Almost every day we listen what is healthy food. Some healthy eating tips are set in addition.
There is no healthy and unhealthy food.
First of all, the biggest misconception about food is the phrase healthy food. There is no healthy food and unhealthy food. There is a healthy eating and the opposite unhealthy eating.
Eat a varied food.
Food generally can be divided into three basic groups: macronutrients, micronutrients, and water. Carbohydrates, lipids, and proteins are macronutrients. In micronutrient group belong vitamins and minerals. Each day humans must eat a variety of food in proper proportion (60% carbohydrates: 10% proteins: 30% lipids) and drink a plenty of water.
Your diary should contain food rich in carbohydrates.
A good example of food rich with carbohydrates is rice, corn, wheat and other cereals. Another food rich in carbohydrates is root plants such as potato, carrot, cassava, and legumes like peas, beans, lentils. Fruit, vegetables, and milk are also rich in carbohydrates.
Control your BMI- (Body mass index).
You should calculate your BMI (your height divided by your weight) and then you should compare the obtained value with the following BMI Categories:
- Underweight (if your value is 18.5 or less)
- Normal weight (if your value is between 18.5 and 24.9)
- Overweight (if your value is between 25 and 29.9)
- Obesity (if your BMI is 30 or greater).
If your BMI is within the range of the Normal weight category, you are the lucky one. Opposite you should eat more or less, depending on which category the obtained value is.
Enjoy with fruits and vegetables.
Fruits and vegetables are comprised of water with more than 90% and also containing simple sugar which gives you energy fast. Furthermore, fruits and vegetables also have low caloric value and they are a good source of different vitamins and minerals.
Reduce the quantity – do not eliminate any kind of food.
Unless you have an allergy to a certain type of food, your body needs a different kind of food to make perfect nutrient balance. Bread, corns, and fruit are rich in carbohydrates and you can consume it every day. Also, you can enjoy with chocolate and cookies but in small portions. You should eat animal proteins such as turkey, fish, and beef at least twice a week. Another good source of protein is the vegetable protein such as mushrooms, peas, and broccoli. Lipids are the source of energy in the body and they are essential for transmitting of the nerve impulse. Always give a priority on unsaturated fat (vegetable oils) before the saturated fat (butter) and take vitamins and minerals.
Drink a lot of liquids.
Our body needs liquids (water and fruit juices) for every metabolic process. Water is a medium where nutrients dissolve and make digestion and processing of the nutrients. Water also makes transportation of metabolic products to the blood for their reallocation or their elimination. Drink water as much as you can.
Best healthy eating tip: start now and make the changes progressively.
Any sudden diet change makes metabolic disorder. For example, you want to be a vegetarian but you eat meat every day. So start eating meat every second day, then every third and gradually stop eating meat. This way your body will have time to adjust and reduce the quantities of secreted enzymes necessary for decomposition of a certain nutrient.
And for the end don’t forget to be physically active. Around 1.25 hours of intense training or minimum 2.5 hours light exercise on weekly basis will be sufficient for good health. Try to walk half hour each day.