An introduction:
A healthy lifestyle includes a number of healthy options, including choosing a balanced diet. It also includes a healthy eating plan that helps control weight by eating a variety of foods.
Calories:
Calorie is a unit of energy measurement, usually used to measure the energy content of foods and beverages; As eating more calories than the body consumes leads to weight gain.
Calories your body needs:
You should eat healthy foods that contain calories appropriate for the body. The caloric intake is determined by your body weight, height, age, gender and body activity. The female may need to eat about 2000 calories per day, and you need 1500 calories to lose 450 grams of weight per week. And a man needs 2500 calories per day, and he needs 2000 calories to lose 450 grams of weight per week.
Food options:
Vegetables and fruits:
A number of studies have shown important health benefits for eating fruits and vegetables, including:
Eating fruits and vegetables is associated with a lower risk of premature death.
Fruits and vegetables reduce the risk of cardiovascular disease, including coronary heart disease, stroke, and death from coronary heart disease.
Eating large amounts of fruits and vegetables may reduce the risk of cancer; It is recommended that you eat at least five servings of fruits and vegetables every day.
Fiber:
Eating a diet rich in fiber can reduce the risk of coronary heart disease, colon cancer and death. Also, eating fiber protects against type 2 diabetes. Eating soluble fiber, such as fiber in vegetables and fruits, especially in legumes, may help control blood sugar in people with diabetes. Fiber is found in many breakfast cereals, fruits, and vegetables. It is noteworthy that the recommended amount of dietary fiber is about 25 grams per day for women, and 38 grams per day for men.
Grains and sugars:
Eating whole grains regularly, helps in weight loss, and reduces the risk of diabetes. Therefore; It is recommended to choose foods made from whole grains, such as: 100% whole wheat bread, oats, and brown rice, and prefer them over foods made from refined grains, such as: white bread, white rice.
Fats:
Eating foods that contain a large percentage of healthy fats, and a small percentage of unhealthy fats, may reduce the risk of coronary heart disease. Unsaturated fats are labeled on food labels: (partially hydrogenated oils), and are solid at room temperature. These fats are found in many types of margarine, baked commercial foods, and oils preserved in high temperatures for a long time, such as: frying oils in fast food restaurants. When reducing some fat intake, it is important not to replace refined carbohydrates with it, such as: white bread, white rice, and most sweets. It is reported that excessive intake of refined carbohydrates may reduce the levels of high-density lipoproteins and good cholesterol, which effectively increases the risk of coronary artery disease.
Red meat:
Avoid eating red meat regularly, especially processed meats, such as: pepperoni; As it is harmful to health, it increases the risk of developing a number of diseases such as: cancer, heart disease, blood vessels, and diabetes.
Nutritional supplements:
Folic acid:
Folic acid is a type of vitamin B that is important for the production of red blood cells. For example, a decrease in folic acid in pregnant women leads to fetal tube neural tube defects, causing disease (spina bifida). Specialists recommend eating vitamins that contain folate, and breakfast cereals fortified with folate, as the best way to ensure that you eat an adequate portion of folate.
Antioxidants:
Antioxidant vitamins include vitamins A, E, C, and beta-carotene. Many foods, especially fruits, and vegetables contain these vitamins. Studies have not clearly shown that antioxidant vitamins help prevent diseases, especially cancer, and there is no evidence to support the need to take antioxidant vitamin supplements, except for individuals with a specific vitamin deficiency.
Calcium and Vitamin D:
Calcium and vitamin D intake is important, especially in women; To reduce the risk of osteoporosis. And the doctor can help determine the body's need to take calcium and vitamin D supplements, as it depends on the amount of these vitamins consumed. Specialists recommend that men and women (before menopause) consume no less than 1000 mg of calcium per day, and that women after menopause consume 1200 mg per day, and no more than 2000 mg of calcium should be consumed every day. Specialists also recommend adults over 70 years of age, and women after menopause, to take 800 IU of vitamin D, or about 20 micrograms per day. As for other adults, it is recommended to eat 600 IU, that is, about 15 micrograms per day.
Author: Kea Heng