Part -3 -Weight issues are one of the main issues tormenting people’s minds these days.Lots of people are putting more weight and this surge to many health issues such as obesity, heart disease, high blood pressure and high cholesterol levels. Weight loss becomes possible and remember Weight loss means ‘light’ eating!
Fruits, vegetables, whole grains, and milk products are all vital to a healthy diet and are good sources of the nutrients. If you want to increase your intake of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products, you must reduce your intake of less-nutrient-dense foods to control calorie intake. Fruits and vegetables are rich in dietary fiber, vitamins, and minerals such as vitamin A and C and potassium. Bright colors food such as spinach, carrot, tomato, and papaya are often richer in vitamins and minerals.. Fruits provide more carbohydrates than vegetables, but almost all fruit has a low glycemic index and is slowly absorbed due to the fiber and other nutrients present in whole fruit.Low glycemic index diets helps people lose and control weight, reduce the risk of heart disease,reduce hunger and keeps you fuller for longer.Eat bread with whole grain,cereals based on oats, barely and bran .
Eating healthy does not mean that you cannot have your favorite foods, but be sensible, be selective and restrict the total fat you eat, especially saturated fat, cholesterol, and salt you eat. The main source of saturated fat are from animal products and hydrogenated vegetable oils, tropical oils from coconut and palm- providing only small amounts. Health is very important to all of us therefore if you have made up your mind to follow a particular diet, go for it. Healthy eating begins with “eating smart”, it’s not just what you eat, but how you eat.
You should get at least 2-4 servings of milk products per day and 2-3 servings of meat and alternatives per day. It is very important to get the four food groups into our diets as each has different benefits. Milk products rich in calcium must be a part and included in our daily diet .Those who avoid milk should eat other calcium-rich foods, such as calcium-fortified beverages, some beans, and green and leafy vegetables.
Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Drink plenty of water at least 8-10 glasses a day,necessary for all cell functions. Eating a lot of red meat everyday may increase your risk of colon cancer. Switching to fish, chicken, or beans several times a week can improve cholesterol levels. Eating salads that contain protein like chicken or egg whites is a quick way to get trim. This isn’t anything new, but sometimes we need to be reminded of simple approaches that work
Tags: Weight loss
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