A healthy diet should include a variety of nutritious food for an adequate intake of all nutrients, including vitamins and minerals. Foods to include are breads, pasta, lean meats, fish, fruits and vegetables. A healthy diet can help maintain a healthy body weight and reduce the risk of many chronic diet-related, such as cardiovascular disease in type 2 diabetes and some cancers diseases.
- low milk fat and other dairy products.
It is also important to drink an adequate amount of water.
Healthy diets contain a variety of foods
In general, we include a variety of nutritious foods and eat:
- many breads and cereals grains (especially whole), fruits, vegetables and legumes (such as chickpeas, lentils and beans)
- Foods low in salt and use salt sparingly
- small amounts of foods containing added sugars
- small amounts of foods containing added sugars
- low milk fat and other dairy products.
It is also important to drink an adequate amount of water.
Physical activity and healthy eating
A good balance between exercise and food intake is important because it helps to maintain muscle strength and a healthy body weight. At least 30 minutes of physical activity of moderate intensity, such as walking, it is recommended daily.
Keep fat to a minimum
Adult diets should be low in fat, especially saturated fat . Saturated fat is the main fat in animals , fried foods , chocolate , cakes and cookies, are more easily deposited as fat and unsaturated fat . Saturated fats can also be converted to the cause and increase blood cholesterol.
Dietary fat contributes to the absorption of fat soluble vitamins (A, D , E and K ) . Small amounts of polyunsaturated and monounsaturated fats may have some health benefits when part of a healthy diet. Monounsaturated fats are found in nuts, olive oil and avocado oil, and can help reduce bad cholesterol ( low density lipoprotein or LDL).
Polyunsaturated fatty acids are generally designed to reduce cholesterol levels in the blood. Omega -3 fatty acids, found in fish , nuts and seeds polyunsaturated , are believed to have an anti- blood clotting, to reduce the risk of heart disease and can lower blood pressure.
Eat and drink less high-kilojoule foods
The total amount of (high) rich in energy kilojoules you eat can be as important as the total amount of fat in your diet. To reduce the energy density of the diet, it is necessary to increase the amount of plant foods, such as breads and cereals, fruits and vegetables you eat.
This will provide essential nutrients, help to make you feel "full" and also reduce the amount of fat in your diet. High energy drinks such as sports drinks, syrups, soft drinks, juices, energy drinks should also be restricted.
Eat foods rich in calcium and iron
It is important for all Australians to eat foods that contain iron and calcium. In particular:
Calcium : is important for bone health, especially for children, women and girls.
Iron : carries oxygen throughout the body and is particularly important for women, girls, vegetarians and athletes to reduce the risk of anemia.
Healthy diets for babies and children
There are guidelines to follow to help promote a healthy diet for your baby or child, including:
Babies : which encourages babies be breastfed for the first year of life. In most cases, breastfeeding should be the only source of food in the first six months. If you use the formula, do not overfeed or underfeed your baby.
Sugar : children should eat only a small amount of sugar-containing foods and avoid sugary foods such as candy, fruit drinks and soft drinks.
Low fat diets : are not suitable for babies and young children under two years. Low in fat, especially saturated fat low fat diet can be considered as older children.
Beverages : Infants and children should be encouraged to choose water as your favorite drink.
Don’t skip breakfast
Children who skip breakfast tend to have poor nutrition. Their diets contain less:
- calcium
- iron
- Dietary fiber
- vitamins such as riboflavin and niacin.
Skipping breakfast is becoming more common as children grow. Some schools have introduced breakfast programs because they were worried about children who skip breakfast. Children generally do better in school when they have breakfast. They are also more likely to maintain a healthy weight when they eat a healthy breakfast.
Adults who eat a healthy breakfast is more likely to be a healthier and more productive at work weight.
Tips for healthy breakfasts
Some ideas for healthy breakfast and easy to prepare are:
- cereals, fresh fruit and low fat milk. Toast with a thin layer of margarine (polyunsaturated or monounsaturated)
- Grilled cheese and tomato. Skimmed milk hot or cold
- Quick Oats oatmeal made. Add raisins and low fat milk. Toast with a thin layer of margarine (polyunsaturated or monounsaturated). orange juice
- baked beans on toast. orange juice
- fruit or yogurt with fruit.
Where to get help
- your doctor
- Dietitians Association
- Department of Health and Ageing
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