To enjoy a healthy meal is not necessary to follow strict diets but you should know how to eat healthy food day to day life. The best way to achieve this is by making gradual changes, opting for high-quality foods.
Here are some recommendations to eat healthy Food:
- Eat a variety of fruits and vegetables. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, including fiber, folate, potassium, and vitamins A and C. Some examples are green spinach, orange sweet potatoes, black beans, yellow ears of corn, purple plums, blueberries, red watermelon, and white onions. Consume them with your meals or as snacks. If possible, do not peel the fruits and vegetables. For example, eat the shell when eating a baked potato and eat apples, pears or unpeeled peaches, as snacks. Do not forget to wash fruits and vegetables before eating them.
- Eat a diet rich in foods that contain fiber, such as beans, fruits, vegetables, and whole-grain foods. Breakfast is a good time to enjoy foods that contain fiber. For example, try whole-grain cereals or cereal bran that do not contain sugar and add fruits such as strawberries, blueberries, raspberries, blackberries or bananas.
- Season your meals using lemon juice, herbs or spices, instead of using butter and salt.
- Look for foods that contain low cholesterol & fat, especially saturated fat ( that come from animals) and trans fat (found in many cakes, in sweet and salty cookies, in lusters, in margarine and in popcorn ready to prepare them in the microwave). Saturated & trans fats can increase blood cholesterol.
- Choose and prepare foods with a little salt.
- Choose low-fat cuts of meat. Trim extra fat and remove the skin from chicken and turkey before cooking. Instead of frying, try roasting, roasting, baking, steaming, microwaving or boiling.
- Reaching and maintaining a healthy weight are important things for your health and general well-being. Your weight will stay the same when the calories you eat and drink equal the calories you burn. On the other hand, you will gain weight when the amount of calories you eat and drink is greater than the number of calories you burn. Physical activity can help you achieve and maintain a healthier weight.
- Be careful with the size of your portions. Controlling portion sizes helps you limit your calorie intake, especially when you eat foods that are high in calories.
Drink Enough Fluids
It is important to drink enough fluids to keep your body functioning properly. This is especially true for older adults because they often do not feel thirsty even when their bodies need fluids. Drinking enough fluids every day is essential for those who exercise regularly, consume large amounts of protein, use laxatives or live in areas with high temperatures. However, check with your doctor if you have been told to limit the amount of fluid you drink.
Low-fat or fat-free milk, juices made with 100% fruits or vegetables, coffee, and tea are also good sources of fluids, as are foods that are high in moisture such as fruits, vegetables, and soups made with low sodium broths. People who choose to drink alcohol should do so sensibly and in moderation, which means no more than one drink per day for women and no more than two drinks per day for men.