Diet for a healthy diet not only helps maintain health and reduce the risk of dangerous diseases, such as heart disease, type 2 diabetes and many types of cancer. The right diet can also help you reach or maintain your ideal weight while nourishing your body.
If you are currently or will go on a diet, the following steps can be used as a guide early start diet to a healthy diet. You are also recommended to consult a doctor about the kinds of nutritional diet to suit your health or body condition.
Build your diet for a healthy diet means to choose the type of food that is nutritious vegetables for the body and consume on a regular basis and in accordance with Recommended Dietary Allowances (RDA) daily. The daily RDA is determined based on age, gender, height and weight, as well as how active your body activity.
Find out the recommended daily RDA, needs to be done before the start of a healthy diet. After getting the RDA, you will be given a choice of the following number of food group servings that suit the needs of the body.
After learning of the daily RDA is needed by the body, the next step that you can do is make sure you choose a pattern of eating that will consume the nutrients and solids in accordance with the recommended amount.
For example, you need 2,200 calories per day. Then to meet the RDA, eating patterns and the types of food that can be recommended is as many as 170 grams of protein, whole grains as much as 200 grams, two servings of fruit, three servings of vegetables and three servings of dairy products. Make sure you have protein, whole grains, dairy products, vegetables, and fruits in your daily food menu to get different types of nutrients required for a healthy body.
You can then set the comparison of each type of food in accordance with personal taste, budget, as well as socio-cultural aspects in the environment around you. For example for the type of food grains, the rice can be replaced with pasta, cereals or wholegrain bread so as not to get bored. You can see the nutritional information printed on the product packaging to find out how many calories it has.
Here is the limit of intake for salt, sugar, and saturated fat is recommended:
Table salt or salt contained in the food in packaging or food served in the restaurant contains sodium. The levels of sodium are not recommended consumed more than 2300 milligrams (2.3 grams) per day for *dults and children aged 14 years and over. If you have high blood pressure or heart disease, the recommended sodium limit is 1500 milligrams per day or the equivalent of 2/3 teaspoons salt.
Additional syrups or sweeteners commonly added to foods or beverages are not recommended to be consumed more than 10 percent of total daily calories of daily AKG. Better to consume water than sweet drinks. Limit also the consumption of sweet foods, such as cakes, candies, and brownies.
3. Saturated fats
Foods with high saturated fat content, such as cheese, sausage, ribs, chicken skin, beef and processed meats, it is recommended not to exceed 10 percent of the total amount of calories your daily RDA. Choose foods containing unsaturated fats, such as avocado.
By having a diet to a diet that consisted of various types of food nutritious vegetables, you might not necessarily have to avoid your favorite snacks. The key is consumed in amounts or smaller portions.
The trick for the habit of "snacking" that you can do is not eat directly from the packaging, but placed on the dinner plates so you can control the amount and kinds of snacks consumed.
Remember to always balance the kinds of food that goes into your body and make sure you keep eating foods with vitamin and minerals, and other nutrients the body needs. Foods that are healthy and rich in nutrients will keep you full longer and reduce the "cravings".
Delaying or skipping a meal time effect on the low intake of micro nutrients your body needs, especially the breakfast time. Skipping breakfast is associated with the intake of calcium, vitamin C, folate, vitamin A, and magnesium.
You can get around with planning meals together with the family. This way you'll never miss a meal time, while staying focused on diet and healthy eating habits. In addition to the lack of nutrients intake, skip meals and ignore the hunger that comes along can also trigger you are consuming the food less healthy or precisely packed too much.
Start healthy habits does require time, commitment, and patience. You have to keep reminding myself will reason and purpose that makes you go on a diet or a change in eating patterns.
Diet for a healthy diet must be coupled with changes in eating habits. Some eating habits, such as eating too fast, eating until sold out, eating when not hungry, or eating while standing, can lead to excessive eating habits and excess weight. Come on, you can do it! And do not forget to spend time exercising at least 30 minutes a day.
Tag : Dieting