7 TIPS FOR HEALTHY FOOD

These 7 practical tips cover the basics of healthy eating and can help you make healthier choices. The key to a healthy diet is to eat the right amount of calories depending on how active you are so that you balance the energy you consume with the energy you use.

If you eat more than your body needs, you put on weight because the energy you do not use is stored as fat. If you eat less than you make over with, you will lose weight. You should also eat a wide variety of foods to ensure that you get a balanced diet and that your body gets all the nutrients it needs.

1. Base your meals on high-fiber carbohydrates

Choose higher fiber or wholemeal varieties such as wholemeal pasta, brown rice or potatoes with skin on. They contain more fiber than white or refined carbohydrates and can help you feel full longer.

2. Eat lots of fruits and vegetables

We recommend that you eat at least 5 servings of different fruits and vegetables every day. They can be fresh, frozen, canned, dried or juiced. Why not chop a banana over your breakfast cereal or swap your regular snack for some fresh fruit?

3. Eat more fish

Fish is a good source of protein and contains many vitamins and minerals. Try to eat at least 2 servings of fish a week. Most people should eat a lot of fish, but there are recommended limits for certain types of fish.

Fatty fish include:

• salmon

• trout

• sill

• sardines

• sardines

• mackerel

Non-fatty fish include:

• kolja

• plaice

• coley

• cod

• tuna

• skates

• hake

You can choose between fresh, frozen and canned, but remember that canned and smoked fish can contain a lot of salt.

4. Cut down on saturated fat and sugar

Saturated fat

You need some fat in your diet, but it is important to pay attention to the amount and type of fat you eat. There are two main types of fats: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of heart disease.

Saturated fats are found in many foods, for example:

• fatter meat

• sausages

• butter

• hard cheese

• cream

• cookies

• biscuits

• ister

• pies

Try to reduce your saturated fat intake and choose foods that contain unsaturated fats instead such as vegetable oils, fatty fish and avocados. When eating meat, choose lean meats and cut off visible fat. All types of fats have a lot of energy, so they should only be eaten in small amounts.

Sugar

Regular consumption of foods and beverages high in sugar increases your risk of obesity. Sugary foods and sugary drinks often have a lot of energy (measured in kilojoules or calories), and if consumed too often, it can contribute to weight gain. Many foods and beverages contain surprisingly large amounts of sugar.

Sugar is found in many foods, for example:

• sugary carbonated drinks

• sugared breakfast cereals

• cookies

• biscuits

• pastries and puddings

• sweets and chocolate

• alcoholic beverages

More than 22.5 g of total sugar per 100 g means that the food contains a lot of sugar, while 5 g of total sugar or less per 100 g means that the food is low in sugar.

5. Eat less salt: Maximum 6 g per day for adults

Eating too much salt can increase your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. More than 1.5 g of salt per 100 g means that the food contains a lot of salt. Adults and children 11 years and older should eat no more than 6 g of salt (about a teaspoon) a day.

6. Get active and have a healthy weight

In addition to eating healthy, regular exercise helps reduce the risk of serious illness. It is also important for your overall health and well-being.

Being overweight can lead to diseases such as type 2 diabetes, certain cancers, heart disease and stroke. If you are trying to lose weight, eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

7. Do not get thirsty

You need to drink plenty of fluids to prevent dehydration. It is recommended to drink 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.

All non-alcoholic beverages count, but water, tea and coffee are good choices. Avoid sugary sodas, as they are high in calories. They are also bad for your teeth. Even unsweetened fruit juices and smoothies are sugary. Remember to drink more when the weather is warm or during exercise.

The Kickstart Team