The key to having a healthy diet is to eat the number of calories that suit your daily needs. Balance the food consumed with the energy expended.
If you eat or drink more than your body needs, it is clear that your body will gain weight because the incoming energy intake is stored as fat. Meanwhile, if you eat and drink too little, you will lose weight.
But also pay attention to the types of food you are swallowing to make sure your body is getting all the nutrients it needs. Nutritionists recommend that the average man consume 2,500 calories, while women need about 2,000 calories per day.
In order for the calorie needs to remain balanced and the body to get adequate nutrition, there are 5 types of food that must be considered, as follows.
1. Consumption of high-fiber carbohydrates
To meet your calorie needs, consume starchy carbohydrates such as potatoes, bread, rice, pasta, or cereal, at least one-third of the food eaten.
It is advisable to choose those that contain high fiber such as wheat, brown rice or potatoes without the skin peeled. All three types of food contain more fiber than white starchy carbohydrates and can keep you full longer.
2. Expand fruits and vegetables
It is advisable to consume at least 5 varied servings of fruits and vegetables each day. In order not to get bored, it can be eaten directly, canned, dried, or juiced. But remember, limit the consumption of fruit with added sugar, such as juices or smoothies because these drinks are sweet and can damage teeth.
3. Eat more fish
Fish is a good source of protein and contains many vitamins and minerals. Try to eat at least 2 servings of fish per week, especially fish high in omega-3 fats, such as mackerel, salmon, herring, sardines, pilchards. These fish can help prevent heart disease.
Meanwhile, other recommended fish include cod and tuna. Fish, fresh or frozen, is recommended. Meanwhile, smoked and canned fish should be limited because they contain high salt.
4. Whole chicken eggs
Although they can increase the levels of bad LDL cholesterol in some people, eggs are the best food to eat when dieting or wanting to lose weight. Compared to breakfast bread or other refined carbohydrates, eating chicken eggs is more advisable. The high protein and fat content keeps you full for longer.
Eggs are also nutrient dense and dense. Interestingly, almost all of the nutrients are found in egg yolks.
5. Lean beef and chicken breast
So far, meat has always been blamed for triggering various diseases. But if you eat lean red meat (not processed meat products) it does not increase the risk of heart disease or diabetes.
Conversely, meat is recommended when undergoing a weight loss program because it is high in protein. Eating lean beef or chicken is the best way to increase protein intake without gaining weight.
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