Keeping healthy with a balanced diet
Written on March 25, 2024 - 6:06 am | by admin
It is very important to understand the major effect that the food has on your body. So, it is important to learn to eat the right balance of healthy foods.
The food that you choose has long-term impact on your health. There is evidence that eating a healthy and balanced diet can decrease the risk of diseases such as obesity, heart diseases, diabetes, stroke, bowel cancer, and others.
Healthy eating is about finding the right balance. No single type of food contains all the nutrients and fiber you organism needs, so it is important to eat a variety of foods. Eating the right balance of major food groups will make your body stay healthy. There are some main food groups:
Starchy foods
Most of the carbohydrates in your diet should come from foods rich in starch (complex carbohydrates). They include products as potatoes, couscous, bread, and cereals like rice, pasta, breakfast cereals. Starchy foods also contain fiber, minerals, vitamins and proteins. Starchy foods tend to be large, they will fill.
Fruits and vegetables
Fruits and vegetables are good sources of many nutrients, especially vitamins, minerals and fiber. You should try to eat at least five servings of fruits and vegetables every day. Many studies have shown that populations with high consumption of fruits and vegetables have a lower incidence of heart disease, some cancers and other health problems.
Vitamins and Minerals
Usually most people get vitamins and minerals from a balanced diet, but there are still some exceptions where mineral and vitamin supplements are needed. They are recommended to children with an age of six months to five years and women who are already pregnant or to women who want to become pregnant. Always read the label if you buy supplements, and if you have any questions, ask your pharmacist for advice.
Dairy and milk products
Milk and dairy products like cheeses and yogurts are some important sources of calcium, protein and vitamins. Choose low-fat products such as skim milk, low fat yogurts and cheese. But, children under two years need the full fat to help them grow.
Some dairy products like butter and cream should be consumed in much smaller amounts because of their high fat.
Non-milk proteins
Red meat, poultry, fish (fresh, frozen or canned) beans and legumes, eggs and nuts are important sources of non-dairy protein. When preparing meat and poultry, cut any extra fat skin and do not add butter or oil when cooking it, use the grilling, baking or poaching meat, fish and poultry instead of frying. It is recommended that you eat two servings of fish per week, one of which must be oily. Because of its high content of long chain omega 3 fatty acids that have a protective effect on heart.
Keep your health under control with a balanced diet!
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