Some people, in order to keep a healthy regime,
require a strict program,
Well that’s not wrong but, there are some
simple steps, if we follow them, we could have our every day routine program,
without any hardships
In order to achieve that here are some advises:
1- Know how to
read the nutrition label, first of all, generally under the line Nutritional
value, you find this, for XXX mL or XXX g , those lines mean that the values
indicated on the label
Are only contained on
the amount indicated as (XXX) so you can correctly calculate the real values of
the products; and read carefully the numbers.
2- Prioritize proteins, since it’s an important
part of a healthy meal, proteins should represent at least 20% of total
calories. And this is some of the foods reach with proteins,
Nut butter (almond, hazelnut, cashew, etc.), natural
peanut butter (no sugar or additives), egg, sea food, fish, legume, lean meat, poultry,
soy beverage, Milk, yogurt, cheese, nutritional yeast.
3- Dietary fiber,
as it acts in two ways to reduce appetite and promote calorie control. On one
hand, they slow the absorption of sugar in the blood. On the other hand, they
swell by absorbing water and thus provide stomach the feeling of being filled.
it is recommended to
consume 25 g to 35 g of fiber per day. This can be done easily: 3 fruits,
vegetables 4, 5 grain products whole grain. Adding some legumes, nuts and
seeds, you'll still further.
Tips to increase its
fiber intake
For bakery products
(flour, bread, bagels, crackers, etc.), always choose the whole grain version:
whole wheat or spelled, but also whole wheat and other grains.
Make yourself its juice
and keep some pulp to mix the juice at the end.
Add chopped nuts and
seeds (sunflower, sesame, coarsely ground flaxseed, etc.) in yogurts, puddings
and homemade muffins.
Add legumes (white or
red beans, chickpeas, etc.) to salads and vegetable soups.
4- Consuming an
adequate number of portions of fruit and vegetables, It is important to achieve
the recommended portions of fruit and vegetables, because they are low in
calories and are filled with antioxidants, fiber and water. A meal with 50% of
the tax base is made up of fruits and vegetables is more likely to fill quickly
for a lesser amount of calories a plate whose content is low in fruits and
vegetables.
Servings recommended for
women age 19 to 50 years: 7-8
Servings recommended for
men age 19 to 50 years: 8-10
A serving is:
- ½ cup fruit juice
without added sugar
- ½ cup vegetable
- 1 fresh fruit or ½ cup
of fresh fruit
- 1 cup salad
