To develop healthy dieting habits is not confusing or restrictive as many people may think of. Some of the important aspects are to consume the foods which are derived from plants- fruits, vegetables, whole grains and legumes like beans, peas and lentils. These are very highly processed foods.
There are some important guidelines for developing a healthy diet:
You need to eat a wide variety of foods to have a healthy diet. Many of the nutrients and substances in food have to lead to good health and they are known. To have a wide variety of foods make sure that you get the immunity to fight the diseases and this is what is offered by the foods.
This will restrict your exposure to toxic substances and pesticides that are there on the specific food items.
You have to keep an eye on the portions. Make sure you have all the spinach and broccoli you need but for high-calorie foods the main aspect is the portion control.
The serving sizes have increased to a great in the recent times. You may opt for an appetizer instead of an entrée. There is no need to order anything that is large in size. Always check the serving sizes that consist of more than one serving.
Consume a great deal of produce. You may consume 2 and a half cup of vegetables and 2 cups of fruit per day for a 2000 calorie diet. In case you have more calories you may have more. In case you have less than 2000 calories, you may eat less and that may include orange, green and yellow produce.
You need to have more of the whole grains. You need to take half of the grains like whole wheat, barley and oats. The best part about whole grains is that they retain the germ and the bran of the nutrients and fibre of the grain. You have to search for a product labelled 100 percent whole wheat or just 100 percent whole grain.
You need to limit the use of refined grains and added sugar. The refined carbohydrates in white bread, regular pasta and the snack foods have got little or no dietary fibre. They have been deprived of the nutrients. Foods like soda and candy have got empty calories and may lead to gain of weight. The sugary foods are high in fat content and are dense in calories.
You have to enjoy more of fish and nuts. Avocados, vegetable oils, nuts and fatty fish supply healthy unsaturated fats. Latest research recommend these foods as they are high in calorific content and can help in the promotion of weight gain due to the fact that they are relishing.
You need to reduce the animal fat. The saturated fats from red meat and processed meat help in boosting the LDL cholesterol. You need to opt for the lean meats, poultry which is skinless and dairy products that have low-fat content.
You need to avoid Trans fats. The Trans fats get supplied by hydrogenated vegetable oils. They are utilized in processed foods. The Trans fats elevate the LDL cholesterol and reduce the HDL cholesterol. This may enhance the risk of heart disease.
There is no need to get worried regarding cholesterol. There is proof that cholesterol in food has some effect on the blood cholesterol in many people.
You need to keep the intake of sodium up and potassium down. A great deal of sodium elevates the blood pressure in several people and has bad effects. One should aim for less than 2300 mg daily.
You have to take the intake of potassium and that lowers down the blood pressure.
You need to keep an eye on your intake of calcium and Vitamin D. These nutrients are significant for the healthy bones. You may derive calcium from low fat or nonfat dairy products and also foods like orange juices and soy drinks.
You have to opt for foods over supplements. Supplements are not a replacement for a healthy diet. Foods may give the synergy that several nutrients can use in the body.
You need to be aware of the liquid calories in a healthy diet. It has been observed that the beverages give more than twenty percent of the calories in the diet.
You need to restrict the intake of alcohol. You have to drink alcohol in limited quantities and that means no more than one drink per day for women and two a day for men.