Healthy Eating

https://affiliates.bookdepository.com/scripts/imp.php?a_aid=BOOKSTORE2014&a_bid=4064d519In order to maintain good health, we should eat a healthy, balanced diet which can help us feel our best. It is not very difficult to maintain this food habit. For this, we should follow some food habits.

We should eat the right number of calories in order to remain active. Eating or drinking too much will put on weight. On the other hand, eating and drinking too little, will be the cause of weight loss. The average man needs around 2,500 calories a day (10,500 kilo joules). The average woman needs 2,000 calories (8,400 kilo joules). We should eat as per our required calories.Eating wide range of foods can ensure getting a balanced diet which is very essential for the nutrition of the body.

Starchy foods should make up around one third of the foods we eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties or eat potatoes with their skins on. Because, they contain more fiber and can make us feel full for longer. We should include at least one starchy food with each main meal.


We should eat at at least five portions of different types of fruit and vegetable per day. A glass of 100% sugar free fruit juice can count as one portion, and vegetables cooked into dishes also count. Eating banana in the breakfast is also good for health.

Fish is the source of protein and contains many vitamins and minerals. We should eat at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats, which help preventing heart disease. Examples of some oily fishes are salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. On the other hand there are some non-oily fishes like haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible.

Fat is one of the important factors in our diet. But, we should pay attention to the amount and type of fat which we are eating. There are two main types of fat: saturated and unsaturated. Eating too much saturated fat can increase the amount of cholesterol in the blood, which can increase the risk of developing heart disease.Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados.

Instead of butter, lard or ghee we can use a just a small amount of vegetable oil or reduced-fat spread. During taking meat, choose lean cuts and cut off any visible fat. Always try to eat less saturated fat.

Foods and drinks having sugar are often high in energy (measured in kilojoules or calories), and could contribute to increase weight. They are also the reason of tooth decay, especially if eaten between meals.

We should try to avoid sugary fizzy drinks, cakes, biscuits and pastries, which contain added sugars.We can avoid this kind of sugar rather than sugars that are found naturally in foods such as fruit and milk.

Everyday, we eat almost three-quarters of the salt in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise our blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt per day. Younger children should have even less.

In order to maintain healthy weight,eating a healthy, balanced diet plays a vital role which is an important part of overall good health. Being overweight can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect our health. Adults need to lose weight, and need to eat fewer calories in order to control overweight. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet is very helpful.Try to avoid foods contain high fat and sugar.We should practice eating plenty of fruit and vegetables.

In order to maintain weight loss or be a healthy weight, physical activity is very essential for us. Being active doesn’t have to mean hours at the gym,we can find ways to fit more activity into our daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. 

We should remember not to reward our self after being active with a treat that is high in energy. If we feel hungry after activity, we should choose foods or drinks containing lower calories but still filling.

Drinking every day about 1.2 liters of fluid can stop dehydration. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water, milk and fruit juices are the healthiest. We should avoid sugary soft and fizzy drinks that are high in added sugars and can be high in calories and bad for teeth.

Eating breakfast regularly can help people control their weight. A healthy breakfast is an important part of a balanced diet which provides some of the vitamins and minerals we need for good health. Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast.



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