Tips for a Healthy DietWhen it comes to a healthy diet, you should not think you have to give up the foods you adore, but rather can talk about a good feeling, more energy and a healthier body. A healthy diet starts with eating smart and not necessarily the question of food they eat, but how you eat.
First, people must be aware that healthy food choices can reduce the risk of heart disease, cancer, diabetes and digestive problems.
If you want to make a change in your life, take it easy, baby steps rather than following a drastic change. If trying to make a sudden change, people make have the feeling that they cannot go through with it and to abandon the fight.
Rather than being very preoccupied about counting calories and measuring the size of your body, you should better think about how to follow a fresh and colorful diet. By doing this gradually, the diet will eventually become healthier and more delicious.
Also, you can think about working out and how to add this to your daily program.
The same must happen with fruits and vegetables. We must not give up favorite foods completely, but you can subtract some of it and add some fruit that you like.
1. Eat four types of fruits and veggies daily
Consumption of aliments containing antioxidants may reduce the risk of heart disease, of diabetes and of breast cancer. Top foods high in antioxidants are: plums, berries, garlic and spinach.
2. Eat fish several times a week
It has sufficient omega-3 to help avoid heart disease, arthritis and brain dysfunction. Eating fish decreases the risk of Alzheimer’s disease. Recommended: salmon, sardines (fresh or canned) and herring.
3. Reduce consumption of red meat to once a week (beef, pork, lamb) to prevent colon cancer, pancreas disorders, breast cancer and prostate. The best way to prepare red meat is to bake it in the oven or to boil it.
4. Eat at least 25 grams of fiber per day
Most adults consume less than half of this amount. Fiber decrease cholesterol figures and blood pressure, the risk of heart disease, diabetes and cancer and help keep weight under control.
5. Use olive oil instead of sunflower oil
This type of oil is much healthier and also helps you maintain your figure.
6. Eat good carbohydrates
White bread, sugar and potatoes lead to a rapid appearance of globules in the blood. Such food can double health problems such as heart attacks, diabetes, certain cancers and lead to obesity.
7. Drink at least a cup of tea daily
Tea helps prevent heart disease, cancer, osteoporosis, infection, dental problems and weight gain. A study has shown that a cup of tea a day reduced by 11% occurrence of heart attacks. Slightly caffeinated green tea contains the most antioxidants, while bottled and instant teas contain less.
8. Eat nuts
It has been shown in studies that they reduce the risk of heart disease and of Parkinson’s disease. Daily consumption of nuts and peanuts, and also peanut butter help weight control.
9. Cut portions
Huge portions are a major cause of weight gain and obesity. It has been shown that adults who consume large portions served 30% more calories than they consume if they serve a small portion.
10. Take multivitamin or mineral pills
They can help reducing the deficiencies, and avoid infections and chronic diseases, including cardiovascular disease, cancer and bone fractures.
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