We know almost nothing about health, and as a result, we know little about healthy diets. And perhaps that’s the problem. Everyone has an opinion, but nobody has any useful facts. That goes for both meanings of the word ‘diet’.
The healthiest diet? A diet made of the healthiest foods. A diet that is, unfortunately, very difficult to eat in today’s product driven marketplace. Healthiness doesn’t sell products, perhaps because everybody knows that we don’t actually measure healthiness.
Eat lots of fruit and veg
Eat atleast 5 portion of variety of fruits and vegetables as they contain different combination of vitamins and minerals. Fresh , frozen, tinned, dried and juiced all count but remember unsweetened fruit juice and/or smoothies should be limited to 150ml per day in total and dried fruit should be limited to about 1 tablespoon (30 gm) per day and eaten with the meal.
Base your meal on starchy carbohydrates
Starchy carbohydrates foods include potatoes, bread, pasta, rice and noodles. Where possible choose wholegrain or higher fiber version with less added fat, salt and sugar or leave the skin on potatoes.
Eat more fish including a portion of oily fish
Aim for atleast two portion of sustainable sourced per week, including a portion of oily fish ( a portion is approximately 140gm of cooked weight). Oily fish such as sustainable sourced salmon , sardines , mackerel and trout are one of the natural food source of vitamin-D. Which is important for bone health. Oily fish is also main source of omega-3. Which is important for heart health.
Cut down on saturated fat and sugar
Swapping saturated fat found in butter, cheese, chocolate, ghee and fatty cuts of meat with unsaturated fat, founx in vegetables oils, nuts, Seeds, oily fish and avocado can help lower the level of cholesterol in your blood.
Eat less salt
Adults should eat no more than 6gm ( 1 tablespoon) and children have been even less. A high salt intake associate with increased risk of developing high blood pressure. Which puts you at greater risk of developing stroke or heart disease.
Don’t get thirsty
Aim for 6 to 8 glass of fluid per day. Water is the best choice as it hydrates you without adding any extra calories to your daily intake. Other good option include unsweetened tea and coffee, sugar free drink and low fat milk. Unsweetened fruit juice and smoothies but remember intake should be limited to 150ml per day. Alcohol does not count because it makes you pass urine more frequently.
Don’t skip breakfast
Healthy breakfast can provides, fiber , calories, vitamins and minerals important for health. Choose wholegrain cereals, porridge or wholemeal toast for healthy start to a day.
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