The right amount of calories in your diet is the key to success. An excess diet can put on weight because the energy you do not use is stored as fat. At the same time, if you eat and drink less, you will lose weight. A variety of healthy diets provides a balance as your body receives all the nutrients.
In this article, we will highlight the tips to have healthy food which will help you to improve your physical and mental health:
Eat Sufficient Milk And Dairy Foods
Milk and other dairy foods, such as cheese and yogurt, are vital for your health, as they provide calcium for healthy teeth and bones. These products are a good source of protein and provide vitamins and minerals to your body. Calcium-augmented soya milk also comes under milk and dairy foods. Foods such as butter and cream are not measured as dairy, as they are high in fat and come under the fatty foods group. Make sure you have enough calcium in your diet, and you should have three servings daily from dairy products. One serving is defined as:
- 200 ml of milk
- A small pot of yogurt
- A 30-gram serving of cheese
Make sure you eat lower-fat options, such as skimmed or semi-skimmed milk, low-fat cheese, and low-fat yogurt. Non-dairy sources of calcium include green vegetables, fish, dried figs, oranges, seaweed, and beans.
Eat Protein Foods
Get maximum protein from meat, fish, eggs, and plants. Plant protein sources include nuts, seeds, red kidney beans, canned beans, and pulses like chickpeas.
A certain amount of protein is required for a healthy diet. Protein is significant for energy and growth in your body. Some high-protein foods can also be a source of iron and vitamins, including Vitamins B and D. However, people eat more protein than their body requires. Some meats are also high in fat. Go for poultry products such as chicken and lean meat. Many meat-based recipes include creamy or oily sauces, which are high in calories. Go for boil egg rather than a fryer. One portion of beans, such as chickpeas, in three layered tablespoons.
Oily fish helps to protect against heart diseases. It includes herring, salmon, fresh tuna, kippers, and swordfish. The omega-3 fatty acids in fish oil help to reduce veins which causes angina and heart attacks. Try to eat at least two portions of fish per week; preferably, one portion should be oily.
Vegetarian protein sources do not provide the right balance of amino acids for the body to use unless combined. People who are not eating fish, meat, or eggs need to make sure that their meals contain two of the following:
- Dairy products
- Grains
- Beans, Lentils
Some examples of protein-balanced meals are:
- Baked beans on toast.
- Dhak and rice or chapatti.
- Baked potato.
- A bowl of cereal with milk.
Red Meat And Processed Meat
Red meat means beef, veal, pork, and lamb. Examples of processed meat are sausages, preserved meat, and meat-based ready meals and sauces. Eating red and processed meat increases the risk of bowel cancer.
Eating red and processed meat has also enlarged the risk of stroke, heart disease, and type 2 diabetes. The health risk from eating processed meat increase with increasing amounts of processed meat that you eat. However, reducing or limiting meat intake can increase the risk of iron deficiency. Therefore, it is recommended that the intake of red and processed meat should be at most 70 grams a day.
Avoid Too Much Salt
Too much salt upsurges the risk of developing high blood pressure. It is recommended that you should have no more than 6 grams of salt in a day. If you are used to a lot of salt, try to reduce the amount gradually. Your taste for salt will finally change. Some of the tips on how to reduce salt are:
- Use herbs and spices.
- Try not to use salt in cooking, and do not add salt to food at the table.
- Choose foods branded with no-added salt.
- Avoid processed foods, takeaways, and packet soups which are often high in salt.
Fats
Fat contains more calories than carbohydrates or protein per gram. Carbohydrate plays a special role in weight gain as against our thought about fat. The advice about which fats are better to eat primarily suggests eating less if trying to lose weight. Some of the tips to reduce fat in your diet include the following:
- Do not fry food. It is better to grill, bake, or boil food.
- Avoid adding unnecessary fat to your food. Use low-fat spreads, or margarine on bread, measure out small portions of oil for cooking, etc.
- Avoid pastries, chocolate, cakes, and biscuits, as all have hidden fats.
- Avoid cream. Use low-fat salad cream or low-fat yogurt as a substitute for the cream.
Trans Fats
Trans fats increase the risk of heart issues. They are available naturally in small amounts in a wide range of foods, such as milk, beef, and lamb. These are more harmful to health than natural trans fatty acids. You can reduce your intake of trans fats by avoiding or reducing the number of fried foods, high-fat snacks, and high-fat baked foods in your diet.
Try reducing your intake of saturated fats to minimize the risk of developing heart disease. It is better to minimize the intake of saturated and trans fats in your diet.
Portion Sizes
Although you have healthy food, you still need to focus on your portion sizes because if they are too large, you can still gain weight. The best way is to change the plates that you have in your cupboard to more medium-sized plates. Hence, you will have fewer portions on your plate. Try to have more fruits and vegetables at home. While ordering from the takeaway, try to order a smaller portion for yourself.
Final words
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