Could your diet be a little more balanced? Or maybe a lot more balanced? Don’t know where to start? Then keep reading today’s article by Jefferey Morgan!
Everyone likes to feel good and an essential part of feeling good is being healthy. A balanced diet will ensure you are eating healthy and will complement your daily dose of exercise. The average man needs to consume 2,500 calories a day whilst a woman only requires 2,000. Extremely active or sedate lifestyles can adjust this figure up or down.
The best way to ensure you have a well balanced diet is to follow the following tips and eat as many different food types as possible:
Potatoes, bread and rice are all excellent ways to put starch into your diet. Starch provides carbohydrates which the body requires to power your muscles. A good balance would be to ensure one third of all the food you eat is starchy. Wholegrain varieties have the additional benefit of high levels of fibre which is excellent for your digestive system.
2. Five per day
Most people have now heard that five portions of fruit and vegetables a day is essential to ensure your body receives the vitamins and nutrients it needs. Eating five a day is not always easy. It may be helpful to know that a glass of unsweetened fruit juice counts as one of your five a day. Fruit or vegetables chopped into meals also count. A good way of doing this is adding banana to your breakfast cereal.
Most fish are naturally high in proteins and an assortment of vitamins which are essential to a healthy body. Doctors recommend at least two portions of fish a week. One of these should ideally be oily fish. Salmon, mackerel, trout or tuna are all examples of oily fish and are high in mega-3 fats. These have been shown to reduce the risk of heart disease.
4. Saturated fats & sugars
Fat is actually essential to your diet. However, there are two types of fat – saturated and unsaturated. Unsaturated fats are much healthier and should be chosen wherever possible. Saturated fat is common in many foods; cakes, biscuits, sausages and hard cheese are all prime examples. A diet high in saturated fats will increase your chance of heart disease by increasing the amount of cholesterol in your body.
Sugar is in almost every processed food available. They’re usually a contributing factor for those with weight problems. Sugar creates sudden hits of energy followed by lows and is known to cause tooth decay. Natural sugars are in products like milk and do not cause these issues. Added sugars are the ones which you need to be aware of and avoid having too many of. The best way of ensuring this is to read the labels on the food you purchase.
Salt is a contributing factor to high blood pressure and this will increase your chance of having a stroke or heart disease. Salt is an essential mineral for the human body but it is in most food already. If you add salt to your food it is highly likely that you are having too much salt daily. Cut down on the amount of salt added to dishes and check the ingredients on your shopping.
6. The great importance of working out
It is impossible to remain healthy and retain the right weight without partaking in some exercise. This does not mean hours of intensive gym work. Just making sure you are physically active for twenty or thirty minutes a day will help. People who are overweight are far more likely to suffer from a wide range of diseases.
7. Hydration – how much water should we drink on a daily basis?
The human body is made up predominantly of water and it is essential to stay hydrated. You need to aim for two liters a day to ensure you are looking after your body. Any drink which is non-alcoholic counts towards this target, however you might want to stay away from fizzy drinks and sweetened juice.
It is often said that breakfast is the most important meal of the day and this is true. A healthy, balance breakfast will set you up for the day. Having breakfast will reduce the likelihood of snacking during the day and will add essential nutrients to your body when it needs it the most.
About the Author
Jefferey Morgan is interested in writing about health and fitness related issues. He has a deep knowledge at this field. Also he writes for a site https://www.supplemented.co.uk/ where you can buy vitamins, minerals and herbal supplements.
What do you think of this starting point to a more balanced diet?