It is possible that when you eat daily you do not notice if what you eat is good or not for your health. Maybe you do not take into account if you are following a healthy diet and only focus on your tastes and interests, that is, on the taste of food. If you think you are not having a good diet and perhaps this is damaging your health, then you need to discover how to eat well and have stronger health. Here we are going to give you some tips to learn to eat well.
Three main keys to eating well
There are three main keys that you should not forget to start eating well from today:
- Eat the right amount of calories for your activity level (take stock of the energy you use each day). If you eat or drink too much then you will gain weight, but if you eat or drink too little then you will lose weight.
- Eat a wide variety of foods to ensure that you are eating a balanced diet and that your body is receiving all the nutrients it needs.
- If you are a man, it is recommended to eat about 2,500 calories a day and if you are a woman, about 2,000 calories a day.
Base your diet on starchy carbohydrates
Starchy carbohydrates should make up just over a third of the food you eat daily, but not much more. These foods are potatoes, bread, rice, pasta, and cereals. It’s best to choose whole grain varieties (or eat boiled or baked potatoes with the skin on) whenever you can. This way you will be consuming more fiber and you will feel full for longer.
Most people should eat more starchy foods, to achieve this try to include at least one starchy food with each main meal. Some people think starchy foods are bad because they are fattening, but the gram for gram of carbohydrates they contain provides less than half of the calories from fat.
Eat lots of fruit and vegetables
It is recommended that you eat at least 5 servings of fruits and vegetables a day. It seems complicated, but if you plan your meals well and think about what you eat, then you will realize that it is easier than it seems.
You can have a cut banana for breakfast, eat fruit for dessert, also have a fresh fruit that you like for a snack and put vegetables in all the main meals of your day. You can also take the fruit in natural juices or in fruit and vegetable smoothies. For example, if you have two glasses of fruit and a vegetable and fruit smoothie, you will already have full portions.
Learn in this other article why it is important to eat fruits and vegetables.
Eat more fish
Fish is a good source of protein and contains many vitamins and minerals. Try to eat at least two servings of fish a week, including at least one serving of oily fish. Oily fish contains omega-3 fats, which can help prevent heart disease.
You can choose between fresh, frozen and canned fish. But remember that canned and smoked fish can have high levels of salt that can be harmful to your health.
Reduce the consumption of saturated fat, sugar and salt
We all need a little fat in our diet, but it is important to pay attention to the amount and type of fat we eat. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in your blood, increasing your risk of developing heart disease.
The average man should have no more than 30 grams of saturated fat a day. The average woman should have no more than 20 grams of saturated fat a day, and children should have less than adults.
Sugar and salt is also important to reduce considerably in order to have a balanced diet and that their consumption does not negatively affect your health.