Most health experts recommend you eat a balanced and healthy diet to keep or lose weight. But exactly what is a healthy diet?
Include:
- Protein (found in fish, meat, poultry, dairy products, eggs, nuts and beans)
- Fat (found In animals and dairy, nuts and oils)
- Carbohydrates (found in fruits, vegetables, whole grains and beans and other legumes)
- Vitamins (such as vitamins A, B, C, D , And e k)
- minerals (such as calcium, potassium and iron)
- Water (both in what you drink, and what is naturally in food)
diet or not, all need a mix of these nutrients, ideally from food. A good general rule is to use myPlate, which facilitates the view how much of each type of food includes in your meal.
Fill half of your plate with fruits and vegetables. Split the other half between whole grains and lean protein. Stop your calorie budget "because when you are working on weight loss, you need to burn more calories than eating or drinking.
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exactly how many calories you should get per day depends on your goal, your age, your sex and how active you are. A nutritionist can help you figure it out. Do not cut your calories too much, or your diet will be difficult to stay and not give you the nutrients your body needs.
More tips:
- Choose nonfat or 1% milk instead of 2% or integral milk.
- Choose lean meat instead of greasy meat.
- Select breads and cereals that are made with whole grains and are not prepared with great fat.
- You do not need to completely avoid all foods that have fat, cholesterol or sodium. It is your average over a few days, not in a single food or even a single meal, this is important.
- If you eat a high calorie food or meal, balance your intake by choosing low calorie foods of the day or the next day.
- Check the food labels in packaged foods to help you fat, bubbly cholesterol and sodium over several days.
This is just the beginning of what you may want to know about nutrition for weight loss. Continue learning as much as you can, including the following terms.
When you eat more calories than you need, your body stores the extra calories like fat. Even free carbohydrate foods and fat can have many calories that can be stored as fat.
Proteins help repair and keep your body, including muscles. You can get protein on all kinds of food. Good supplies include fish, meat, birds, eggs, cheese, nuts, beans and other legumes.
There are several types of fats:
- Saturated fats: Found in cheese, meat, dairy fat dairy, butter and palm oil and coconut. You should limit this. Depending on whether you have high cholesterol, heart disease, diabetes or other conditions, a nutritionist or your doctor can tell your limit.
- Polyinsaturated fats: These include omega- 3 fatty acids (found in soybean oil, canola oil, nuts, linseed and fish, including trout, herring and salmon) and acids omega-6 fats (soybean oil, corn oil, cranky oil).
- Monoinsaturated fats: They come from plant fonts. They are found in nuts, vegetable oil, canola oil, olive oil, sunflower oil, sausage oil and avocado.
- Cholesterol: Another type of fat found in foods that come from animals.
- Transform Trans: Some trans fat is naturally in greasy meat and dairy. Artificial trans fats have been widely used in packaged goods and microwave popcorn. They are bad for heart health, then avoid them as much as possible. Although trans fats are less common in recent years, you can still look at the label of nutritional facts to see how much trans fat is in an item. Know something that says "0 g trans fat" can actually have even half gram of trans fat in it. Therefore, check the list of ingredients: if it mentions "partially hydrogenated" oils, these are trans fats.
Carbohydrates give your body fuel in the form of glucose, which is a type of sugar. Adults should receive about 35% to 55% of their carbohydrate calories. Most Americans eat many carbohydrates, especially processed carbohydrates, leading to obesity, pre-diabetes and diabetes.
Some carbohydrates are rich in nutrients. These include whole grains, fruits, vegetables and vegetables.
Other carbohydrates are sugary and waterfalls, not nutrients. You should limit those who include sweets, cakes, cookies, french fries, soft drinks and fruit drinks.
Vitamins help with chemical reactions in the body. In general, vitamins must come from the diet; The body does not.
There are 13 essential vitamins. Your body can store vitamins A, D, and and K, and it can be a problem if you have a lot of them. Vitamin C and vitamins B do not accumulate in your body, so you need to keep doing them regularly in your diet.
You need more than some minerals (such as calcium, potassium and iron) than others. For example, you need only small amounts of zinc, selenium and copper minerals.
Water does not have calories or nutrients, but keeps you hydrated. It also represents 55% -65% of body weight. You can drink water or get it from foods that naturally have water on them, such as fruits and vegetables.
