How is healthy food important for healthy body and mind
November 18, 2017
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How is healthy food important for healthy body and mind. We often wonder what we should eat for optimal health and even the government has recently flopped its food pyramid. Here's an overview of the government dietary guidelines.
First of all, according to the new government guidelines, a healthy diet focuses on fruits, vegetables, whole grains and nonfat or lean dairy products and includes lean meats, fish, poultry, eggs, and also nuts.
The diet will also be low in saturated fat, trans fat, cholesterol, salt and added sugars.
The main theme that the government is proposing now is to eat a diet rich in cereals and to make half of the grains you eat whole grains. Whole grains contain all the grain - bran, germ, and endosperm, for example:
Then you should "vary your vegetables" and, in general, buy fresh vegetables in season, stock up on frozen vegetables and buy easy-to-prepare vegetables.
For the best nutritional value, choose vegetables with more potassium like sweet potatoes and spinach and limit sauces that can add sodium, fats, and also extra calories.
Prepare more of your foods from fresh, low-sodium ingredients. Most of the sodium comes from packaged and processed foods.
One suggestion for a healthy diet is to try using a salad as the main course for lunch and to go light on the dressing.
Focus on the fruits. To help you stay focused, always have a bowl of fruit on the table, at the counter, or in the refrigerator. Keep the cut fruits in the refrigerator and buy fresh seasonal fruits as much as possible. Buy frozen, dried and canned fruit so you always have a fruit on hand.
Choose whole fruits or cut fruit on juices as much as possible for the benefits of fiber. Choose fruit rich in potassium such as apricots, bananas, and also cantaloupe. Put chopped fruits on your breakfast cereals. At lunch, take a tangerine, banana or grapes. For dinner, add crushed pineapple or mandarins in a green salad.
Get high calcium foods and include low fat or fat-free milk as a drink at meals. Have a fat free yogurt as a snack. Use low-fat cheese on salads and stews.
For those who cannot consume dairy products because of lactose intolerance, choose lactose-free alternatives to get your calcium such as yogurt, cheese, and lactose-free milk.
Go lean with proteins. Suggestions for your protein intake are to use the leanest cuts of meat such as sirloin and pork loin, and whenever you choose ground beef, add a lean that is identified as 90% lean.
Buy skinless chicken parts as the fat is on the skin. Choose lean turkey and all kinds of fish.
To keep your consumption of meat lean and as free of fat as possible, grill, grill, roast or boil your meat choices instead of frying and drain the fat that appears during cooking.
Choose dry beans such as beans and often use them as the main part of a meal. Use nuts for snacks and use them too sometimes replace meat or poultry.
Image Credit : https://goo.gl/SCVfT2
First of all, according to the new government guidelines, a healthy diet focuses on fruits, vegetables, whole grains and nonfat or lean dairy products and includes lean meats, fish, poultry, eggs, and also nuts.
The diet will also be low in saturated fat, trans fat, cholesterol, salt and added sugars.
The main theme that the government is proposing now is to eat a diet rich in cereals and to make half of the grains you eat whole grains. Whole grains contain all the grain - bran, germ, and endosperm, for example:
- Bulgur (crushed wheat)
- Brown rice
- Oatmeal
- Whole corn flour
- Whole wheat flour
Then you should "vary your vegetables" and, in general, buy fresh vegetables in season, stock up on frozen vegetables and buy easy-to-prepare vegetables.
For the best nutritional value, choose vegetables with more potassium like sweet potatoes and spinach and limit sauces that can add sodium, fats, and also extra calories.
Prepare more of your foods from fresh, low-sodium ingredients. Most of the sodium comes from packaged and processed foods.
One suggestion for a healthy diet is to try using a salad as the main course for lunch and to go light on the dressing.
Focus on the fruits. To help you stay focused, always have a bowl of fruit on the table, at the counter, or in the refrigerator. Keep the cut fruits in the refrigerator and buy fresh seasonal fruits as much as possible. Buy frozen, dried and canned fruit so you always have a fruit on hand.
Choose whole fruits or cut fruit on juices as much as possible for the benefits of fiber. Choose fruit rich in potassium such as apricots, bananas, and also cantaloupe. Put chopped fruits on your breakfast cereals. At lunch, take a tangerine, banana or grapes. For dinner, add crushed pineapple or mandarins in a green salad.
Get high calcium foods and include low fat or fat-free milk as a drink at meals. Have a fat free yogurt as a snack. Use low-fat cheese on salads and stews.
For those who cannot consume dairy products because of lactose intolerance, choose lactose-free alternatives to get your calcium such as yogurt, cheese, and lactose-free milk.
Go lean with proteins. Suggestions for your protein intake are to use the leanest cuts of meat such as sirloin and pork loin, and whenever you choose ground beef, add a lean that is identified as 90% lean.
Buy skinless chicken parts as the fat is on the skin. Choose lean turkey and all kinds of fish.
To keep your consumption of meat lean and as free of fat as possible, grill, grill, roast or boil your meat choices instead of frying and drain the fat that appears during cooking.
Choose dry beans such as beans and often use them as the main part of a meal. Use nuts for snacks and use them too sometimes replace meat or poultry.
Image Credit : https://goo.gl/SCVfT2
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