Healthy eating is about getting the right balance, with adequate food and liquid . If a person 's diet does not meet your needs while going to feel bad . Each person has to have a balanced diet and healthy , as it provides the energy and nutrients needed to survive and stay healthy. The combination of a healthy diet an active lifestyle has huge benefits. A healthy diet should be long - term stress that is enjoying far more of the foods that protect and nourish the body by choosing a variety of foods . We must remember that no healthy or unhealthy foods - only healthy diets healthy or not micro fitness.
Based on the nutritional composition of food can be classified as micro fitness:
- Macro nutrients - proteins , fats and carbohydrates - Provide energy and are essential for growth and maintenance;
- Micro fitness - vitamins , minerals , trace elements - are needed in very small amounts but are essential for growth and development and remain free of disease;
A guide to the development of a healthy diet can be:
1) Water: 60-70 % of our body consists of water so it is an important part of our diet. Drink 10-12 glasses of pure water is recommended to replenish the needs of essential body fluids .
2 ) Carbohydrates : Food : rice, pasta , bread , cereals and potatoes should form the basis of the strong gust of wind every meal is a good source of energy and nutrients has Provide ranks . People should be encouraged to eat whole grain variety as significantly improve fiber consumption required for the movement of the intestine and other health reasons micro fitness.
3 ) Fats : Fats are also essential in our diet goal , then the right choice of fats have to be made . Too much fat is bad for our health goal then limit the fat has to be in a form suitable for fat intake good for health , as essential fatty acids (omega -3 fats found in oily fish ) and fat -soluble vitamins are not compromised. Limit the use of butter, meat fat and trans - fats or hydrogenated fats found in processed foods such as cakes and pastries as they can raise cholesterol and increase the risk of heart disease. Choose to cook their food in sunflower, am , sesame micro fitness, corn, olive or rapeseed .
4) Proteins: the building blocks of our body can be obtained from food sources such as skim milk and its products, animal foods such as eggs , lean meat and fish, vegetables and legumes .
5 ) Fruits and vegetables : It is recommended to have 5 servings of fruits and vegetables each day . A single serving ( 80 g ) may include micro fitness:
- An apple , fruit of similar size banana, orange or other ;
- Two plums or similar sized fruit ;
- Three heaping tablespoons colored vegetables ;
- Three heaping tablespoons of green leaves ;
- A 150 ml glass fruit juice micro fitness .
6)Micro Fitness Salt: a diet with optimal levels of salt is an important factor to consider as a diet high in salt can pass some chronic diseases such as hypertension years. Mainly salt in the diet comes from salt added during cooking and at the table , took a leading part can also eat salt hidden in foods we buy. So look at food labels .
7) micro Fitness: Some health experts argue that alcohol in small amounts can actually have a beneficial effect on health. Current guidelines are that women can take up to 2-3 units of alcohol a day and men up to 3-4 units a day . Ideally these units should be spread throughout the week , with one or two alcohol-free days a week. Point the excess of everything is bad and the same goes for alcohol, which is high in calories and therefore may contribute to excessive weight gain . Excessive alcohol consumption over a long period of time can lead to liver damage and increases the risk of high blood pressure , which is linked to coronary heart disease . Also alcohol is a diuretic micro fitness.
Cut into any of the food groups to diet to lose weight or unproven If food intolerance can lead to serious health consequences ( and may result in nutrient deficiencies ) and should not be undertaken without medical supervision and adequate dietary micro fitness.
The healthy eating advice above is intended to adults must be well - children , the elderly , they have who are sick or have specific dietary needs ( : as pregnant women ) have different dietary needs and food principles in healthy overall may not apply micro fitness.