8 tips for healthy eating

Starch based 1.Mancarurile

Starchy foods like bread, cereal, rice, pasta and potatoes are an important component of a healthy meal should represent a third of the food they eat. They are a source of energy and the main source of nutrients in our diet. Besides these starchy foods also contain fiber, calcium, iron and vitamin B.

The vast majority should consume foods with starch or should include at least one meal containing starchy foods.

Could you start the day with a breakfast with whole grains, a sandwich for lunch and potatoes, pasta or rice for dinner.

Some people think starchy foods fattening, but gram for gram they contain less than half a calorie. All you have to do is watch what you add when cooking these foods, as these additions help to increase calories.

Why choose food 2.De full?

Food grains contain more nutrients than foods with starch grains also digesting food is slower and it helps you feel full longer.

Whole foods consist of:

- Wholemeal, wholemeal bread

- Grains and brown rice pasta

- Whole grains

3.Mancati more fruits and vegetables

Many people know they should eat more fruits and vegetables, but most ignore this. Try to eat at least five kinds of fruit and vegetables every day. You can if you want, to increase the number of fruits and vegetables daily. It's easier than you think.

For example, you can use:

- A glass of juice and banana pieces with whole grains

- A salad for lunch

- A pear as a snack lunch

- A serving of peas or other vegetables evening meal

4.Mancati peste

Multi dintre noi ar trebui sa manance peste, incluzand o portie de "peste uleios" pe saptamana. Este o excelenta sursa de proteine si contine multe minerale si vitamine. Consumati cel putin doua portii de peste pe zi si nu uitati sa includeti o portie de "peste uleios". Puteti sa alegeti ori proaspat, ori inghetat, ori conservat- dar tineti minte pestele conservat sau afumat poate fi sarat.

Ce este "pestele uleios"?

Unii pesti sunt numiti uleiosi deoarece ei sunt bogati in anumite tipuri de grasimi, numite omega 3 acizi grasi, care ne ajuta sa ne mentinem inima sanatoasa.Ce cantitate de pesti uleiosi ar trebui sa consumam?Ar trebuie sa consumam cat mai mult "peste uleios". Femeile care vor sa aiba un copil candva ar trebui sa consume maxim doua portii de peste uleios pe saptamana (o portie insemnand 140 de grame). Si patru portii este recomandarea pentru ceilalti adulti.

Exemple de peste uleios: sardine, hering, ton prospat, sardea, macrou, crap si somon.

5.Reduceti of saturated fat and sugar

To keep yourself healthy and we need fat in our diet. What is important is the kind of fat you eat. There are two types of fat:

- Saturated fat - if you eat too much saturated fat raise blood cholesterol you risk that increases the chance of having heart disease.- If you eat unsaturated fats, unsaturated fats instead of saturated fat can lower your blood cholesterol.Try to reduce foods high in saturated fats and replace them with foods with unsaturated fats such as vegetable oils (sunflower oil, olive oil, canola oil), oily fish, nuts, seeds and avocado.

In England many people consume sugar. You should try to eat fewer foods that contain sugar, such as sweets, cakes, biscuits and soft drink without sugar. If we consume these products too often can cause side effects such as: loss of teeth, if these products are used between meals. Many of the foods that have sugar in content may have more calories, so if you get rid of sugar, you could have a little help on weight control.

How do you know if a food is high in sugar?

You can start by looking on the label. List of label starts with the largest ingredient. But be careful for the other words that describe excess sugar such as sucrose, glucose, maltose, fructose, corn syrup and honey. As these words are in top of the list of ingredients on the label of the higher basis weight is added. Another way that you can figure out which is the amount of sugar carbohydrates check the product label. The bad is that you can not see the added sugar.

The high level of sugar is 15 grams per 100 grams and the lowest is 5 grams to 100 grams.

6.Incercati use less salt - no more than 6 grams

Many people believe they do not consume too much salt, especially if you add in food. Do not be so sure!

Every day 85% men and 69% women consume more salt. Adults and children over 11 years should consume no more than 6 grams per day. Young children should consume much less.

75% of the salt we eat is already in the food you buy, for example, cereal, soup, cooked meat and sauces. In conclusion, you already eat more salt than you should. Excessive consumption of salt can lower blood as a consequence. Personelor with high blood pressure may have heart problems or a heart attack

Drink plenty of water

You should drink 1.2 liters of water or other fluids every day to not dehydrate. When the weather is warm or when the body needs more water, but avoid to drink with a high sugar content.

Alcohol

There's nothing wrong with the occasional drink, but drinking over the limit causes problems. Alcohol has more calories in content, so if you remove it from the list you, it will reduce weight. Women can drink 2 or 3 units of alcohol, and men 3 or 4 units a day, without having a risk to health.

8.D -not  skip breakfas

Breakfast can help us end enough energy to face the day which will also be extra vitamins and minerals. Some people skip breakfast, thinking that help them get rid of weight. But they are wrong, these decisions can have serious consequences on us because we can miss important nutrients.

The researchers found that breakfast can help diets. If we skip breakfast, we'll probably get hungry before lunch and take a snack. Tasting it was a donut, pastry or biscuits, things full of sugar and fat.

So why not pick a bowl full of whole grains, with chunks of banana and a glass of orange juice for a healthy breakfast?