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Healthy Diets - 10 steps to easy weight control
Healthy diets promoted by many companies and guru's are anything but healthy diets in fact, they can be harmful to your long
term health.
So if you are looking for healthy diets then you should consider if they take into account the 10 points below, which are
universal in scope and are actually not that difficult to follow.
1 Balance Fat & Protein
Fat should supply around 30% of your total daily calories. Limit your intake of fat by having more vegetables in your diet.
Eat lean meats, light-meat poultry without the skin, fish, and low-fat dairy products. In addition, make sure you limit
vegetable oils and butter in your diet.
Protein should be around 15% of your calorie intake. Don't fall for the myth of so called healthy diets that recommend eating
protein at the expense of fat it's not natural and can cause health problems.
2. Limit your intake of saturated fat.
This is the kind of fat, found mostly in animal products, that increases blood cholesterol levels and has other negative
health effects. It should supply less than one-third of the calories derived from fat.
Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products and is easy to check.
3. Eat foods rich in complex carbohydrates.
Carbohydrates should contribute around 55% of your total daily calories. Don't fall for the hype that carbohydrates are bad
for you they are not, just make sure you eat complex carbohydrates.
to help get the right sources, eat plenty of fruits and vegetables and six or more servings of whole grains. This will help
you obtain the 25 grams of fiber you need each day.
4. Avoid too much sugar.
Many foods that are high in sugar are also high in fat. Look at the labels to see how much sugar is a product many products
say they are low in fat but they are high in sugar and this turns to fat.
5. Make sure to include green, orange, and yellow fruits and vegetables
Examples would be broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods are
regarded as increasingly important in helping protect against a variety of diseases.
6. Variety
Eat a variety of foods; this really is the key to a balanced diet. Don't try to fill your nutrient requirements by eating the
same foods every day, it won't work.
7. Limit sodium intake
Your sodium intake should be a maximum of 2,400 milligrams per day. This is equivalent to about a teaspoon of salt.
Therefore, Avoid salty foods and be careful to check food labels carefully for sodium content.
8. Vitamins and minerals From Food
Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals.
Foods also provide the "synergy" that many nutrients require to be effective and broken down in the body and utilized
correctly.
9. Maintain a desirable weight.
Don't ignore exercise, it only needs to be moderate, you don't have to kill yourself in the gym! The two biggest causes of
obesity are processed unnatural foods and our modern lazy life style.
10. Enjoy your food
If you drink alcohol, eat chocolate, crisps etc you can but don't overdo it. Why shouldn't you enjoy what you really enjoy?
There is no reason why you can't.
Healthy diets are balanced diets
There are many healthy diets to choose from and there all different but the basis of any healthy diet will be generally based
on the 10 points outlined above.
Article Source: www.net-planet.org
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