Top Nutrition Tips for Everyday Health | Healthy Eating Tips, Eat Right
A balanced diet for you...
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Eating Right, Nutrient-rich foods provide energy for women’s busy lives and help to reduce the risk of disease. A healthy eating plan regularly includes:
At least three ounce-equivalents of whole grains such as whole-grain bread, whole-wheat cereal flakes, whole-wheat pasta, brown rice or oats.
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Top Nutrition Tips for Everyday Health | Healthy Eating Tips, Eat Right |
Three servings of low-fat or fat-free dairy products including milk, yogurt or cheese; or calcium-fortified soymilk. (Non-dairy sources of calcium for people who do not consume dairy products include calcium-fortified foods and beverages, canned fish and some leafy greens.)
Five to 5-and-a-half ounce-equivalents of protein foods such as lean meat, poultry, seafood, eggs, beans, lentils, tofu, nuts and seeds.
One-and-a-half to two cups of fruits — fresh, frozen, canned or dried without added sugars.
Two to two-and-a-half cups of colorful vegetables — fresh, frozen or canned without added salt
A healthy diet is essential for good health and nutrition. It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.
A healthy diet comprises a combination of different foods. These include:
Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).
Legumes (lentils and beans).
Fruit and vegetables.
Foods from animal sources (meat, fish, eggs and milk).Here is some useful information, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so.
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Eat plenty of vegetables and fruit:
They are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants.
People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.
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Eat less fat:
Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially-produced trans-fat, can increase the risk of heart disease and stroke.
Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats.
To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person’s overall energy intake.
Limit intake of sugars:
For a healthy diet, sugars should represent less than 10% of your total energy intake. Reducing even further to under 5% has additional health benefits.
Choosing fresh fruits instead of sweet snacks such as cookies, cakes and chocolate helps reduce consumption of sugars.
Limiting intake of soft drinks, soda and other drinks high in sugars (fruit juices, cordials and syrups, flavoured milks and yogurt drinks) also helps reduce intake of sugars.
Reduce salt intake:
Keeping your salt intake to less than 5h per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population.
Limiting the amount of salt and high-sodium condiments (soy sauce and fish sauce) when cooking and preparing foods helps reduce salt intake.
What came first the chicken or the egg? We may never know, but we do know there are many reasons to make eggs an essential part of your diet.
Eggs have been a dietary staple since time immemorial and there’s a good reason for their continued presence in our menus and meals. Not only do they offer culinary variety — hard-boiled eggs, omelets, deviled eggs, and then some — they are also a source of protein, calcium and several vitamins and nutrients. Here are some of the benefits of incorporating eggs into your diet.
1. It’s a nutritious treat
Though relatively small in size, eggs pack a lot of nutrition and can be an important staple in a well-balanced diet.
One large boiled egg has about 77 calories and contains:
Vitamins A, B5, B12, D, E, K, B6
Folate
Calcium
Zinc
Six grams of protein
Five grams of healthy fats
“Eggs are a good source of protein (both whites/yolk). They also contain heart-healthy unsaturated fats and are a great source of important nutrients, such as vitamin B6, B12 and vitamin D,” says Kurt Hong, MD, clinical professor of medicine at the Keck School of Medicine of USC.
2. Eating cholesterol affects different people, well, differently
Yes, it’s true that eggs — specifically egg yolks — are high in cholesterol. A single large egg has approximately 186 mg of dietary cholesterol. However, before eliminating eggs from the menu, it’s worth investigating the dietary guidelines provided by the U.S. Department of Agriculture (USDA). One study suggests that eggs don’t raise cholesterol at all for about 70% of people. According to the researchers, cholesterol in the diet doesn’t necessarily raise cholesterol in the blood. The remaining 30%, who are called “hyper responders,” can mildly raise total and low-density lipoprotein (LDL) cholesterol by consuming eggs.
3. Eggs raise good cholesterol
Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.
4. Get some choline
Choline is a water-soluble vitamin that is often grouped with the B vitamins. It’s used to build cell membranes and helps produce signaling molecules in the brain. One hard-boiled egg has about 147 mg of choline, which is 27% of the daily value recommended by the U.S. Food and Drug Administration (FDA).
5. Eggs help maintain your eyesight
As we get older, we need to take better care of our eyes. Egg yolks contain large amounts of lutein and zeaxanthin, helpful antioxidants that help reduce the risk of cataracts and macular degeneration in the eyes. Eggs are also high in vitamin A, which is beneficial for eye health.
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6. Some eggs are better for you
Omega-3 helps reduce triglycerides, which are a type of lipid fat in the blood. That’s why eating Omega-3 enriched eggs may be an option, particularly if you don’t enjoy other foods (fish, nuts, seeds) that are naturally rich in Omega-3. (If your triglyceride level is below 150, you’re doing well; 150-199 is borderline high; 200-499 is high; and 500 and above is considered very high.)
7. Get enough proteins and amino acids
Getting enough protein in our diets is an important way of helping our body’s health. Each egg contains about six grams of protein as well as helpful amino acids. Getting our share of protein for the day can help with weight management, increase muscle mass, lower blood pleasure, and help our bones, as well.
8. They’re not bad for the heart
Despite what was believed in previous decades, there is no direct link between egg consumption and heart disease or stroke. But some studies show that people with diabetes who eat eggs increase their chance of heart disease. People who follow a low-carbohydrate diet and eat eggs have less of a chance of developing heart disease, some studies suggest.
9. It’s a filling meal
You might have noticed that eating eggs for breakfast may keep you feeling fuller for longer — that’s generally attributed to the high protein content in eggs. Whether you have an omelet for breakfast or a hard-boiled egg as a snack, eggs can help you stay satisfied after or between meals.
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Top Nutrition Tips for Everyday Health | Healthy Eating Tips, Eat Right |
Change Your Eating Habits
Keep to a regular eating schedule
Eat together as a family most days of the week
Eat before you get too hungry
Make sure every family member eats breakfast every day
Drink water before a meal
Stop eating when you’re full
Don’t eat late at night
Try a green salad instead of fries
Ask for salad dressing “on the side”
Chew slowly every time you eat and remind others to enjoy every bite
Serve water or low-fat milk at meals, instead of soda or other sugary drinks
Pay attention to flavors and textures
Instead of eating out, bring a healthy, low-calorie lunch to work and pack a healthy “brown bag” for your kids
Provide fruits and vegetables for snacks
Ask your sweetie to bring you fruit or flowers instead of chocolate
