Free Healthy Diet
November 5, 2011 |
A free healthy diet means you pay nothing except foods for your diet. You don’t need take supplements, such as vitamins, minerals and other nutrients. A Chinese saying is that Drug and food is the same source. You just get what you need in foods.
A healthy diet isn’t as restrictive or as expensive as many people imagine. The basic principle of a healthy diet is to eat a wide range of different foods. This is easy and important because different foods provide different nutritional contributions to our bodies.
Our body movement needs calories. Maintain a balance between calorie intake and calorie expenditure, or we will failed on a diet. You should not eat more food than your body can utilize. Otherwise you cannot control your weight and you will gain weight. On the other hand, you cannot eat less food than your body really needs. Or you will be ill-nourished. Both of them can make your bodies ill, make your feel uncomfortable and can finally lead to diseases.
Foods like grains, and legumes, fruits, vegetables which are high in complex carbohydrates, vitamins, fiber, minerals, low in fat, and free of cholesterol can make up the most part of the calories our bodies consume. The rest we can get is from low-fat low-fat dairy products, lean meat and poultry, and fish.
The following tips are helpful for you to construct a healthy diet.
1 Eat a wide range of different foods. Different foods have different nutrients our body’s need. If your fill your stomach with the same foods, you will be ill-nourished. So eating a wide range of different foods can help us get all the necessary nutrients. Meanwhile doing this can limit your exposure to any pesticides or toxic substances that may be present in one particular food.
2 Eat enough high-fiber foods. Fruits, vegetables, beans, and whole grains contain more fiber than other foods. They are good carbohydrates—nutritious, and can make you feel full and lose weight. One day we need 20 to 30 grams of dietary fiber, which can reduce the pressure of insulin, lower the level of blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and petrochemicals (plant chemicals essential to good health). A deficiency of fiber can lead to hemorrhoids,constipation, and elevated levels of cholesterol and sugar in the blood.
3 Green, orange and yellow fruits and vegetables must be included. These colors of foods have more antioxidants than other foods. The antioxidants can help protect against developing certain types of cancer and other diseases. Antioxidants foods contain more Vitamin C, Vitamin E, Selenium, Beta Carotene. The color of these foods are Green, orange and yellow. So you must take in enough these color fruits and vegetables like carrots, broccoli, cantaloupe, and citrus fruits. At least eat five or more of them.
4 Leave away animal fat. Animal fat contains more saturated fat, which boosts blood cholesterol levels. More intake of saturated fat can make other adverse health effects. So don’t choose the animal fat, just choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.
5Trans fats is a big problem. These foods are supplied by hydrogenated vegetable oils used in in many fast foods and most processed foods in the supermarket.
6 Add more fish and nuts in your healthy diet. These foods contain more healthy unsaturated fats. You also can eat olive or canola oil to get unsaturated fats.
7 Avoid foods to waste. When we come to a restaurant, don’t order super sized anything, just Choose a starter instead of an entree, split a dish with a friend. I think sharing is happy, which avoid foods’ waste. Don’t eat too much. If you eat more than you can utilize, you will gain weight quickly. The weigh is a waste of your body.
8 Reduce intakes of sugary foods, refined-grain products. Many foods contain more sugar. More sugar intake can lead to more heart and blood diseases. If you drink one 12-ounce can of soda (160 calories), one year you can take in 16 pounds from them. Avoiding these foods is your best choice. Many sugary foods are also high in fat, so they’re calorie-dense. Refined-grain products such as white bread and salty snack foods also contain more sugar and salt in them. Also refining grain can make some useful nutrients a loss.
9 Drink less as you can. Don’t drink too much. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.
10 Take in cholesterol below 300 milligrams per day. We know high cholesterol is harmful our healthy. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks. So don’t take in more animal products.
11 Vitamins and minerals from foods is a good choice. Don’t try to get them mainly through supplements. Supplements can’t make up a healthy diet. A healthy diet supplies many compound nutrients not just one or two single nutrients.
12 An adequate Calcium intake. Calcium is an important mineral substance that our body needs. Calcium is essential for strong bones and teeth. We can get enough Calcium from low-fat sources, such as skim milk and low-fat yogurt. I don’t recommend taking supplements to get Calcium. You’d better get them from foods.
13 Maintain a desirable weight. To keep a desirable weight needs you balance the energy (calorie) intake with energy output. Doing some Exercise and other physical activity are helpful for your balance and health.
