Healthy diet will help you to control your weight and protect against some diseases. Eating is the only source of nutrient that can offer daily energy required.
Meals during the day should include:
* Varied consumption of nutritious foods;
* Consumption of grains, vegetables and fruits;
* Reduced consumption of sugar, salt, sodium, alcohol, fat and cholesterol.
Note! Carbohydrates, fats and proteins provide calories needed for energy. For your diet to be balanced, you need vitamins and minerals and more fiber and water.
Carbohydrates. The main source of energy comes from carbohydrates. They should provide about 55% of daily calories. To have a healthy diet select the best carbs, mainly from plants (whole grains, pasta, rice and vegetables). Avoid sugar, white bread and pastries.
Fat. Fat is important to carry out certain functions in the body, but we must be careful. Too many saturated fats that come from animals (such as butter) may contribute to causing certain diseases such as heart, diabetes, etc.. Limit the amount of fat and eat more often olive oil.
Proteins. They should represent 15% of your diet. Proteins contribute to tissue regeneration and beyond. We are not able to produce amino acids that our body needs. This means you will have to take them from food, it recommends eating white meat (poultry), fish, eggs, etc.. Try to avoid the red meat or processed meat.
Vitamins. You need in small quantities. You can get the necessary quantity consuming various products such as green vegetables, citrus, raisins, fish, milk, etc..
Minerals. Your body needs to regulate internal processes. Can be obtained from peas and beans, vegetables (broccoli and spinach), dairy or fish.
Fibers. They come from plant foods and pass through our body without being digested and absorbed. Fiber helps control appetite and digestion. Are found in fruits, vegetables and whole grains.
Water. You need water more than food. Our body can live up to 70 days without food, but only 10 days without water. It is recommended to drink at least eight glasses of water every day.
Additional Tips by Fred
- Plan your meals so as to include all the essential nutrients daily mass;
- Foods should be varied and tasty;
- Try to eat one quarter to one third of daily calories for breakfast;
- Prepare light meals for dinner and include several dishes without meat;
- Decrease intake of saturated fat, salt and sugar.