Hi friends! I would like to share another interesting article from the Indian medical magazine on healthy eating.
The most important rule of healthy eating is not to skip a single meal. Skipping meals lowers your metabolic rate. A normal diet consists of 3 main meals.
Moreover, never miss breakfast. This is the most important meal of the day.
The basics of healthy eating
There is evidence that people who eat at least 3-5 servings of fruits and vegetables a day have a lower risk of heart disease, stroke, and certain types of cancer.
A balanced diet should provide about 60-70% of total calories from carbohydrates, 10-12% from protein, and 20-25% of total calories from fat.
- Reduce the amount of meat and add more vegetables to your meals.
- When baking, use whole grain flour instead of refined flour.
- Place fried food on a napkin to remove excess oil. The fat in your food should be kept to a minimum.
- Use low-fat yogurt instead of mayonnaise.
- Add chopped fruit to your curd instead of flavored yogurt.
- Try skim milk instead of regular milk.
- Use non-stick cookware to reduce the need for cooking oil.
- Preheat vegetables in the microwave or steam instead of boiling to avoid wasting nutrients.
- Choose lean meats and low-fat dairy products. Fats are good in the form of nuts, seeds, fish, olives, when accompanied by other nutrients. A certain amount of fat in cooking is beneficial as it helps the body absorb fat-soluble vitamins.
- If you want to use butter in your sandwich, apply it in a thin layer.
- Use low-fat yogurt, low-fat soy milk, evaporated skim milk, or cornstarch as a thickener instead of cream.
- Prepare vegetable broths. It is better to wash vegetables rather than peel them, as there are many nutrients in the skin. If you have to boil vegetables, save the vitamin-rich broth.
- Switch to unleavened whole grain bread.
- For sandwiches, limit the use of fatty cream cheeses; replace them with low-fat cheese products or avocados. Choose ingredients that are low in fat.
- Add lots of vegetables to your sandwich to make it healthier.
- Limit your intake of stimulants such as caffeine, alcohol, and refined sugar.
A healthy, balanced diet is an important part of maintaining good health and can help you feel better.
This means eating a wide variety of foods in the right proportions and consuming the right amount of food and drink. to achieve and maintain a healthy body weight.
People with special dietary needs or medical conditions should seek advice from their doctor or registered dietitian.
I wish you a good mood and God bless you good health!
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