14 Keys to a healthy diet
One could think of healthy eating as a simple tool to find being fit, but it actually has many benefits beyond aesthetics. A healthy diet not only helps prevent obesity, but also reduces the risk of diseases such as type 2 diabetes, hypertension, heart disease and certain cancers, according to the University of Minnesota. Make small changes in your diet to get started yourself on the path to healthy eating habits.
All things in moderation
You are preparing for the dietary disaster if you name some foods as off limits. A healthy eating plan allows your favorite foods in moderation. Simply reducing the size of the portions of the less healthy options and limits the frequency with which you eat.
Think small
Reduce portion size, and will be less likely to overeat. At home, use smaller plates and start with small portions, you can always go for more, if you're still hungry. In restaurants, split an entree with a friend or take half to eat at home later.
Taste the Rainbow
Produce comes in almost all colors, from green to yellow to red to purple. Challenge yourself to eat a rainbow of colors every week, incorporating a variety of shades to get all the vitamins, minerals and antioxidants that come from each color. Ponte aim for at least five servings of fruits and vegetables a day.
Go slowly with salt
Healthy adults should limit their daily sodium intake to 2,300 milligrams, or 1 teaspoon, however, blacks and people with diabetes, high blood pressure or over 50 should be limited to only 1,500 milligrams, or 2/3 teaspoon . Reduce sodium intake to cook more at home with fresh ingredients and avoid the restaurant, processed and prepared foods.
Start your morning right
In those enrolled in the National Weight Control Registry, 78 percent of people successful dieters eat breakfast every day. The morning meal reduces hunger for the day and prevents you make poor food choices or overeat at subsequent meals.
Come on, H2O
Avoid soda, iced tea and juice, and drink tap water throughout the day. Drinking enough water not only helps digest food, says the University of Rochester Medical Center, but also regulates body, lubricates joints and helps carry nutrients to cells temperature.
Changes to comprehensive
If you're used to eating pasta, white rice and enriched cereals, comprehensive changes to increase your fiber intake. Look for products that say 100 percent wheat whole or 100 percent whole grain, or that list a whole grain (such as wheat, oats or rice) as the first ingredient.
Add Omega 3
The omega-3 fatty acids are necessary for the health of your body, but the body can not produce these essential fatty acids. Add fatty fish like salmon and nuts, including walnuts to your diet to get these healthy unsaturated fats.
Concerns about cholesterol
For the sake of your heart, lowers cholesterol. The American Heart Association recommends limiting cholesterol found in animal products such as meat and eggs, up to 300 milligrams a day. If you have heart disease, diabetes or high cholesterol, I reduce it to 200 milligrams a day.
Choose real food
Although nutritional supplements can be a good insurance policy against a diet lacking in nutrients, get yours real food whenever possible. The best way is to eat a variety of foods from all food groups.