7 Essential of Healthy Eating

Leonardo Olive Oil September 30, 2016 Health and Nutrition 815 Views

Seven essential of healthy eating

7 Days Seven Tips

Proper nutrition in association with healthy lifestyles, health habit discipline, and regular physical activity will:

  • Positively affect personal health
  • Help reduce catastrophic medical care expenditures
  1. Healthy Fats over Unhealthy Fats
  • Avoid trans fats, mainly present in baked products and butter
  • Limit intake of saturated fats, mostly from red meat, butter, milk, and other dairy products (under 8% of calories).
  • Choose unsaturated fats, mostly from olives, olive oil (rich in monounsaturated fats), canola, and nuts
  1. Slowly Digested Carbohydrates over highly refines ones
  • Limit intake of white flour, white rice, pastries, sugary drinks, and French fries.
  • Add whole fruits and vegetables beans and nuts to your diet
  • Aim for at least 6 servings of whole grains a day.
  1. Best Protein Packages
  • Aim for at least half of protein from plants – beans, nuts, seeds, whole grains, fruits, and vegetables.
  • Choose fish, eggs, poultry for most of the rest, with small amounts of red meat and dairy making up the balance.
  1. Fruits and Vegetables are a must
  • Consider at least 5 servings of fruit and vegetables a daily eat of variety and color.
  • Fresh is usually best
  1. Beverages: Opt for Low-Calorie Hydration
  • Water is the best choice for hydration
  • Consume coffee and tea in moderation
  • Avoid sodas, fruits drinks and sports drinks.
  • Limit alcohol intake
  1. Meet RDAs for Vitamins and Minerals
  • Consume foods rich in vitamins and minerals
  • May consider RDA-level Multivitamin-multi-mineral supplement (on doctor’s recommendation)
  1. Daily Exercise
  • 30 minutes of physical activity such as brisk walking on most, at least five days a week is recommended.