Nutrition: how to choose options of healthy food To have a healthy diet has many benefits. It it can help to go down weight or to support his wished weight. Also it can reduce the cholesterol and anticipate certain affections of health. In general, a healthy diet supports his body in functioning every day. Learn to choose more healthy food.
I travel towards a better health The decisions that it takes it brings over from what it eats and drinks they are important. They must shape a balanced and nourishing diet. We all have different needs of calories according to our age, kind and level of activity. The conditions of health also can play an important, enclosed paper if it needs to go down weight.
Choose food of five groups and follow the advices that are detailed later.
Grains Choose the products that enumerate integral grains as the first ingredient. For example, the breads of integral grain or flour of integral wheat. The entire grains have a low content of fat and a high place contained of fiber. Also they contain complex carbohydrates that they help him feel satisfied in more time and to prevent him from eating in excess. Avoid the products that they say "enriched" or that contain other types of grains or flours. They do not have the same nutrients.
The warm and cold cereals in general are low in fat. Nevertheless, the instantaneous cereals with cream can contain rich oils in fat or fat butírica. The cereals of granola also can have rich oils in fat and azúcares additional. On the other hand, look for the options with low content of sugar.
Try not to eat rich, such sweets as doughnuts, buns and sponge-cakes. This food often contains calories composed by more than 50 % of fat. The most frivolous options, as the cake angel, can satisfy his taste for the sweet thing without adding fat to his diet.
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Croissants, buns, cookies and white breads.
Wholemeal breads, including that of wheat, rye and the wholemeal bread of rye.
You donate, pastry and buns.
Muffin Englishman and small integral rolls.
Fried tortillas.
Soft tortillas (of maize or of integral wheat).
Cereals with sugar and granola ordinary.
Cereals of integral grain, oats and granola goes down in fat.
Crackers.
Low cookies in fat and sugar, such as cookies of animals, graham, rye, of water, salty and of oyster.
You eat fried or chips of maize and little doves with butter.
Pretzels (without salt) and little doves of maize (without butter).
White pasta.
Pasta of flour of integral wheat.
Boiled rice.
Brown rice or savage.
Fried rice and mixtures of rice or pasta with sauces with contained oily high place.
Rice or pasta (without yolk of egg) with vegetable sauces.
White flour of wheat.
Flour of integral wheat.
Fruits and Vegetables The fruits and vegetables are naturally low in fat. They provide flavor and variety to his diet. Also they contain the fiber, the vitamins and the necessary minerals. Try not to add unnecessary fats to the vegetables and the fruits. This means to avoid the margarine, the butter, the mayonnaise and the cream embitters. In his place it can use yogurt, healthy oils or grasses to ripen.
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Regular or fried vegetables served with cream, cheese or sauces of butter raw Vegetables, to the steam, boiled or to the oven mixed with a small quantity of olive oil, salt and pepper.
Fruits served with cheese it cremates or sugary sauces.
Fresh fruit with a small quantity of butter of dried fruits (peanut, almond or cashew).
You eat fried, including you them eat to the French, the croquettes of dad and the fried papitas.
Popes or baked sweet-potatoes Protein Meat of beast, pork, veal and lamb
Select lean low meats in fat. The cuts of meat of lean beast have the words "loin" or "roundly" in his names. The lean cuts of pork have the word "loin" or "leg" in his names. Remove the external fat before cooking it. Remove any internal fat, which could separate, before eating it. Use grasses, spices, seasonings and marinaded with low content of sodium it happens to season the meat.
To bake, to roast to the gridiron, grillar, and to roast to the embers are the most healthy ways of preparing these meats. The lean cuts can be cooked in a pan or be attacked. A frying pan uses antiadherent or vegetable dew instead of butter or margarine. Avoid to serve the proteins with sauces and seasonings with contained oily high place.
Birds of corral
The breasts of chicken are a good option since they contain few fat and many proteins. Only eat duck and goose occasionally, due to his contained oily high place. Withdraw the skin and the visible fat before cooking. To bake, to roast to the gridiron, grillar and to roast to the embers are the most healthy ways of preparing the birds of corral. The birds without skin can be done to the plate or attacked. A frying pan uses antiadherent or oil in aerosol instead of butter or margarine.
Fish
The majority of the seafood have many polyunsaturated healthy fats. The oily acids omega 3 also are in some fished, as the salmon and the trout of cold water. Try to eat fished and seafood twice a week. The fresh fish must have a clear color, a clean smell and a firm and elastic meat. If the fresh fish of good quality is not available, buy frozen fish. To prepare the fish, it can boil, do it to the steam it, to bake it, to roast it or grillarlo.
