subject: Dietary Tips [print this page] There are three food groups that your diet should contain.Proteins consist of meat,dairy products,fish,eggs and poultry.Proteins should make up around 15 % of the daily diet.The next food group is carbohydrates which are fruits,vegetables,rice,bread,pasta and potatoes.These groups should make up about 60 % of your daily diet.You should eat about 5 portions of fruits and vegetables per day,then finally there are fats which should make up about 20-25 % of your daily intake.Alot of problems arise with fats due to our consumptions of high fats sugar rich and process foods and eating the wrong sorts of fats like butter.
Vegetable oil are good for you.There are good type of fats liquid fats are better than solid fats.Saturated fats are found in meats and meat products as well as milk,butter,cream and cheese.There's been alot said about the Mediterranean diet which is rich in Cardio-Protective foods.These diets contains lots of fruits vegetables,cereals,oily fish,olive oil and pulses.These diets is supposed to stop weight gain protect againts heart disease and reduce cholesterol levels.If this diet is to much for you then you should try to increase intake of the following oily fish,unsaturated fatty acid,reduce dairy products and milk with fat on it and not too much red meat,pastries,cakes and sweets.
Increase the amount of fibre that you eat each day.Fruits and vegetables are full of fibre and also high fibre bread.These foods tend to be filling without being fattening and can help reduce cholesterol levels.The tempetations to eat more is reduced with these foods,due to feeling full after eating them.Avoid salt as it can increase your blood pressure.We are eating much more salt now than a hundred years ago and do not add salt to cooking.By aeting fruits and vegetables they also have the benefits of being anti-oxidants which is beneficial to your health.Examples of Anti-Oxidants would be vitamin C,Vitamin E and Beta Carotene.Always eat a hearty breakfast as this reduces the likelihood of mid-morning snacks and helps keep your energy levels up until mid-day.Do not crash diet,losing one or two pounds a week is fine.Eat slowly savour your food,this will make you feel full before dessert arrives.Try to keep to a low fat diet but dont cut them out completely as your body needs certain fats to function properly.Eat smaller meals more frequently.Avoid eating late at night also,use a smaller plate,use low fat spreads,fat free yogurts and fresh fruits as often as possible.Cut the fat of meat and avoid eating the skin of poultry.An healthy lifestyle should include exercise and rest.The right diet and avoid crush dieting and keep it simple.
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