For good health, we should take more than 40 essential
nutrients, and not a single food can contain them all. It is not about a
specific meal; it is about a balanced food selection over time, which will make
a positive difference!A high-fat lunch might be followed by a low-fat dinner.
About half the calories in the diet must come from foods rich
in carbohydrates, like rice, cereals,
pasta, bread, and potatoes. It is an excellent way to include a minimum of one
of these in your diet plans. Wholegrain foods, like pasta, wholegrain bread,
and cereals, will increase the fiber intake.
Fats are essential for the proper functioning of our body and
good health. But, too much fat can negatively affect cardiovascular health and
weight. Specific types of fats have specific health effects, and some of these
tips might help us keep the balance properly:
We must limit the consumption of total and saturated fats
(often coming from foods of animal origin), and altogether avoid trans fats;
reading the labels helps to get the sources.Eating fish 3-4 times a week, with
at least one serving of oily fish, will contribute to the proper intake of
unsaturated fats.
When cooking, we must boil, steam, or bake, rather than
frying, remove the fatty part of the meat, use vegetable oils.Vegetables and
fruits are among the most important foods for giving us enough vitamins,
minerals, and fiber. We should try to eat at least five servings a day. For
instance, a glass of fresh fruit juice at breakfast, perhaps an apple and a
piece of watermelon as snacks, and a good portion of different vegetables at
each meal.
High salt intake can cause high blood pressure and increase
cardiovascular disorders.
Sugar gives an attractive taste and sweetness. However, sugary
drinks and foods are full of energy and are ideally enjoyed in moderation as an
occasional treat. We can use fruits instead, even to sweeten our foods and
beverages.
