Do you want to to stay health by following a healthy diet?! I guess yes,. Following the right diet is essential for our well being and good health as well as living a happy life. Follow my health diet tips below for a health life.
Eat lots of fruits and vegetables.
Eat atleast 5 portions of a variety of fruits and vegetables everyday as they contain different combinations of vitamins and minerals. Fresh, frozen, tinned, dried, and juiced all count but remember unsweetened fruit juice and smoothies should be limited to 150mls per day in total and dried fruit should be limited to about 1 tablespoon (30g) per day and eaten with a meal. Did you know fruits and vegetables contain fiber?! Yes they do, which helps you keep you full, keeps digestion normal as well as decreasing risk and effects of various diseases such as heart disease, type 2 diabetes, high blood pressure and some cancers. Further more fruits and vegetables replace the high calorie foods which helps lower calorie intake as a result there is decreased risk of weight gain which is linked to several diseases.
Eat less salt.
Adults should eat not more than 6g( 1teaspoon) per day and children should have atleast less. A high salt intake is associated with an increased risk of developing high blood pressure which puts you at a greater risk of developing stroke or heart disease. On addition to heart diseases, to much salt in your diet may cause you to retain fluid in your kidney leading to weight gain and bloating. Too much salt also brings a risk of diabetes, yes it's true,. eating too much salt increases the risk of complications from diabetes.
Drink pretty of water.
Aim for 6-8 glasses of fluid per day. Water is best choice as it hydrates you without adding any extra calories to your daily intake. Other good options include unsweetened tea and coffee, sugar free drinks and low fat milk. Unsweetened fruit juice and smoothies count but remember intake should be limited to 150mls a day. Alcohol does not count because it makes you pass urine more frequently. Further more taking prenty of water helps increase energy and relieves fatigue because it helps you think, focus, concentrate and be more alert, Promotes weight loss, Flushes out toxins, Improves Skin complexion and Maintains regularity.
Don't Skip Breakfast.
A healthy breakfast can provide fibre calories, vitamins and minerals important for health. Choose wholemeal toast for a healthy start of the day.
Cut down on saturated fat and sugars.
Swapping saturated fat, found in butter, ghee, chocolate, cheese and fatty cuts on meat, with unsaturated fats, found in vegetable oils, nuts, seeds, oily fish, and avocado, can help lower the level of cholesterol in your blood. Remember a high cholesterol level in your blood increases the risk of coronary artery diseases, However too low levels of cholesterol in the body is also associated with some health broblems, so make sure you keep it moderate.
Eat more fish, including a portion of oily fish.
Aim for atleast two portions of sustainably sourced fish per week, including a portion of oily fish(a portion is approximately 140g cooked weight). Oily fish, such as sustainably sourced salmon, sardines mackerel and trout, are one of the only natural food sources of vitamin D, which is important for bone health. Oily fish is also our main source of Omega 3 which is important for heart health.
Base your meals on starchy carbohydrates.
Starchy carbohydrate foods include potatoes, bread, pasta, rice, and noodles. Where possible choose wholegrains or higher fibre versions with less added fat, salt and Sugar or leave the skins on potatoes. Starchy foods are a good source of energy and a source of a range of nutrients in our diet, remember starchy foods contain fibre, calcium, iron and ,B vitamins, which nutrients are a great deal for the health of our body's as well as a source of energy.