lunes, 22 de abril de 2013

Best tips to improve your nutrition

In today's post I will list a few tips that will help you to achieve a healthy weight and to reach an optimum nutritional status. In the next posts I will explain in more detail each item below.
  1. Don't skip breakfast. Skipping breakfast is like trying to start and run a car without gas: you won't get very far.
  2. Eat six meals a day and set regular times for them. Try not to skip any.
  3. Drink at least 8 glasses of water everyday.
  4. Drink a glass of water before you start a meal.
  5. Drink Fewer Calories. Sugary drinks only have "empty calories".
  6. Eat fresh fruit instead of drinking fruit juice.
  7. Watch the sugar. You should always check out the sugar content of anything you put in your mouth, even if it appears to be healthy.
  8. Choose whole grains instead of refined, processed carbohydrates (bread, pasta, rice...).
  9. Have cereals with at least 7g of fiber per serving.
  10. Fuel up with carbs. 55% of your energy intake should come from grains, legumes, fruits and vegetables.
  11. Use fats and oils sparingly. Preferably use olive oil or other vegetable oils except for the coconut or palm oil.
  12. Choose appropriate portion sizes and eat a varied diet according to your lifestyleAdjust your intake to suit your needs (remember that a manual worker needs more calories than an office worker). 
  13. Understand Food claims and labels. Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat.
  14. Eat at least 5 servings of fruits and vegetables per day. This protects against a whole variety of different nasty things: It reduces considerably the risk of stroke, diabetes, heart disease, cancer...
  15. Don’t forget dairy. Eat at least two servings of low-fat dairy each day.
  16. Eat fish at least twice a week. This won’t stop you having a heart attack in itself, but it reduces the likelihood of you dying from it by 50%.
  17. Choose more low-fat sources of protein (such as skinless chicken, turkey, and soy products) while choosing leaner cuts of beef and pork.
  18.  Limit sodium intake to 2,400 mg per day or less (5g of salt).
  19. Avoid crash diets. They are bad for health and once you take a break every kilo will bounce back with a vengeance :S.
  20. Keep a food diary.
  21. Get more active. Regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits. 
Just keep this in mind: Everything in moderation with nothing in excess is the key to a balanced diet and lifestyle.