Do you want to try to decrease your weight? Or even you want to be slim and healthy? Healthy diet and balanced are one of the best way. In fact, there is possible to reach the ideal weight and healthy diet easily. Do you want to know the tips??
In doing diet program, each person has different body needed or nutrition. It also happens in the meal’s menu everyday. To get enough nutrition for body and also control the weight is actually easy. There are some recommended nutrition to consume everyday, such as:
- Vegetables and fresh fruits
Vegetables and fruits are the best choice for people who have diet program. According to the U.S Department of Agriculture, someone need consume 2 or 3 cup of vegetables everyday. Because of vegetables and fruits can give vitamin, mineral and fiber.
- Fiber and whole grains
Healthy diet need lots of fiber. Based on USDA, adult needs 180-200 gram fiber everyday. Consuming bean and whole grains or wheat can help to prevent us fr5om heart attack risk. It also can prevent us from constipation and keep the ideal weight for us.
- Protein
Each person needs protein. Consuming enough protein can make our body in well function. In fact, protein has important roles to keep the muscle and also strong hair growth. It is also good to keep the body’s immune.
- Calcium
Children and teenager require more calcium for their bone’s growth. Meanwhile, adults also need calcium to avoid them from osteoporosis. Healthy diet needs 1.000 mg calcium. It can be gotten in low fat milk. If someone does not like milk, it can be replaced by broccoli and dry peanuts.
- Reduce “bad” fats
Polyunsaturated fatty and monounsaturated fat are important for body. Then, other fats like saturated fats and Trans fat need to be avoided. It is caused, fats like that can have risk triggering heart attack.
- Reduce salt
Bodies need little bit sodium. Based on research, to do healthy diets should be balanced by reducing sodium amount per day. Consuming much sodium can increase the blood pressure and risk for heart attack. For example you can reduce consuming preserved food and also canned food because there are a lot of sodium content.
- Avoid snacks
To get balanced diets, you should eat 3 times a day, such as having breakfast, lunch and dinner. If at afternoon, you get hungry, you can choose healthy food like a slice of fruits, a handful of bean or peanuts, or even fresh / raw vegetables.