How to Make Healthy Food Choices - 15 Healthy Eating Hacks

Healthy Eating Hacks
Healthy eating tips and food hacks- 15 Life-saving facts that everyone should know


How to Make Healthy Food Choices - 15 Healthy Eating Hacks

Make Better Food Choices

Not too long ago, a healthy diet could be summed up in two simple concepts. I: Maintain a balanced diet of proteins, carbohydrates, and fats. Second: Obtain the recommended quantities of healthy foods such as vitamins and minerals. If you follow these rules, you will have enough energy for your body cells as well to prevent malnutrition diseases.

The basic concepts of a healthy diet are still the same, but science has expanded. Everyone needs a combination of healthy foods including proteins, carbohydrates, and fats, plus enough vitamins and minerals, but we now know that some of the options within these categories are better than others. There are good fats, which strengthen health, and bad fats, which increase the risk of infection. The same holds true for carbohydrates and proteins. With regard to vitamins and minerals, the latest ideas go beyond food deficiency diseases and now include knowledge about how these substances can affect our health - from bone strength to birth defects, and from heart health to high blood pressure.

The form of food is also important. The most healthy foods are those that are treated as little as possible, such as those made from whole grains that come with natural fibers and nutrients, instead of products made from white flour - stripped of these useful ingredients - saturated with salt, sugar, and fat. Although many processed foods are "fortified" with vitamins, treatment first removes nutrients from the nutrients and fiber.

The sad fact is that processed foods such as chips, cookies, cheeses, processed meats, soft drinks, and energy drinks are still the top sources of empty calories for adults and children in the United States. Within the typical American diet, 35% of daily calories come from total foods containing saturated fat (solid) and added sugar, soFAS is called by the US Department of Agriculture. They are considered high. The US Department of Agriculture recommends that we get no more than 5% to 15% of the total daily calories from SoFAS, while the rest of our calories - at least 85% - are healthy foods, Whole fruits, vegetables, protein-free fat, low-fat dairy products.

One of the basics of good nutrition - getting a variety of foods from healthy food types and reducing salt, added sugar, and solid fat - this drives you to become more adventurous in eating. You can, for example, skip foods made from wheat flour and cereals to other more interesting ones like quinoa, buckwheat, barley, and even cornmeal. If you are not sure how to cook, the instructions on the package can help. Explore new types of healthy food, or try something different when dining out. By expanding your food circle, you will experience an extensive network and consume a wider range of healthy food types within your daily calorie quota that can help you launch the most powerful food battle against the disease.

15 simple ways to make healthier food choices

  1. Find out what you need
  2. Plan healthy meals
  3. Learn what is in foods
  4. Check the nutrition label before you buy
  5. Enjoy your food, but eat less
  6. Cut back on some foods
  7. Eat whole grains often
  8. Drink more water every day
  9. Make half your plate fruits and vegetables
  10. Strengthen your bones
  11. Make eating a social event
  12. Vary your vegetables
  13. Eat for your teeth and gums
  14. Stop buying junk food
  15. Eat more mindfully

Foods that should be minimized

Limit sodium intake daily to less than 2,300 mg and further reduce its consumption to 1,500 mg in people older than 51 and those of all ages who are of African descent or suffer from high blood pressure, diabetes, chronic disease in the kidneys.
Consumption of less than 10% of saturated fatty acid calories by replacing them with polyunsaturated monounsaturated fatty acids and polyunsaturated fatty acids. Consumption is less than 300 mg per day of dietary cholesterol. Maintain the consumption of trans fatty acids at the lowest possible level. Limit calorie intake of solid fat and added sugars. Reduce consumption of food types containing refined grains, especially those containing solid fat, added sugars, and sodium.

Healthy food that must increase its consumption

⇒Try to increase the number of healthy foods while staying within your calorie goals.
Eat a variety of fruits and vegetables, especially dark green, red, orange, beans and peas.
At least half of the grain ration was consumed in the form of whole grains.
Increase the number of whole grains by replacing refined grains with whole grains.
Eat low-fat products, such as milk, cheese, yogurt, and soy drinks.
Choose a variety of protein foods, including seafood, lean meats, poultry, eggs, beans, peas, soy products, unsalted nuts, and seeds.
Choose seafood instead of some meat and poultry.
Replace protein foods that are high in fat with solid proteins that are low in fat and solid calories.
Use healthy vegetable oils to replace solid fats where possible.
Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, these include vegetables, fruits, whole grains, milk, and dairy products.

How to Make Healthy Food Choices - 15 Healthy Eating Hacks How to Make Healthy Food Choices - 15 Healthy Eating Hacks Reviewed by The Scientific World on July 16, 2019 Rating: 5

1 comment:

Powered by Blogger.