8 tips to be healthier

 
Related

12 foods that help your liver detox your body

About everything
268 points

5 key reasons why parenting is in crisis right now

About everything
576 points



Most recent

Andrea González-Villablanca y su conmovedor relato en el XIV Aniversario de Mujer MRKH

Periodistas Lideres
20 points

Las Plataformas Llegaron para Quedarse: El Futuro del Transporte es Digital

Carlos Eduardo Lagos Campos
22 points

Tipos de plásticos, sus usos y su detallada toxicidad

NOTICIAS-ETF
30 points

Colombia en búsqueda del bienestar único a través de la personalización

Tecnologia
12 points

¿Tu juego se congela? Descubre las 5 claves para optimizar y exprimir tu RAM

Prensa
14 points

EXHIBICIONISTAS DE HECATOMBES

Octavio Cruz Gonzalez
8 points

La educación está pagando el precio más alto por ciberataques, revela encuesta de Sophos

Prensa
8 points

Hackers exponen secretos íntimos de ejecutivos de empresas y amenazan con destruir reputaciones

Prensa
16 points

Teatrikando. Obra sin falla: Infierno, teatro Enrique Lizalde

Benjamin Bernal
12 points

INTIMIDACIONES AL PERIODISMO REGIONAL Y LA LIBERTAD DE PRENSA. "NO DISPAREN, SOY PERIODISTA".

Pablo Emilio Obando Acosta
32 points
SHARE
TWEET
Follow these tips and change your life.

8 tips to be healthier

1. Base your meals on starchy foods: bread, potatoes, pasta, rice, noodles

Choose whole grains and potatoes with skin where possible which havemore fibre, vitamins and minerals.

Remember starchy foods contain fewer than half the calories of fats per gram.

2. Eat lots of fruit and veg

Choose a variety of fruit and vegetables as they contain different combinations of vitamins and minerals. Fresh, frozen, tinned and 100% fruit juices all count!

Try grating vegetables like carrots and courgettes into bolognaise or add lots of vegetables to homemade tomato sauce and blend.

3. Eat more fish - aim for at least two portions per week and one of these should be oily

Remember that one portion of fish is approximately 140g cooked weight. Oily fish are one of the only natural food sources of vitamin D, important for bone health. Oily fish includes salmon, fresh tuna, sardines, mackerel and trout.

Choose from fresh, frozen, smoked and canned, but remember that smoked fish contains salt, and canned can do, so check labels and pick lower salt varieties.

4. Cut down on saturated fat and sugar

Although we need some fat in our diet (to provide the essential fatty acids and aid the absorption of the fat soluble vitamins A, D, E and K), too much fat may lead to weight gain, as fat provides 9 calories per gram, more than double that from carbohydrates and protein.

Replace saturated fats from butter, lard, pastries, cream, pies and cheese (which can increase your blood cholesterol levels) with unsaturated fats found in vegetable oils, nuts, seeds, oily fish and avocados.

Too much sugar, especially between meals can increase risk of tooth decay and will add extra calories so limit your added sugar intake! If you get a sweet craving try having fruit instead, helping you to achieve your 5-a-day!

5. Eat less salt, adults should eat no more than 6 g per day and children should have even less

A high salt intake is associated with an increased risk of developing high blood pressure which puts you at a greater risk of developing stroke or heart disease.

Most of our salt intake comes from processed foods rather than salt added during cooking or at the table, so always check food labels for the salt content!

When comparing foods, a high salt content is more than 1.5g salt per 100g (or 0.6g sodium). Low is 0.3g salt or less per 100g (or 0.1g sodium).

Try using extra herbs, spices, citrus juices (lemon and lime), mustard or vinegar to flavour foods so you can use less salt in your recipes.

6. Get active and be a healthy weight!

The government recommends 150 minutes of moderate intensity or 75 minutes vigorous intensity physical activity for adults 19-64 years of age and muscle strength training on at least two days per week.

What counts? Moderate intensity activities include cycling or brisk walking. High or vigorous intensity activities include swimming and running. Muscle strengthening activities include weight lifting, exercises with weights or carrying heavy boxes or groceries.

7. Don’t get thirsty

Aim for 8-10 glasses of fluid per day. Water is the best choice as it hydrates you without adding any extra calories to your daily intake.

Most types of drink count including water, tea, coffee, soft drinks, milk, fruit juice and smoothies, but try to avoid added sugar in your drinks as this can increase risk of dental decay.

Alcohol does not count because it makes you pass urine more frequently and contributes to dehydration rather than hydration!

8. Don’t skip breakfast

A healthy breakfast can provide fibre, calories, vitamins and minerals important for health. Choose wholegrain cereals, porridge or wholemeal toast with fruit for a healthy start to the day.

If you add these foods to your diet you can be a healthy person.

Fuente: www.nutrition.org.uk
SHARE
TWEET
To comment you must log in with your account or sign up!

Comentarios más recientes
gsx05739
Logan . if you think Bryan `s story is shocking... I just received a brand new opel sincee geting a check for $6723 this-past/month and-also, $10k this past-month . this is certainly the easiest-work Ive ever had . I began this six months/ago and right away began to bring home over $80.. per hour . website link +_+_+_+_+_+_+_+_+ http://www.factoryofincome.com
 
Featured content