Saturday, March 25, 2023

QVI says this: these are the tips of eating for a healthy life

These tips will help you meet your goals and keep them on time.

March 5, 2023 1:10 am

A healthy diet helps protect us from malnutrition in all its forms, as well as non-communicable diseases, including diabetes, heart disease, stroke and cancer. This was established by the World Health Organization (WHO) or in English the World Health Organization on its website.

Throughout the world, unhealthy diets and lack of physical activity are among the main health risk factors, the Organization emphasizes.

Healthy eating habits begin in the first years of life; breastfeeding promotes healthy growth and improves cognitive development. In addition, it can contribute to long-term benefits, including reducing the risk of overweight, obesity, and non-communicable diseases later in life.

Six tips to real change your body

Nutrition expert Susan Bowerman, Herbalife’s Global Director of Nutrition Education and Training, says the most important thing when it comes to changing eating habits is to “look at the foods you’re eating now and see if you can make them healthier.”

Six tips to change your body.
Image by Engin Akyurt from Pixabay

1. Keep track of everything you eat in a day

A good help is to write down everything you eat for two days. The idea is to carefully examine the food being eaten and make a realistic or objective analysis.

2. Reduce food with more calories

The next step is to work around reducing high-calorie foods. Bowerman recommends starting with foods high in fat and sugar.

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For the best flour breads, grain, flour tortillas, whole wheat breads, grain, tortillas choose 100.

Instead of soda, drink apple juice, still drink or sparkling water with lemon, lime, or a slice of fresh apple.

Instead of white rice, noodles, potatoes, brown rice, quinoa, millet, whole wheat pasta, soba noodles, sweet potatoes, or skip it and double the amount of vegetables.

Instead of cakes, sweet cookies, cookies, pasties, ice cream, fresh apples, frozen fruits (red fruits, bananas, mangoes with a creamy texture that provides satiety), low-fat yogurt with fruits.

Instead of mayonnaise, salad dressings, sour cream, use mustard, mashed avocado, salad dressing, dressings, lemon juice, low-fat natural yogurt.

3. Pay attention to the composition of the food

The first step is knowing. It’s important to know what’s in the food, what the ingredients are, and the nutritional information so you can estimate the calories, fat, and sugar content of foods.

To structure a healthy diet, it is best to know the different food groups and to determine the frequency and proportion in which it is appropriate to consume them.

4. to reduce procedurally

A good strategy for better diet choices is to lean toward less processed foods. All food tends to its best nutrition the closer it is to its natural state or the less processed it is.

5. Clearly

A healthy diet provides adequate energy, vitamins, minerals and hydration. This should be the diet;

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  • Complete: results in the incorporation of foods that contain nutrients from all food groups.
  • Balanced: nutrients must be present proportionally. Carbohydrates should provide between 55 and 60% of the total kcal per day; press, between 25 and 30%; and proteins, between 12 and 15%. You should also drink between 2 and 3 liters of water per day.
  • It is enough: the food must be moderate; but capable of keeping the weight within the accepted range.
  • Variety: it is useful to establish a weekly or monthly menu that includes alternatives, that is to say it is diversified, keeping the rule of different foods, prepared healthily.
  • 6 basic principles for a healthy diet, according to WHO

    From birth to the end of our lives, it is necessary to eat healthy to prevent all forms of impairment and conditions such as diabetes, cancer and other non-communicable diseases, according to the WHO website.

    To this end, they have prepared a report in which managers are encouraged to promote healthy eating in public stability, which follow the principles of healthy eating;

  • restrict sodium intake and ensure that salt consumed is iodized;
  • Limit the consumption of free sugars;
  • Prioritize the intake of unsaturated fats over saturated;
  • Stop using industrially processed trans fatty acids;
  • Increase your consumption of whole grains, legumes, fruits, vegetables and nuts
  • Increase your intake of pure water.
  • With information from the Chronicle

    Nation World News Desk
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