Whatever your dietary plan, you must consume an adequate amount of calories. This clearly demonstrates how active an individual remains. Carbohydrates are important as they balance the amount of energy you consume with the amount of energy you consume. Those who consume too much food and drink end up putting on weight. Unfortunately, if you drink and eat too much, you will end up losing up weight. This article briefly outlines the basic healthy eating effects of improper consumption of foods.
How to eat a balanced diet
Consume a wide variety of foods that ensure you receive a balanced diet. This ensures your body receives the maximum amount of nutrients your body deserves. Men consume around 2500 calories in a single day whereby women consume around 200 calories too. Due to modern day lifestyles, most adults consume more calories than they require which is not healthy.
Starchy carbohydrates on which to base your meals
A third of the food we consume comprise of starchy carbohydrates we consume. This includes pasta, rice. Potatoes, bread, and cereals. Only go for the wholegrain varieties that are rich in fiber and great for the body. In every meal, it is advisable to have some starch within. Some assume that starchy foods are fattening, however, this is not true as they produce less than half calories when compared to a similar amount of fat. Always maintain an eye on the fats added when cooking or serving as these types of foods increase your body calorie content.
Your consumption of fruits and vegetables
It is highly recommended that we consume five portions of vegetables or fruits daily. This actually sounds easier than it looks. Small changes in your diet can see you easily achieve it. For instance, you can have a chopped banana mixed into your breakfast cereal. Alternatively, you can swap your mid-morning snacks with fresh fruits. Unsweetened vegetable and fruit juice or smoothies are rich in nutrients.
Consume for fish
Fish is a great source of protein and is rich in minerals and vitamins. Strive to consume one or two portions of fish in a day. Oily fish has nutrients that prevent heart disease – omega 3. Examples of oily fish are trout, salmon, tuna, trout, sardines, and mackerel, among others. Examples of non-oily fish are skate, haddock, cod, plaice, canned tuna, hake, and much more.
Minimize your intake of saturated sugar and fat
Fat is important in our diet. However, we must be careful over what we are consuming. There are mainly two types of fat; unsaturated and saturated. A high level of fat increases the level of cholesterol in your bloodstream increasing the risk of suffering from heart-related diseases. On average, it is advisable that men should not consume more than 30g of saturated fat in a day. Women should not exceed 20g. Saturated fats are mainly found in foods such as cakes, biscuits, cream, hard cheese, lard, butter, and sausages.
A regular consumption of food and drink that is rich in sugar raises your risk of tooth decay and obesity. Sugary foods and drinks are mostly non-alcoholic and are rich in energy. When over-consumed, it can result in weight gain which can bring about tooth decay – particularly when consumed in between meals. Most packaged foods are rich in free sugars which are then added to foods and drinks that are naturally found in syrups, honey, and unsweetened fruit juices.