Healthy Foods | 8 tips for healthy eating | Beauty sight

Healthy Foods

These 7 practical tips cover the basics of healthy eating and help you make healthy choices.

If you eat or drink more than your body needs, you will gain weight because the energy you do not use is stored as fat.
Eat a variety of foods to make sure you are eating a balanced diet and that your body is getting all the nutrients it needs.
It is recommended that men have about 2,200 calories a day (10,500 kilojoules). Women should have 2,000 calories (8,400 kW) a day.
Most adults in the UK are eating too many calories and should eat fewer calories.

1. Keep your diet high in carbohydrates

Starchy carbohydrates should make up one third of the food you eat. These include potatoes, bread, rice, pasta and cereals.
Choose high-fiber or whole-green varieties, such as whole wheat pasta, brown rice or potatoes with their skins.

They contain more fiber than white or better starchy carbohydrates and can help you feel longer.
Try to include at least 1 starchy food in each important meal. Some people think that starchy foods contain fat, but the carbohydrates in lentil fat provide less than half the calories of fat.
When you are cooking or serving this type of food, keep an eye on the fat you add as it increases the calorie content. For example, oil on chips, butter on bread and creamy sauce on pasta.

2. Eat lots of fruits and vegetables

It is recommended that you eat at least 5 portions of different fruits and vegetables each day. 
Getting your 5A day is much easier than it sounds. Why not cut a banana for breakfast, or replace your usual breakfast with a piece of fresh fruit?

A portion of fresh, canned or frozen fruits and vegetables weighs 80 grams. One portion of dried fruit (which should be kept till meal time) is 30 grams.
A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but don't limit your diet to more than 1gg a day as these drinks are sugary and can damage your teeth. Can deliver what can deliver.

3. More. Eat more fish, including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals.

Plan to eat oily fish in at least 2 portions a week.

Oleg fish is high in omega-3 fats, which can help prevent heart disease.

Oily fish include:

• salmon
• trout
• herring
• pilchards
• mackerel
• sardines

Non-oily fish include:

• haddock
• plaice
• tuna
• skate
• hake
• coley
• cod

4. Cut off saturated fat and sugar

Full of fat

You need some fat in your diet, but it is important to pay attention to the amount and type of fat you have.There are 2 main types of fats: saturated and unsaturated. Too much saturated fat can raise blood cholesterol levels, which can increase your risk of heart disease.On average, men should not have more than 30 grams of saturated fat a day. On average, women should not have more than 20 g of saturated fat in a day.Children under 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Saturated fats are found in many foods, such as:

• Meat fat reduction
• Sauce
• Butter
• Hard cheese
• Cream
• Cake
• biscuit
• pies

Try to reduce your saturated fat intake and instead choose foods that contain unsaturated fats, such as vegetable oils and spreads, oily fish and avocados.
For healthy choices, spread low-fat, vegetable or olive oil, or butter, pork or fat or ghee instead of low-fat vegetables.
When you are eating meat, choose lean cuts and cut out any visible fat.
All types of fats are high in energy, so they should be eaten in small amounts.

Sugar

Regular consumption of authentic foods and beverages increases your risk of obesity and tooth decay.
Cigarettes, food and drink often have high energy (measured in kilojoules or calories), and can help with weight gain. They can also cause tooth decay, especially if eaten between meals.
Free sugar is sugar that is added to food or beverages, or is found naturally in honey, syrups and fruit juices and smoothies.
This is the type of sugar that you should cut instead of the sugar found in fruits and milk.
Many packaged foods and beverages contain surprisingly high amounts of sugar.

Many foods contain free sugar, such as:

• Sugar fuzzy drinks
• Cereal breakfast
• Cake
• biscuit
• Pastries and milk shakes
• Sweets and chocolates
• Wines

Food labels can help. Use them to check how much sugar is in the food.
More than 22.5 g of sugar per 100 grams of sugar means more food, while 5 g of total sugar or less per 100 grams of sugar means less.

5. Eat less salt: For adults, no more than 6 g a day

Even if you don't add salt to your diet, you can still eat a lot.When you buy it, the food already contains about three-quarters of the salt, such as breakfast cereals, soups, breads and sauces.

Use food labels to help you lose weight. 100 grams of salt 1.5 grams means that the amount of salt in the food is high.

Children 11 years of age and older should not consume more than 6 g of salt (approximately one teaspoon) a day. Younger children should also be less.

6. Don't skip breakfast

Some people skip breakfast because they think it will help them lose weight.But a healthy breakfast with more fiber and less fat, sugar and salt can be part of a balanced diet, and for good health you can get the nutrients you need.Semi-skimmed milk and whole grain cereals eaten with sliced ​​fruit is a tasty and healthy snack.

7. Don't feel thirsty

This is in addition to the fluids you get from your food.Count all non-alcoholic beverages, but low-sugar beverages, including water, low-fat milk and tea, and plenty of healthy choices.Try to avoid sugary and fizzy drinks, as they are high in calories. 

They are also bad for your teeth.Even fruit juices and smoothies are high in free sugar.Many of your combined fruit juices, vegetable juices and soft drinks should not exceed 200 ml a day, which is a small glass.