Not meat proteins
The not meat options include beans, peas and lentils. They offer protein and fiber without the cholesterol and the fat of the meats. These are basic food for the persons who are vegetarian or veganas. It can change the beans into meat into recipes as lasaña or chili.
The TVP, or vegetable texturized protein, also is available. He is in the warm dogs and vegetarian hamburgers and in the nuggets of chicken. They are low substitutes of the meat in fat and without cholesterol.
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Small sticks and croquettes of fish bread, fish tinned in oil, or seafood prepared with butter or served in sauce with contained oily high place Fished (fresh, frozen or tinned in water), small sticks and croquettes of fish to the gridiron, or low seafood in fat, as the camarones.
Spanish Parliament perfect and mottled Select courts of lean pork, such as round cuts, loin and heart.
Ribs of pork and bacon.
Lean meat of pork, as loin and chop of pork, and bacon of turkey.
Common minced meat.
Lean minced meat or extra rasher, minced meat of chicken or turkey.
Cold cuts, such as pepperoni, salami, mortadella and pâté of liver.
Lean cold cuts, as turkey, chicken and ham.
Warm dogs and common sausages warm Dogs without fat and of turkey.
Lacteal Choose milk descremada or not lacteal, as the milk of soybean, rice or almonds. Try to use cheeses with low oily content or partially descremados in the recipes. The ricota descremada can substitute the cheese cremates in a bagel or in a sauce of vegetables. Use curd to 1 % for the salads and to cook. The cheese of fiber is an option of sandwich with high place contained of calcium and down in fat.
The yogurt descremado or Greek it can replace to the tart cream in many recipes. Try to mix it with fruit for the dessert. A sherbet descremado and the frozen yogurt they have less oily than the ice cream.
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Milk informs or 2 % Milks descremada (without fat), 1 %, or not lacteal, as that of soybean, rice, almond or cashew.
Cream or evaporated milk Milks descremada evaporated Whey of regular milk Whey of milk under in oily Yogurt done with entire milk low Yogurt in fat, without fat or Greek common Queso, including the American, blue, brie, cheddar, Colby and Parmesan.
Low cheese in fat with less than 3 grams of fat for portion, as the natural cheese or the not lacteal cheese of soybean.
Cheese cottage common low Cheese in fat, without fat and curd with less than 2 % of fat.
Cheese cremates common Cheese cremates down in fat with less than 3 grams of fat for ounce or ricota descremada.
Frozen Sherbet or yogurt frozen with less than 3 grams of fat for portion of 1/2 cup.
Fats, oils and sweet Too many high food in fat adds an excess of calories to his diet. This can drive to the increase of weight and the obesity, or increase the risk of having certain problems. The cardiac diseases, the diabetes, some types of cancer and the osteoartritis have related to the high diets in fat. If you consume big quantities of saturated fats and trans, it is more inclined to develop high cholesterol and coronary disease.
It is important that he is kept hydrated for his health. Nevertheless, the sugary drinks contain great quantity of sugar and calories. These include juices of fruits, refreshments, sports and energetic drinks, sugary milk or savorizada and sweet tea. Substitute with water and other drinks with zero calories.
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Cookies Bars of fig, cookies of ginger and cookies of molass.
Lard, butter and margarine.
Oils of olive, canola and soybean.
Common mayonnaise.
Mayonnaise without fat or fall in calories.
Seasoning for common salad.
Seasoning for salads without fat or down in calories.
Butter or fat to smear frying pans.
Oil antiadherent in aerosol.
Aspects to bear in mind To be healthy it is more than a diet - is a way of life. Combine the choice of healthy food with the regular exercise and intelligent habits. The adults must do at least 150 minutes of exercise moderated per week. The children and teenagers must realize at least 60 minutes of exercise per day. If he smokes, it must stop smoking. Also it must limit his consumption of alcohol. The women must not take any more than one drink per day. The men must not take any more than two drinks per day. Speak with his doctor if he needs help to stop smoking or drinking.
On having compromised with a healthy way of life, it can reduce the risk of certain affections. These include the obesity, the diabetes, the cardiac diseases and the cancer. If it is worried, try to do small changes in his diet with the course of the time. Speak with his family doctor or with a dietitian if it has some question.
You ask to do his doctor to him how many portions it should eat of every group of food?
If I realize a strict diet, as vegetarian or vegana, how can I choose healthy food?