Contents
Eat fresh food
It is advised to eat fresh foods and avoid processing, as fresh foods provide the nutrients necessary for the body, for example fresh fruits are a good source of vitamins and minerals, while processed foods provide the body with energy, fats, and added sugars, and contain pigments and preservatives, and the process of food processing The same leads to the destruction of the nutrients in them, so some processed foods are of low nutritional value, so eating them in large quantities can increase the risk of heart disease and diabetes. [1]
Variety of foods
A healthy diet should include a variety of foods from the main food groups, including fruits, vegetables, whole grains, low-fat dairy products, and lean protein, including beans and other legumes, nuts and seeds; And healthy fats, among others. [2]
Eat fiber
Starchy foods should make up more than a third of the amount of daily food, for example, unpeeled potatoes are a rich source of fiber and vitamins, and brown rice, whole-wheat pasta, or white bread rich in fiber can be eaten as a full meal. [3]
Reduce saturated fat and sugar
It can result in eating a lot of fat and saturated to increase the amount of cholesterol in the blood, which leads to an increased risk of heart disease, while eating foods and beverages that contain a high proportion of sugar can increase the risk of obesity and tooth decay. [3]
Portion management
The amount of food that people need varies according to their age, activity levels, and gender, but some people may consume more energy than the one they use, and the researchers believe that there is a large correlation between large portions of food and obesity, the AHA explains that the amount of food is what a person chooses to eat While a portion of food is the amount of food listed on nutrition information labels, so care should be taken about the portion of food, and the number of calories in the portion; Because this affects a person's likelihood of becoming obese, or maintaining a healthy weight. [1]
References
- ^ A b , Adam Felman (9-5-2017), "How To Can Make The Change the I of a Healthful Diet To?" , Www.medicalnewstoday.com , Retrieved 14-6-2018. Edited.
- ↑ "Healthy diets" , www.mayoclinic.org , 4-11-2016, Retrieved 14-6-2018. Edited.
- ^ A b "Eat a well" , Www.nhs.uk , Retrieved 14-6-2018. Edited.
