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10 Tips For A Healthy Diet

To be in good shape and stay in good health, it is essential to eat a healthy, varied and balanced diet. This balance must be built on a daily basis in order to avoid deficiencies and excesses. Here are 10 nutrition tips for a good balanced diet.

Tip # 1: Don’t Exceed Your Calorie Needs

Our diet is often too rich in relation to our needs, which depend on the physical activity provided during the day, gender, and age. As a general rule, to respect the quantitative food balance, one meal is sufficient in quantity when the feeling of satiety is reached.

Tip # 2: Eat 3-4 Times A Day 

To achieve a complementary nutritional balance between meals, breakfast should ideally account for 20 to 25% of daily energy intake, lunch 40 to 45%, and dinner 25 to 30%. If you take a snack, the energy intake of the dinner should be reduced to 15-20%.

Skipping a meal is never recommended, especially breakfast. This leads to taking a larger meal at midday.

Tip 3: Balance Your Plate

It must be composed of a third of vegetables, a third of cereal and starch products (potatoes, pasta, rice, wheat, semolina, corn, pulses …) and a third of vegetable or animal proteins (meat, egg, fish, tofu …).

Care must be taken to ensure that the accompanying quantity is greater than that of the animal product.

Tip 4: Eat A Variety Of Foods

All foods are necessary for our health. Eating a bit of everything while varying the pleasures is the key to a balanced diet: alternate meat and fish, fresh produce and frozen meals (homemade if possible).

Tip 5: Allow Yourself A Snack 

A small snack is not prohibited, as long as it does not turn into a meal! One piece of fruit or dairy is enough to appease hunger and will not disturb your nutritional balance.

Tip # 6: Home Cooking

Avoid processed products as much as possible in your diet . They are low in nutrients, high in fats, salt, sugars and additives.

Tip n ° 7: Prefer Healthy Cooking

Opting for steam cooking is to preserve the vitamins in vegetables. You must also be careful not to add too much fat to cook meat and fish in the pan.

Tip # 8: Limit Salt

Salt consumption should remain below 5 g per day (the equivalent of a teaspoon of salt per day); 2 g for children.

Tip # 9: Respect Meal Times

For better digestion, rest for at least 20 minutes at each meal and take the time to chew well.

Tip # 10: Drink Enough 

It is essential to drink 1.5 liters of water per day, or more in case of hot weather, more intense physical activity or illness. It can be consumed in many ways: hot drinks, juice, broth … Sodas, too rich in sugar, should be consumed in moderation.

5 TIPS FOR MAKE THE RIGHT FOOD CHOICES

   To reduce the risk of cardiovascular disorders, you must absolutely break your bad eating habits. Here’s how.

  • Increase your intake of vegetables and grains
  • Avoid prepared meals that are too salty
  • Eat foods with a low glycemic index

The National Health Nutrition Program recommends eating at least 5 servings of fruits and vegetables per day. They represent the quantity necessary to satisfy the needs of the organism in micronutrients, essential for its good functioning.

In addition, fruits and vegetables contain many antioxidant substances that help prevent cell oxidation and thus fight against cell aging. An essential consumption for the prevention and treatment of cancer, as well as to limit the risks of cardiovascular diseases.

Increase Your Intake Of Legumes And Grains

Fiber plays different roles in the body, such as regulating gastrointestinal function, lowering cholesterol levels and managing blood sugar (blood sugar levels). Found especially in legumes (lentils, chickpeas, peas, etc.) and cereals, they also contribute to the feeling of satiety, which helps in weight management by reducing energy intake. Fiber therefore appears to be essential for food and good cardiovascular health.

Avoid Prepared Meals That Are Too Salty

Although the body needs sodium, salt has never been part of the human diet. The body is not used to the high doses present in particular in prepared dishes, added for better preservation or to enhance their taste.

This overconsumption has harmful effects on health, in particular on the condition of the blood vessels. As many studies show, too much salt is correlated with increased blood pressure and the risk of cardiovascular disease.

Eat Foods With A Low Glycemic Index

Each food has a glycemic index (GI): if it is greater than 70, it is considered high, while if it is less than 55, it is said to be low. The larger it is, the stronger the glycemic response will be. High GI carbohydrates suppress the feeling of hunger quickly and briefly (lasting one hour after ingestion). Low GI carbohydrates, for their part, act on hunger between 2 and 6 hours after ingestion.

Fat is not all bad for the body. Some, like monounsaturated and polyunsaturated fatty acids, are beneficial for health and would have a protective effect on cardiovascular function. These include omega-3s (flax seeds, fatty fish, certain vegetable oils, nuts, etc.), omega-6s (vegetable oils, seeds, cereals, etc.) and omega-9s (peanuts, avocados, hazelnuts, etc.).

Other fats, on the other hand, become dangerous to health when consumed in excess: this is the case of trans and saturated fatty acids, which increase the levels of “bad” cholesterol.