It is important to limit foods with much less healthy fats, “free” sugars and salt. Saturated fat can raise cholesterol levels, and excessive salt consumption can lead to high blood pressure, both of which contribute https://kromanutricion.com/ to an increased risk of heart disease. Excessive consumption of “free” sugars, for example in soft drinks and snacks, has been linked to tooth decay and can also lead to an increase in energy intake.
WATERGreens The more vegetables, and the greater the variety, the better. VEGETABLESFruitSEet many fruits of all colors FRUITSealthy ProteinChoose fish, poultry, beans and nuts; limit red meat and cheese; Avoid bacon, cold cuts and other processed meats. Eat a variety of whole grains (such as whole grain bread, whole grain pasta, and brown rice). WHOLEGRAINSStay ActiveIncorporate physical activity in your daily routine. They are extremely high in sodium and increase the risk of high blood pressure, heart disease and stroke. Eating too much sugar not only makes you feel guilty, but it can also cause health problems.
Other plant-based beverages do not have the same nutritional properties as animal milk and soy drinks. Protein recommendations include seafood, lean meat and poultry, eggs, legumes, soy products, nuts and seeds. Ultra-processed foods are very tasty, meaning they’re easy to overeat and activate reward-related areas in the brain, which can lead to excessive calorie consumption and weight gain.
High salt intake of such foods can also lead to hypertension, a risk factor for heart disease. The fats consumed should be less than 30% of your total energy intake. There are different types of fats, but unsaturated fats are preferred over saturated fats and trans fats. The WHO recommends reducing saturated fats to less than 10% of total energy intake; reduce trans fats to less than 1% of total energy intake; and replacing both saturated and trans fats with unsaturated fats.
Sugar is highly addictive and is known to cause weight gain due to its chemical properties. Take 1/2 cup of beans or 1 egg a day to add variety to the diet, as well as potassium and B vitamins. In addition to having many vitamins and minerals, fish is a wonderful source of protein.
When reducing unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats will make a positive difference to your health. However, swapping out animal fats for refined carbohydrates won’t reduce your risk of heart disease or improve your mood.
Eating fruit in its natural form will help you achieve the recommended intake of 30 g of fiber per day. Even better, dilute it with the same amount of water to continue. Replacing saturated fats with unsaturated fats will make the biggest difference to your health. Unsaturated fats are found in liquid vegetable oils, as well as in nuts, seeds, legumes, avocados and fatty fish rich in omega-3 rich in omega-3 which is rich in omega-3. These foods will help lower bad cholesterol and increase good cholesterol levels. A poor diet can cause your body to fail to replenish your energy reserves.
Eat a combination of different foods, including fruits, vegetables, legumes, nuts, and whole grains. Adults should eat at least five servings of fruits and vegetables a day. You can improve your fruit and vegetable intake by always including vegetables in your meal; eating fresh fruits and vegetables as snacks; eat a variety of fruits and vegetables; and eat them in season. Eating healthy reduces your risk of malnutrition and non-communicable diseases such as diabetes, heart disease, stroke, and cancer. Use healthy oils for cooking, in salads and at the table. Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day).