12 Keys Healthy Diet Lose Weight
12 Keys Healthy Diet Lose Weight - To develop the habit of healthy eating habits is not as complex or as tightly as imagined by many. The first principle of a healthy diet that is by eating foods that are highly variable. This is important because different foods will contribute to different nutrient.
Secondly, fruit, vegetables, grain and legume foods that are high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and cholesterol-free — was supposed to be the largest portion of the calories you consume. The rest should come from dairy products and low in fat, meat and poultry, and fish.
You should also try to maintain a balance between calories consumed and calories expended — IE, don't eat more than that can be utilized by your body. If not, then your weight will increase. By following these three basic steps does not mean that you should completely abandon all of your favorite foods. As long as your diet is balanced overall and rich in nutrients as well as fiber, then there is nothing wrong with the occasional eating favorite foods. Just make sure to limit how often you eat these foods, and try to eat them in small portions.
You can also look at healthy eating pattern as an opportunity to expand the reach of your choice by way of trying out different kinds of foods — mainly vegetables, whole grain, or fruit — you don't usually eat. A healthy diet to lose weight does not have to mean eating foods that are soft or not interesting.
The following basic guidelines you need to know to put together a healthy diet to lose weight:
1. Multiply eating food high in fiber — namely fruit, vegetables, whole grains, and whole grain. This is the Carbs-Carbs "good" — rich, nourishing, and relatively low in calories.
All these foods should provide 20 to 30 grams of fiber intake you need each day, which slows the absorption of carbohydrates, so as to minimize the effect on insulin and blood sugar, and provide other health benefits. Such foods provide a variety of vitamins, minerals, and phytochemicals (plant-based chemical substances) that are important to health.
2. be sure to include fruits and vegetables in green, orange, and yellow — such as broccoli, carrots, citrus fruits, and cantaloupe fruit. Antioxidant and nutrient-nutrient in these foods may help protect against the development of certain cancers and other diseases. Eat five or more servings per day.
3. Limit your intake of foods that contain sugar, processed grain products such as white bread, and foods-foods that contain salt. Sugar additive, no. 1, it is added to many types of food.
One can of soda (160 calories) can add 16 pounds in one year's time. A lot of the foods that contain sugar are also high in fat, so that meals are also dense in calories.
4. reduce animal fats. Animal fats that are high in saturated fat, which increases the blood cholesterol levels and provide other negative impacts on health. Choose lean meats, skinless poultry, and dairy products with no or low fat.
5. reduce trans fat, which is contained in the hydrogenasi vegetable oil that is used in most processed foods in the supermarket and a variety of fast-food restaurant.
6. Multiply eat fish and nuts, which contain healthy unsaturated fats. Instead of butter or margarine or canola oil with the oline.
7. Keep servings in a medium scale, especially the foods that are high in calories. In the last years the size of the servings have been doubled at the restaurant. Please choose a smaller portion, for two servings of cereal with a friend, and don't order anything that is super sized.
8. Keep your cholesterol intake to remain below 300 milligrams per day. Cholesterol is only found in animal products such as meat, poultry, dairy products, and egg yolks.
9. Eat a variety of foods. Do not try to meet your nutritional needs by eating the same food every day.
It is possible that not all of the nutrition that is identified, and by eating foods that are highly variable will help you to ensure that you will get all the nutrition it needs. In addition, this will limit we you against all types of pesticides or toxic substances that may be found in certain foods.
10. Maintain a sufficient calcium intake. Calcium is very important for the strength of bones and teeth. Get your calcium from sources such as low-fat, skim milk and low-fat yogurt. If you can't get the optimal amount of food, drink supplement.
11. try to get your vitamins and minerals from food, not from the supplement. Supplement can not replace a healthy diet, providing dental and other important substances other than vitamins and minerals. Food also provides a "synergy" required by the various nutrients for it to be used effectively in the body.
12. Maintain a body weight that is in want. Balanced right intake of energy (calories) and the energy expended. Exercise and physical activity is very important.
That's the 12 keys to a Healthy Diet, I hope the above tips can be useful for us.
All these foods should provide 20 to 30 grams of fiber intake you need each day, which slows the absorption of carbohydrates, so as to minimize the effect on insulin and blood sugar, and provide other health benefits. Such foods provide a variety of vitamins, minerals, and phytochemicals (plant-based chemical substances) that are important to health.
2. be sure to include fruits and vegetables in green, orange, and yellow — such as broccoli, carrots, citrus fruits, and cantaloupe fruit. Antioxidant and nutrient-nutrient in these foods may help protect against the development of certain cancers and other diseases. Eat five or more servings per day.
3. Limit your intake of foods that contain sugar, processed grain products such as white bread, and foods-foods that contain salt. Sugar additive, no. 1, it is added to many types of food.
One can of soda (160 calories) can add 16 pounds in one year's time. A lot of the foods that contain sugar are also high in fat, so that meals are also dense in calories.
4. reduce animal fats. Animal fats that are high in saturated fat, which increases the blood cholesterol levels and provide other negative impacts on health. Choose lean meats, skinless poultry, and dairy products with no or low fat.
5. reduce trans fat, which is contained in the hydrogenasi vegetable oil that is used in most processed foods in the supermarket and a variety of fast-food restaurant.
6. Multiply eat fish and nuts, which contain healthy unsaturated fats. Instead of butter or margarine or canola oil with the oline.
7. Keep servings in a medium scale, especially the foods that are high in calories. In the last years the size of the servings have been doubled at the restaurant. Please choose a smaller portion, for two servings of cereal with a friend, and don't order anything that is super sized.
8. Keep your cholesterol intake to remain below 300 milligrams per day. Cholesterol is only found in animal products such as meat, poultry, dairy products, and egg yolks.
9. Eat a variety of foods. Do not try to meet your nutritional needs by eating the same food every day.
It is possible that not all of the nutrition that is identified, and by eating foods that are highly variable will help you to ensure that you will get all the nutrition it needs. In addition, this will limit we you against all types of pesticides or toxic substances that may be found in certain foods.
10. Maintain a sufficient calcium intake. Calcium is very important for the strength of bones and teeth. Get your calcium from sources such as low-fat, skim milk and low-fat yogurt. If you can't get the optimal amount of food, drink supplement.
11. try to get your vitamins and minerals from food, not from the supplement. Supplement can not replace a healthy diet, providing dental and other important substances other than vitamins and minerals. Food also provides a "synergy" required by the various nutrients for it to be used effectively in the body.
12. Maintain a body weight that is in want. Balanced right intake of energy (calories) and the energy expended. Exercise and physical activity is very important.
That's the 12 keys to a Healthy Diet, I hope the above tips can be useful for us.