Eating a healthy and balanced diet plays an essential role in maintaining a healthy body and preventing diseases. You are advised to eat a balanced diet. This includes the five main factors of foods which are proteins, carbohydrates, fats, vitamins and minerals. The guidelines below cover the basics of healthy eating and can help you make healthier choices.
1. Eat the right amount of calories. It is recommended that men should have around 2,500 calories a day and women should have around 2,000 calories. If you eat too much, you will gain weight which can lead to obesity.
2. Fish is a good source of protein. It contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including one portion of oily fish. Oily fish contains omega-3 fatty acids, which may help with preventing heart diseases.
3. You need some fats in your diet. However, it is important to pay attention to the amount and type of fats you are eating. There are two types of fats: saturated and unsaturated. Saturated fats are found in foods, such as cake, biscuits and butter. Too much saturated fat can increase the amount of cholesterol in the blood, which increases the risk of developing heart diseases. Instead, choose food that contains unsaturated fat, such as vegetable oils, oily fish and avocados.
4. Regularly consuming foods and drinks high in sugar increases the risk of obesity and tooth decay. Many packaged foods and drinks contain high amounts of sugars. Therefore, you should be cutting down on these types of sugar, replacing them with sugars found in fruits.
5. Eating too much salt can raise your blood pressure. Even though you do not add salt to your food, you may still be eating too much since about three quarters of salt is already in the food we buy.
6. You need to drink plenty of water to avoid getting dehydrated. You are recommends to drink 6-8 glasses every day. This will flush all the toxic out of your body.
7. You should not be skipping breakfast as it has positive effects on mental performance and increase concentration throughout the morning.
8. You should try to eat at least five portions of various fruits and vegetables every day because they are good sources of fibre which will help with your metabolism. Meat does not have any fibre so; try to avoid it.
There is no better time than now for starting a healthy diet. Once you do, you will wonder why you did not start earlier.
(Nanki, IB2)
1. Eat the right amount of calories. It is recommended that men should have around 2,500 calories a day and women should have around 2,000 calories. If you eat too much, you will gain weight which can lead to obesity.
2. Fish is a good source of protein. It contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including one portion of oily fish. Oily fish contains omega-3 fatty acids, which may help with preventing heart diseases.
3. You need some fats in your diet. However, it is important to pay attention to the amount and type of fats you are eating. There are two types of fats: saturated and unsaturated. Saturated fats are found in foods, such as cake, biscuits and butter. Too much saturated fat can increase the amount of cholesterol in the blood, which increases the risk of developing heart diseases. Instead, choose food that contains unsaturated fat, such as vegetable oils, oily fish and avocados.
4. Regularly consuming foods and drinks high in sugar increases the risk of obesity and tooth decay. Many packaged foods and drinks contain high amounts of sugars. Therefore, you should be cutting down on these types of sugar, replacing them with sugars found in fruits.
5. Eating too much salt can raise your blood pressure. Even though you do not add salt to your food, you may still be eating too much since about three quarters of salt is already in the food we buy.
6. You need to drink plenty of water to avoid getting dehydrated. You are recommends to drink 6-8 glasses every day. This will flush all the toxic out of your body.
7. You should not be skipping breakfast as it has positive effects on mental performance and increase concentration throughout the morning.
8. You should try to eat at least five portions of various fruits and vegetables every day because they are good sources of fibre which will help with your metabolism. Meat does not have any fibre so; try to avoid it.
There is no better time than now for starting a healthy diet. Once you do, you will wonder why you did not start earlier.
(Nanki, IB2)
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