For someone to be healthy, vitamins, minerals and other nutrients are a necessity for the body. Eating healthy means knowing the basics of a balanced diet and knowing how to correctly incorporate various foods into your daily meals. The following are key steps to eating healthy and regulating your diet:
• Reduce your intake of saturated fat and sugar- Sugar and fat are an important part of our diets. However, it is important to pay attention to the amount of the two we take. There are two types of fats; saturated and unsaturated. Saturated fat is found in foods such as cream, butter, bacon, pies, biscuits and cakes. Cut down on the intake of saturated fat and instead opt for unsaturated fats such as avocados, vegetable oils and oily fish. Sugary foods such as fizzy drinks, cakes and pastries should also be reduced and replaced with fruits and fresh milk.
• Consume more fruit and vegetables- Always try to include fruit and vegetables in your everyday diet. Substituting a fruit for a day or nighttime snack can go a long way in keeping you healthy. Including vegetables such as lettuce, broccoli and cauliflower in your meals is also a healthy way to go.
• Eat less salt- A large part of the salt we consume is found in food we buy such as soups, breads and cereals. You should make a point of looking at food labels before you purchase food from the store. A daily intake of 6 grams of salt a day is enough for children over 11 years and children should consume way less than this to avoid diseases such as high blood pressure and heart disease.
• Drink lots of water- It is recommended that we drink up to 2 liters of water every day. Other non-alcoholic fluids count but water is the best option. This stops our body from getting dehydrated and also helps in the digestion process.
• Embrace starchy foods- Most people have the perception that starchy foods are a common contributor to weigh gain while in essence the carbohydrate they contains has way less calories than fat. Therefore include wholegrain starch varieties of rice, bread, pasta and potatoes.
• Eat fish- Fish are a great source of proteins and they also contain minerals and vitamins. It is advisable to eat at least two portions of fish every week and make sure to include a portion of oily fish. Omegaa-3 fats which a major component of oily fish help prevent heart diseases. The oily fish include sardines, salmons, mackerel, tuna, herring and trout. Non oily include cod, plaice, skate and haddock.