12 Key Menu Foods Healthy

Healthy diet - develop healthy eating habits and not confusing really is not as stringent that many people imagine. The first principle of healthy diet is to eat a variety of foods. This is important because different foods provide different nutritional contributions.

The second principle of a healthy diet are: fruits, vegetables, grains, and nuts, foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol, should be most of the calories you consume . The rest must come from low-fat dairy products, meat and poultry, and fish.


The third principle of a healthy diet, you should also try to maintain a balance between calorie intake and calorie expenditure. Effective way such as not eating more food than the body of the total use. If not, you will get a lot of carbohydrates stored in the body will be fat. The more active you are (such as daily activities), the more you can eat and still maintain this balance.

Follow three basic principles of healthy diet does not mean that you should hold your favorite foods. As long as your diet is balanced and rich in nutrients and fiber are sufficient, there is nothing wrong with eating fast food menu occasionally. Be sure to limit how often you eat these foods, and try to minimize these foods.

Healthy eating mainly vegetables, grains, or fruits-that is a powerful way even recommended by experts. Healthy diet does not necessarily mean the food is bland or uninteresting.

Menu Foods Healthy Every Day:

The following basic guidelines are what you need to know to build a healthy diet every day.

1. Eat plenty of foods high in fiber are fruits, vegetables, beans, and wheat. It is a carbohydrate "good", nutritious, filling, and relatively low in calories. They should provide 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there is less effect on insulin and blood sugar, as well as providing other health benefits. These foods also provide important vitamins, minerals, and phytochemicals.

2. Be sure to include fruits and green vegetables, orange, yellow, such as broccoli, carrots, cantaloupe, and citrus fruits. Antioxidants and other nutrients in the diet may help protect against the development of several types of cancer and other diseases. Eat five or more servings a day.

3. Limit consumption of sugary foods, processed grain products like white bread, and salty snacks. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds for a year. Many sugary foods are also high in fat, so they're calorie-dense.

4. Reduce animal fats. It's rich in saturated fats, which increase blood cholesterol levels and have other adverse health effects. Choose lean meats, skinless poultry, and products with no fat or low-fat or nonfat milk.

5. Reduce consumption of trans fats, supplied by hydrogenated vegetable oils used in most processed foods in supermarkets and in many fast food.

6. Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil margarine for butter.

7. Keep the portion of a lot, especially high-calorie foods. In recent years serving sizes have increased in many portions, especially in restaurants. Choose a starter instead of an entrée, split a meal with friends, and do not order anything excessive.

8. Keep your cholesterol intake below 300 milligrams per day. Cholesterol is only found in animal products, such as meat, poultry, dairy products, and egg yolks.

9. Eat a variety of foods. Do not try to fill your nutritional needs with the same diet every day. It is possible that not all the essential nutrients have been identified, and eat a variety of foods helps to ensure that you will get all the nutrients it needs. In addition, this will limit your exposure to any pesticide or toxic substance that may exist in a particular food.

10. Maintaining adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low fat sources, such as skim milk and low fat yogurt. If you can not get the optimal amount of food, drink supplement.

11. Try to get the vitamins and minerals from foods, not from supplements. Supplements can not replace a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients need to be efficiently used in the body.

12. Maintain the desired weight. Balance energy (calorie) intake with energy output. sports and other physical activity is essential to complement a healthy diet that you consume every day.

Posted in: Food