Keep you healthy food
Open your TV , surf the journal , .. You will find yourself in a world of conflicting news about food and health. Do not let all that distract you , but try to focus on four facts :
• that all of what you eat affects your appearance , and your energy and your convenience , and above all , to your health .
• America is going the wrong way , becouase: two of every three people are fat . The cases of high blood pressure and diabetes increases .. Heart attacks , strokes , cancer and injuries are common. Though a lot of factors cause these complex problems , the reason is simple : we eat too much , we choose the bad foods , and do not exert any sports .
• Scientists know any diets are best for your health , despite some changes in the details .
• Eating well is not a punishment , but it is an opportunity . You know the importance and know how to eat , you 'll find it enjoyable and satisfying . Although able to report the details of each format you healthy nutrition , you will find the rewards are delicious.
* The best diet
* People do not eat nutrients required , but eating only . Here are 20 of the rules of the instructions to healthy food and fun :
1 . Eating different types of food , there is no food and one full descriptions , you need to have a balanced mixture of food that provides the body by nutrients required .
2 . Eat more fruits and vegetables and less animal products .
3 . Eating more fish and homemade food record , and reduced the industrially processed foods . Avoid fast foods , you know what it is.
4 .Eat fat wisely. Reduce the intake of meat, poultry skins , and fatty dairy products , margarine , fried foods , snacks and industrially produced and marketed commercially baked foods cooked in fat trans . Consider also mixtures and additives to salad , and cooking oil . Use olive oil or canola oil for cooking , where you can. , And anoint the bread with olive oil instead of margarine soft . Get a « good fats » from fish and nuts.
5 . Choose carbohydrates wisely. Reduce the simple sugars , remember that soft drinks, energy drinks, fruit juices full of sugar . Reduce the intake of products made from white flour , refined, purified . And tried to eat products containing whole grain flour milled gruffly . No fooled dark bread or posters on commercial products , but also tried to check in container products already on whole grains. Familiarize yourself with eating bran flakes cereal , vegetables , fruits , nuts , and seeds. Think of eating fiber supplements that have not been able ingested food.
6 . Eat at least three cups of dairy products low-fat , per day.
7 . Protein intake in moderation . Best eating fish and poultry without skins . Try eating soy beans as sources of protein . Went to eat 5.5 ounces ( an ounce corresponds to about 28 grams ) of protein-rich food daily . The equivalent of a quarter of a cup of cooked beans or tofu , or a half -ounce of nuts or seeds , or one egg , one ounce of fish or lean meat or poultry cooked . 8 . Severely reducing sodium intake to less than 2,300 milligrams a day , especially if your blood pressure is high, and by reducing the salt and limit the consumption of processed foods industrially such as soup or canned juices , or deli , or cheese , or tomato sauce , or snacks . And men who have reached the blood pressure readings have 120/80 mm Hg , go to eat 1500 milligrams of sodium per day , and this applies to men over the age of 50 years .
9 . Eating more food rich in potassium , such as citrus fruits , bananas , and other fruits and vegetables . Eating a diet high in calcium , such as low-fat dairy products , broccoli , spinach , and tofu ( not addressed in supplements « grain » calcium to strengthen the required daily amounts that do not exceed 1,200 milligrams) .
10 . Eating more grain products , especially whole grains , by up to 6 ounces per day. The equivalent of one cup of dry cereal , or half a cup of the same chips or rice or pasta cooked , or carving out a piece of bread , one ounce . We must believe in whole-grain brown rice , as well as half of your share of grain daily .
11 . Eat more vegetables , and especially severe types greenery and yellow orange color . Per share corresponds to one cup of raw leafy vegetables , or half a cup of vegetables, other raw and cooked , or half a cup of vegetable juice .
12 . Eat more fruits , four servings a day at least . Corresponds to one serving middle piece of fruit , or half a cup of fresh fruit or frozen or canned , or half a cup of fruit juice .
13 . Eating fish more , and went to get two servings of 4 ounces of it at least weekly . Remember that grilled fish is better than fried .
14 . If you want to eat red meat , underwriting addressed to two servings of only 4 ounces , including a weekly basis. Avoid fatty meats , and industrial processing , and liver. Shift to eating chicken, turkey , after removing the skin from them. Make sure that meat and poultry are cooked at a temperature 160 degrees Fahrenheit ( 71 degrees Celsius ) or more , and not be burned .
15 . Eating eggs from time to time , and went about eating and not more than one egg yolk a day , whether from inside the egg or in the installation of other foods cooked or baked . Use egg substitutes wherever possible .
16 . Enter seeds and unsalted nuts to your diet . It was found that nuts reduce deaths from cardiac arrest , but it should be moderation in dealing with the rich in calories .
17 . Use vegetable oils in moderation . Reduce your intake of partially hydrogenated oils , and oil palm trees , and coconut milk .
18 . Avoid alcohol .
19 . Adjust caloric intake with the level of your practice to exercise in order to obtain an appropriate weight . If you're trying to lose weight , you should do so gradually reduce the number of calorie intake and increasing exercise .
20 . Avoid fads food and nutrition schemes extreme or unusual . And remember that these guidelines are intended for healthy people , others who suffer from health problems should consult a doctor to make plans of their own food .
