Hi, friends! This post is all about the better food choices or selection for men and women. Better and healthy food with proper quantity can make significant improvements in your health and fitness. Better food choices provide better nutritional values to your body. Minerals, vitamin, protein, dietary fibers are required for your body to remain functional. Better food choices let you avoid diseases away. Moreover, better food choice enables you to reduce excess food from the body.
(1) THINK ABOUT WHAT YOU NEED
Try to make one personalized nutrition information for you based on your age, gender, height, weight, and physical activity level. As per your calorie level, current foods intake and beverages you need, you can accumulate the data about your healthy food choices.
Make a list and note down your foods which you are taking during a week. You can check these food's calories and the nutritional values online. You should also check your body mass index for better selection of healthy food.
(2) EAT HEALTHY AND SMALL
You do not need to eat a full plate meal at a time. Use a smaller plate at meals to help control the amount of food and calories you eat. Your healthy food in proper quantity helps you to stay healthy and fit. Take time to enjoy smaller amounts of food.
(3) TAKE IRON IN YOUR DIET
Women generally face the problem of iron in their body. Eat foods like fat-free and low-fat milk, cheese, yogurt, and fortified soymilk to help strengthen your bones. You can take natural food supplements with foods to get the iron quantity as per your need. Be sure your morning coffee includes fat-free or low-fat milk. You can have green tea in the morning.
(4) INCLUDES FRUITS AND VEGIES IN YOUR DIET
Add fruit and salad in your meals as part of main or side dishes. Choose red, orange, or dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for meals. Low GI index fruits are beneficial as they slowly change your blood sugar.
(5) DRINK PLENTY OF WATER
Water is also a key item in your list of healthy food. You should drink water approximately 8 to 10 glasses a day. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day.
(6) INCLUDE WHOLE GRAIN DIET
Choose whole grains like brown rice and whole-grain pasta and breads more often. Foods with a high fiber content can help to give you a feeling of fullness and also provide key nutrients. Whole grain food helps to reduce constipation and diverticulosis. The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism they help the body release energy from protein, fat, and carbohydrates.
(7) LEARN FOOD FACTS
Try to gain knowledge and understanding about the food you are eating. This will help you to choose right food and to achieve your goal. Different foods have different nutritional composition. Use both ingredient and Nutrition Facts labels to discover what various foods contain.
(8) CUT FATTY FOOD
Cut calories by cutting out foods high in solid fats and added sugar. Limit fatty meats like ribs, bacon, and hot dogs. Choose cakes, cookies, candies, and ice cream as just occasional treats. Just avoid eating fatty food.
(9) COOK YOURSELF
Try out healthier recipes that use less solid fat, salt, and sugar. Eat at home more often so you can control what you are eating. If you eat out, check and compare nutrition information. Choose healthier options such as baked chicken instead of fried chicken.
(10) BE ACTIVE
Set a goal to do at least 45 minutes of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle-strengthening activities twice a week
READ HERE: - How To Maintain Your Body Physically Active
source: 'myplate' from nutrition.gov
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