Healthy Food Menu

Developing healthy eating habits, and not confusing, is actually not as difficult as many people imagine. The first principle of healthy diet is to eat a variety of foods. This is important because different foods provide different nutritional contributions.

The second principle of healthy diet are: fruits, vegetables, grains, and legumes, foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free from cholesterol, should be the most sources of calories you ate. The rest must come from low-fat dairy products, meat and poultry, and fish.

The third principle of healthy diet, you should also try to maintain a balance between calorie intake and calorie expenditure. Effective way such as not ate more food than your body needs. If not, you will get a lot of fat stored in the body. The more active you do the activity, the better your ability to be able to maintain this balance.

Follow three basic principles of healthy diet does not mean that you have to hold your favorite foods. As long as your diet is balanced and rich in nutrients and fiber, there is nothing wrong with your food menu. Be sure to limit the frequency of these foods, and try to minimize these foods.

Healthy eating mainly vegetables, grains, or fruits-that is a powerful way even recommended by experts. Healthy diet does not have to mean eating foods that are bland or unappealing.

Pedoman dasar berikut adalah apa yang Anda perlu ketahui untuk membangun menu makanan sehat setiap hari.

1. Makan banyak makanan tinggi serat yaitu buah-buahan, sayuran, kacang-kacangan, dan gandum. Ini adalah karbohidrat baik, bergizi, mengisi, dan relatif rendah kalori. Mereka harus menyediakan 20 sampai 30 gram makanan berserat yang Anda butuhkan setiap hari, yang memperlambat penyerapan karbohidrat, jadi ada efek kurang pada insulin dan gula darah, serta memberikan manfaat kesehatan lainnya. Makanan tersebut juga menyediakan vitamin penting, mineral, dan fitokimia.

2. Pastikan untuk menyertakan buah-buahan dan sayuran hijau, oranye, kuning, seperti brokoli, wortel, melon, dan buah jeruk. Antioksidan dan nutrisi lainnya dalam makanan dapat membantu melindungi terhadap pengembangan beberapa jenis kanker dan penyakit lainnya. Makanlah lima atau lebih porsi sehari.

3. Batasi konsumsi makanan manis, produk olahan gandum seperti roti putih, dan makanan ringan asin.

4. Reduce animal fats. It's rich in saturated fats, which increase blood cholesterol levels and have other adverse health effects. Choose lean meats, skinless poultry, and products without fat or low-fat or nonfat milk.

5. Reduce consumption of trans fats, supplied by hydrogenated vegetable oils used in most processed foods in supermarkets and at many fast food.

6. Eat more fish and nuts, which contain healthy unsaturated fats, as a substitute for olive or canola oil margarine for butter.

7. Do not eat in the portion of the lot, especially high-calorie foods. In recent years, serving sizes have increased in many portions, especially in restaurants. Choose a starter not a main dish, split a meal with friends, and do not order anything excessive.

8. Keep your cholesterol intake below 300 milligrams per day. Cholesterol is only found in animal products, such as meat, poultry, dairy products, and egg yolks.

9. Eat a variety of foods. Do not try to fill your nutritional needs with the same food on the menu every day. It is possible that not all the essential nutrients have been identified, and ate a variety of foods helps to ensure that you will get all the nutrients it needs. In addition, this will limit your exposure to any pesticide or toxic substance that may exist in a particular food.

10. Maintaining adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low fat sources, such as skim milk and low fat yogurt. If you can not get the optimal amount from foods, take supplements.

11. Try to get the vitamins and minerals from food, rather than from supplements. Supplements can not replace a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Food also provides a "synergy" that many nutrients need to be efficiently used in the body.

12. Maintain desirable weight. Balance energy (calorie) intake with energy output. sports and other physical activity is essential to supplement healthy diet every day that you consume.