Tips on healthy eating


Do you know you are what you eat? What we eat has an effect on our health life. This explains why you have to eat healthy in order to stay healthy.
So I will be sharing with you simple tips on healthy eating. These tips will put you on the right track to eating healthy and staying healthy.
1.     Eat lots of fruits and vegetables
We all know how the health benefits of fruits and vegetables. We should take fruit on a daily basis. This can be easily done by swapping junk food we take for in between meals for fruits. This will do our health better than harm. For the vegetables, we can take it alongside with rice or take it alone and watch your skin glow.
2.    Eat more of fish
Fish belongs to the protein food class. It contains many vitamins and minerals which are good for your health.  Try to eat at least two portions of fish a week. This should include at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease.
3.    Cut down on saturated fat.
We have two types of fat. They are saturated and unsaturated fat. Saturated fat is not healthy because it can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. However, we all need fat but just a small amount of it and we should pay attention to the type of fat we take.
In a day, a man should have no more than 30g saturated fat. A woman should have no more than 20g saturated fat a day, and children should have less than adults.
Saturated fat is found in many foods, such as cakes, biscuits, sausages, cream, pies, cream, and butter.
You should choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish, and avocados.
For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter. When you’re having meat, choose lean cuts and cut off any visible fat.
4.    Don’t avoid taking starchy carbohydrates
Yes, I understand carbohydrates have a lot of calories which are not good for our weight loss journey but they are also very essential because they are energy giving food. Starchy carbohydrates should make just one-third of the food you eat.
5.    Eat less salt and consume less sugar.
Too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Use food labels to help you cut down.  Adults and children over 11 should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.
Frequently consuming foods and drinks high in sugar will only increase your risk of obesity and tooth decay.
Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in calories), and if taken too often can lead to weight gain. They can also cause tooth decay, particularly if eaten between meals.
Several packaged foods and drinks contain surprisingly high amounts of free sugars. Free sugars are any sugars added to foods or drinks or found naturally in honey, syrups and unsweetened fruit juices.
In conclusion, avoid skipping breakfast because it is very important for healthy life. Always make sure you eat a balanced diet.

Photo credit: Health Navigator and Readers digest.
Written by

Temitope Ikusika


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