It is so important to include healthy foods in your diet. Whether you want to lose some extra pounds or you want to live a healthier lifestyle. It’s so important to add healthy foods to your regular diet.
It’s so important that I’ll say it again. If you are on a diet, to lose a few extra pounds you should never starve yourself. You will be much more successful if you just monitor your calorie intake and eat healthy foods.
A healthy diet starts with a wide variety of nutritious foods for sufficient intake of all nutrients, including vitamins and minerals. Foods you want to include are breads, pastas, lean meats, fish, fruits and vegetables.
A healthy diet can help you maintain a healthy body weight and decrease your risk of several diet-related chronic diseases, such as cardiovascular disease, type 2 diabetes and some cancers.
A Healthy Diet Should Contain a Wide Variety of Foods
There are several different foods you should include several different foods including:
- Plenty of breads and cereals (particularly wholegrain), fruit vegetables and legumes (such as chickpeas, lentils and red kidney beans)
- Low-salt foods, and use salt sparingly.
- Small amounts of foods that contain added sugars.
- Reduced-fat milk and other dairy products.
It’s also important to drink an adequate amount of water.
Physical Activity and Healthy Eating
A good balance of exercise and healthy food is important, because it helps to maintain muscle strength and a healthy body weight. At least 30 minutes of moderate intensity physical activity, like walking, is recommended every day.
Keep Fat Intake to a Minimum
An adult’s diet should be low in fat, especially saturated fat, which is the main fat in animal products, fried foods, chocolate, cakes and biscuits, is more easily deposited as fat tissue than unsaturated fat.
Saturated fat can also be converted into cholesterol and cause blood cholesterol levels to rise. Dietary fat helps with the absorption of fat-soluble vitamins (A, D, E and K). Small amounts of polyunsaturated and monounsaturated fats may have some health benefits when they are part of a healthy diet.
Monounsaturated fats are found in nuts, olive oil and avocados, and may help to lower the bad type of cholesterol (low-density lipoprotein or LDL).
Eat and Drink Less High-Kilojoule Foods
The total amount of energy-dense (high-kilojoule) foods you eat may be as important as the total amount of fat in your diet. To reduce the energy density of your diet, you need to increase the amount of plant foods, such as wholegrain breads and cereals, fruit and vegetables that you eat.
This provides essential nutrients, that help to make you feel “full” and also reduce the amount of fat in your diet. High energy drinks such as sports drinks, cordials, soft drinks, fruit juices, energy drinks should also be limited.
Eat Foods Rich in Calcium and Iron
It’s important for all Australians to eat foods which contain iron and calcium. Especially:
- Calcium – is important for bone health especially for infants, women and girls.
- Iron – carries oxygen around the body and is especially important for women, girls, vegetarians and athletes to reduce the risk of anaemia.
Drink Alcohol Only in Moderation
Alcohol is high in energy (kilojoules) and should only be consumed in moderation. Men should drink less than two standard drinks per day and women, less than one standard drink per day.
One standard drink is 375 ml mid-strength beet, 100 ml wine or 30 ml spirits. Alcohol should not be given to children and is not recommended for pregnant or breastfeeding women.
Don’t Skip Breakfast
As the saying goes, “breakfast is the most important meal of the day”, this is true for many reasons. Anyone who skips breakfast can be missing out on:
- Dietary Fibre
- Vitamins including Riboflavin and Niacin
Suggestions for a Healthy Breakfast
Here are some easy-to-prepare, healthy breakfast ideas
- Fresh fruit – with wholegrain breakfast cereal and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or monounsaturated).
- Toast – with cheese and tomato. Hot or cold reduced fat milk.
- Rolled oats – made with quick oats. Add sultanas and reduced fat milk. Toast with a thin (polyunsaturated or monounsaturated). Orange Juice.
- Baked beans – on toast. Orange Juice.
- Fruit or plain – yoghurt with fruit.
The most important thing to remember is that you should always eat healthy. When dieting, the worst thing you could do is to starve yourself. If you just watch your calorie intake and make sure the food you do eat is healthy, along with regular exercise, you will feel full and lose the pounds you want.
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