Want A Healthy Diet?

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Speaking of diet seemed to have no end. Diverse methods of diet appear to positive and negative. There are successfully running a healthy diet and managed to lose weight significantly, some are stuck in a kind of crash diets or crash diets, in which body weight is only down for a short while only.

This type of diet is relatively healthy has two main elements, namely a healthy diet with balanced nutrition and regular exercise. If these two things go hand in hand during the diet is done, the body will stay healthy and decrease in body weight will take place gradually, without the risk organs in the body becomes unhealthy. As a result, a decrease in body weight will survive, it will not go up drastically as on a crash diet is temporary. Body weight will usually survive on the ideal number.

Here are tips on healthy diet requirements:

1. Fixed consumption of starchy as your main meal. The options include bread, potatoes with skin, pasta, rice or noodles. You can replace pasta, bread, rice to wheat noodles with a basis for a more healthful intake. Get the benefits of fiber, vitamins and minerals from it.

2. Make sure you always eat fruits and vegetables every day. Choose a variety of fruits and vegetables to get a variety of vitamins and minerals in it. Fruits and vegetables fresh, frozen, canned or juiced all can help you get a daily intake of vitamins and minerals.

3. Expand the consumption of fish, at least two portions a week. Select the type of fish with high fish oil ingredient such as salmon, fresh tuna, sardines, mackerel until trout. Get the benefits of vitamin D for bone health. To eat frozen fish, smoked or canned, always check the sodium levels so as not to backfire and cause hypertension. Choose fish with low salinity.

4. Limit your intake of saturated fats and sugar. Fat is still needed, but in excessive amounts, fat will cause weight gain body fat considering contains 9 calories per gram, doubled even more than the calories in carbohydrates and protein. Replace it with margarine, bread, cream, cakes and cheese made from saturated fats with vegetable oils, nuts, seeds, fish oil and avocado.While in terms of consumption of sugar, lots of sugar eaten between meals can cause problems with teeth and add heaps of calories. Replace sugary foods with consumption of your favorite fruits.

5. Limit consumption of salt, no more than 6 grams a day. Most of the salt in our diet is not of a sprinkling of salt and salt are added while cooking food. Most sodium actually comes from food packaging, because it always checks the content of sodium listed on food packaging.Salt content is high there is the figure of more than 1.5 grams per 100 grams, the equivalent of 0.6 grams of sodium. Salt content is low and the recommended is 0.3 grams or less than 100 grams (about 0.1 grams of sodium). For additional substitutes taste, use herbs and spices flavoring, lemon or lime juice, mustard and vinegar.

6. Expand to move and exercise. Do it by doing physical exercise for 150 minutes a day of moderate intensity or 75 minutes per day with high intensity. Long exercise is recommended for those aged between 19 to 64 years. Balance also with muscle strength training twice a week. Try to meet the recommended hour of exercise is the exercise bike or walk, swim to escape. Lifting weights and lifting heavy objects can be a way to train muscle strength. By doing so more regularly, there is a decreased risk of heart problems, type 2 diabetes by stroke.

7. It is enough that your water intake today? Throughout the day, the necessary consumption of water intake as much as 8 to 10 glasses. Water is the best choice for the body because it does not contain any calories. You can drink tea, coffee, soda, milk, fruit juice and fruit juice and milk, but do not add more sugar in your beverage such as this can injure your teeth.

8. Do not skip breakfast. The morning breakfast is indeed the most important meal of the day, because the breakfast will provide fiber, calories, vitamins and minerals your body needs. Choose the consumption of whole grain cereals, porridge or wholemeal bread baked with the addition of fruit to start your day with good nutrition. (AM)

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Good luck. :)