spices and increase the use of aromas and the variety of flavors.
-Don't put salt the table, or at least not add salt on dishes.
Sugar sweetens and makes certain foods more palatable but sugary foods and beverages are caloric, therefore they should be consumed in moderation, like small occasional goodies. Instead, you can replace sugar with fruit, even to sweeten food and drink.
6. Eat regularly, check the amount of servings
Changing foods regularly and eating them in appropriate portions is the best formula for healthy eating.
Avoiding meals, especially breakfast, can cause uncontrolled hunger that often leads to overeating. Snacks between main meals can help control hunger, but they should not replace them: yogurt, some fresh or dried fruit or vegetables (like carrot sticks), unsalted nuts or some cheese with bread are best choices for snack.
Paying attention to the quantity of portions helps you not to consume too many calories and to eat a little of everything without having to eliminate food.
- Cooking only the right amount facilitates the control of how much food is consumed.
- Examples of reasonable portions are: 100 g of meat, a medium-sized fruit, half a cup of pasta to be cooked.
- Serving dishes in smaller dishes helps to control the portions.
- The label on packaged foods containing nutritional values can help control portions.
-When eating out, you can share portions with friends.
7. Drink lots of water
The need for fluids in adults is at least 1.5 liters per day! Even more if it's very hot or if you are physically active. Water is, of course, the best source of fluids - of tap or mineral, sparkling or natural, smooth or with added aromas. Fruit juices, tea, soft drinks, milk and other beverages are acceptable from time to time.
8. Maintain a healthy weight
The weight varies from individual to individual and depends on factors such as sex, height, age and genetics. Overweight increases the risks of a wide spectrum of diseases, including diabetes, heart disease and cancer.
The excess body fat is due to a consumption of food that exceeds the requirement. Excess calories can come from any caloric nutrient - protein, fat, carbohydrate or alcohol - but fats are the most concentrated energy source. Physical activity helps consume calories and keep us in shape. The conclusion is quite simple: if you gain weight, you need to eat less and move more!
9. Be active and make it a habit!
Physical activity is important for everyone, regardless of body weight and health conditions. It helps burn excess calories, is good for the heart and circulatory system, maintains and increases muscle mass, improves mental concentration and overall physical well-being and health. You don't need to be a skilled athlete to do physical activity! 150 minutes of moderate exercise a week is recommended, which can easily become part of your daily routine. We all can:
- use the stairs instead of the elevator
- take a walk during the lunch break (and stretch your muscles in the office)
- find time for family activities on weekends
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