Healthy eating is the key of overall health and fit body. Healthy eating is to get adequate and balanced amounts of all nutrients according to your age, sex and physiological condition. So; healthy eating means getting adequate and balanced nutrition. Obeying healthy diet rules, protects us from many diseases like cardiovascular diseases, cancer, and kidney diseases.
Consume whole grains
Prefer whole grain cereal products in your diet because they have high nutritional value with many vitamins and minerals. Whole grains are protective against coronary heart disease, intestinal diseases and have a protective effect against some types of cancer. These grains do not increase blood sugar levels immediately; so they do not cause insulin resistance type-2 diabetes. They also create effect of full feeling for a long time.
Get enough dietary fiber
Prefer fibrous foods. Fiber is the part of food that does not absorbed by intestines. Foods high in dietary fiber includes low fat and low calorie. They have an important role on protecting against obesity, colon cancer, hemorrhoids, constipation, diabetes and more… Daily 25-30 grams dietary fiber consumption is recommended for adults. You need to get this content with foods like fresh fruit and vegetables which are high in dietary fiber.
Prefer Healthy Fats
25-30% of our energy comes from fats. Saturated fats increase the risk of heart disease. So; you can use type of oils like olive oil, nut oil, sunflower oil, soybean oil, canola oil that contains unsaturated fatty acids. Avoid frying method for cooking meals. So you can avoid excessive oil consumption. Excessive amounts of oil consumption increases calorie intake. Do not forget that 1 gram of fat contains 9 calories.
Sugar comes from two different sources. One of them is natural sugar like fruit sugar or milk sugar. Other one is refined sugar. Refined sugar contains useless calories. They are high in calorie but they have no health benefit. Excessive consumption of sugar is one of the main causes of obesity. Most of the carbohydrates and starchy foods should be chosen from the group of whole grains. Also you should decrease sugar that you add in tea or coffee.
Get More Protein
Try to get your protein from different sources. If you get protein from dried beans and cereals you can benefit much more. Meat, poultry, fish, eggs, milk and yogurt are some other kinds of good protein soueces.
Eat calcium rich products
Green leafy vegetables, peas, milk and dairy products are high in calcium. 2-3 cups daily milk or yoghurt consumption has a reverse effect on fat storing.