Tuesday, October 11, 2011
Healthy Diets - Ten Steps to Easy Weight Control
A healthy diet promoted by many companies and gurus are nothing more than a healthy diet - may actually be harmful to your health long term.
So if you are looking for a healthy diet, then you should consider if they take into account the 10 points below, which are universal and are actually not that difficult to follow.
1. Fat and protein balance
Fat should provide 30% of your total daily calories. Limit your fat intake by having more vegetables in your diet.
Eating lean meat, light meat, skinless poultry, fish and low fat dairy products. Also, make sure that the limit of vegetable oil and butter in your diet.
The protein is about 15% of your caloric intake. Do not fall into the myth of the so-called healthy diets that recommend eating protein at the expense of fat that is not natural and can cause health problems.
2. Limit your intake of saturated fat
This is the type of fat found mostly in animal products, which increases levels of blood cholesterol and other adverse health effects. You must provide at least one third of calories from fat.
Keep your cholesterol intake below 300 milligrams per day.
3. Eat foods rich in complex carbohydrates
Carbohydrates should make up about 55% of their total daily calories. Do not fall for the hype that carbohydrates are bad for you, they are not, just make sure you eat complex carbohydrates.
To help make the right source, eating lots of fruits and vegetables and six or more servings of whole grains. This will help you get 25 grams of fiber you need each day.
4th Avoid too much sugar
Many foods that are high in sugar are also high in fat. Look at the labels to see how much sugar in a product - many products say they are low in fat but are high in sugar, and it turns into fat.
5. Eating green, orange and yellow fruits and vegetables
Examples would be broccoli, carrots, melons, citrus fruits. Antioxidants and other nutrients in these foods are increasingly important to help protect against various diseases.
Eat a variety of foods - this is really the key to a balanced diet. Do not try to meet their nutritional needs by eating the same food every day - it will not work.
7th Limit sodium intake
Your sodium intake should be a maximum of 2,400 milligrams per day. That's about one teaspoon of salt. Therefore, avoid salty foods and take care to carefully check food labels for sodium content.
8. Food Vitamins and Minerals
Supplements can not replace a healthy diet that provides nutrients and other compounds besides vitamins and minerals. Foods to "synergy" that many nutrients require to be effective, and is divided into the body and used properly.
9th Maintain desirable weight
Do not ignore the exercise, you need only be moderate, you have to kill you at the gym! The two main causes of obesity are natural and processed foods our modern lifestyle lazy.
10th Enjoy your food
If you drink alcohol, eat chocolate, chips, etc., is possible - but not too much. Why not eat what you really like? There is no reason why you can not.
A healthy diet is a balanced diet
There are many healthy diet, to choose from, and they are all different, but the basis of any healthy diet should take into account the 10 points outlined here.