In contrast, whole grains and foods made from whole grains, along with fruits, vegetables and beans, provide slowly digested carbohydrates rich in fiber, vitamins, minerals and phytonutrients. A healthy diet can help prevent certain serious diseases, such as heart disease, stroke and type 2 diabetes. It can also help reduce your risk of developing certain cancers.
Excess calories from free foods and drinks with a high sugar content also contribute to unhealthy weight gain, which can lead to obesity and obesity. Recent evidence also shows that free sugars affect blood pressure and serum lipids and suggests that a reduction in free sugar intake reduces risk factors for cardiovascular disease . Most people consume too much sodium from salt (which corresponds to an average of 9 to 12 g of salt per day) and not enough potassium (less than 3.5 g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke . It is suggested that the intake of saturated fats is reduced to less than 10% of the total energy and trans fat intake to less than 1% of the total energy intake . Industrial produced trans fats in particular are not part of a healthy diet and should be avoided .
A can of sugary cola from 12 ounces provides 8-10 teaspoons of sugar, about 120–150 “empty” calories. 21 Not surprising, Daily consumption of sugary drinks has been associated with weight gain and an increased risk of type 2 diabetes, 22 heart conditions, 23 and drop. 24 Alcohol in moderation (no more than one drink a day for women, 1-2 drinks a day for men) it has been associated with reduced risks of cardiovascular disease and type 2 diabetes. On the other hand, even moderate consumption can increase the risk of breast cancer. There is now enough strong evidence to provide women with various critical healthy eating strategies. A diet based on these principles is healthy in almost all stages of life, from adulthood to planning for pregnancy, pregnancy and old age.
Different taste buds, food preferences, family situations and even genes ensure that no diet is suitable for everyone. What is needed is a diet that can be maintained for years, which is just as good for the heart, bones, brain, psyche and taste buds as it is for the waist. This diet should contain many deumavan options and few restrictions or “special” foods. Randomized trial data suggests that the nutritional composition of a weight loss diet is much less than the amount of calories it offers. Avoid added sugars and saturated fats and increase your intake of omega-3 fatty acids and flavonoid-rich foods.
U eet misschien zeer gezond voedsel, maar u moet uw portiegroottes nog steeds in de gaten houden, want als ze te groot zijn, blijft u aankomen. Probeer opzettelijk kleinere porties in te nemen als je aan het eten bent. Misschien verander je de gerechten in je kast in meer middelgrote gerechten. Op deze manier zal het natuurlijk kleinere porties serveren. Vraag een kleiner deel aan door uit eten te gaan of een afhaalmaaltijd te bestellen.
Zorg ervoor dat u contact houdt met uw arts, zodat hij of zij weet hoe het met u gaat. Een maaltijdplan dat helpt om uw gewicht onder controle te houden, bevat een verscheidenheid aan gezonde voedingsmiddelen. Voeg een verscheidenheid aan kleuren toe aan je bord en denk dat je de regenboog eet.
De waarheid is dat, hoewel is aangetoond dat sommige specifieke voedingsmiddelen of voedingsstoffen een gunstig effect hebben op de stemming, het belangrijkste hun algehele voedingspatroon is. De hoeksteen van een gezond dieet moet zijn om bewerkte voedingsmiddelen waar mogelijk te vervangen door echte voedingsmiddelen. Voedsel zo dicht mogelijk bij de manier waarop de natuur dat deed, eten kan een groot verschil maken in de manier waarop je denkt, kijkt en voelt. Het handhaven van de zoutinname bij minder dan 5 g per dag helpt hypertensie te voorkomen en vermindert het risico op hartaandoeningen en beroertes bij de volwassen bevolking . Hoge bloeddruk kan rond de leeftijd van 50 jaar een probleem worden. Het verwijderen van tafelzout is een stap in de richting van een hart-gezond dieet.
Visit ChooseMyPlate.gov for more information on what types of food and drink you can eat and what types to limit so you can have a healthy eating plan.
Try to limit the amount of sodium you eat to less than 2,300 milligrams per day. If you have high blood pressure and limit your sodium to 1,500 mg per day, you can further lower your blood pressure. These guidelines recommend that a healthy diet be followed with foods and drinks that are close to nutrients and that provide vitamins, minerals and other components that promote health with little or no sugars, saturated fats and sodium. Trans fatty acids are naturally produced in small quantities in a wide range of foods, such as milk, meat and lamb. However, most trans fatty acids in the diet are produced during the processing of vegetable oils. Therefore, trans fats are found in hard margarines and in some baked goods, fried foods and other processed foods.