How to build a nutritious diet

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The consumption of a reasonable amount of calories with the need for physical activity to balance the amount of energy loaded into the body. If you consume more food than necessary, gaining weight will be inevitable because the excess energy will be stored in the body as fat. On the contrary, if you do not provide your body with enough nutrients from eating, your weight will decrease. Therefore, building a reasonable diet is very necessary for human health.

Experts recommend that men should consume about 2500, and women 2000 calories per day. Most UK adults are consuming more calories than they need and this should be limited.

1. Your meals should contain a lot of carbohydrates from fiber and starch

Carbohydrates from starch should make up more than 1/3 of the food you consume. Includes potatoes, bread, rice, pasta and cereals.
Build a high-fiber diet or a variety of whole grains, like whole grain pastas, brown rice or unpeeled potatoes.
These foods contain a greater amount of fiber than white or refined starchy carbohydrates. They will help you feel fuller for longer.
Try to incorporate at least one starchy food into each main meal. Some people think starchy foods are fat, but they actually contain less than half the calories from fat.
Also, be aware of the amount of fat you add to dishes when cooking or serving these foods, as this is what increases the calories in the dish, for example the amount of oil on potatoes fried, buttered on bread or cream sauce on pasta.

2. Build a diet rich in fruits and vegetables

Experts recommend that you build up to a nutrient-rich diet of at least 5 servings of fruits and vegetables a day, whether they're fresh, frozen, canned, dried or pressed. country.
Eating enough 5 servings of fruits and vegetables a day is actually very easy to do. Why not slice a banana into your cereal for breakfast or switch from your usual mid-morning snack to a fresh piece of fruit?
A serving of fresh, canned or frozen fruit and vegetables should weigh 80 grams. A serving of dried fruit (which should be eaten with a main meal) should weigh 30 grams.
Besides, a 150ml cup containing fruit juice, vegetable or smoothie is also considered a reasonable serving, but limit to one cup per day as these drinks contain a lot of sugar and have high sugar content. can damage your teeth.

3. Eat more fish, including a serving of fatty fish (fish with a lot of fish oil)

Fish is a rich source of protein, vitamins and minerals. Aim to eat at least 2 servings of fish per week, including fatty fish.
Fatty fish contains large amounts of omega-3 fats, which can help you prevent strong heart disease. Fatty fishes include:
Salmon live in both saltwater and freshwater environments. Salmon live only in salt water. Herring. Small sardines. Large sardines. Mackerel. Non-fat fish include:
Cod with black dots. Flounder. Coley fish. Snow fish. Tuna. Ray. Cod Cod. You can choose to eat fresh, frozen and canned fish, but be aware that canned and smoked fish contain a lot of salt.
Most people should eat more fish, but there are a few types of fish that are not recommended by experts.

4. Cut down on saturated fat and sugar

4.1. Saturated fat
There should be some fat in your meals, but it is important to pay attention to the amount and type of fat you put in your body.
There are 2 main types of fats, saturated and unsaturated. Consuming too much saturated fat will increase blood cholesterol levels, which will increase the risk of developing cardiovascular diseases.
On average, men should not consume more than 30 grams of saturated fat per day. For women, the consumption of this substance should not be more than 20 grams per day.
Children under 11 years of age should be given less saturated fat than adults, but for children under 5 years of age, it is not appropriate to follow a low-fat diet.
Saturated fats are found in many foods, such as:
Fatty cuts of meat from animals. Types of Sausages. Butter milk. Hard cheese. Cream. Cake. Cookie . Pig fat. Pies. Therefore, to build a nutritious diet, minimize the intake of saturated fat in the body. Instead, choose foods that contain unsaturated fats, like vegetable oils and spreads, fatty fish, and avocados.
For an even healthier option, use a small amount of olive oil or vegetable or low-fat butter. Also, when using meat as a meal, choose low-fat portions and trim away any visible fat.
All fats are high in energy, so they should only be used in small amounts.
4.2. Cut down on sugar consumption
Regular consumption of foods and drinks high in sugar increases the risk of obesity and tooth decay.
Sugary foods and drinks are often very high in energy (measured in calories and joules), too often consuming these foods will contribute to weight gain. They also often cause tooth decay, especially when eaten in between meals.
Free sugars (not “sugar-free”) in foods and beverages added by the manufacturer such as syrups, unsweetened fruit juices, smoothies or foods sweetened by animals such as honey, you should cut back on your consumption.
Free sugars are detected in many foods, such as:
Carbonated soft drinks. Sugary breakfast cereals. Cake. Cookie. Donuts and puddings. Sweets and chocolates. Acoholic drink. Labels on food containers can help in checking how much sugar a food contains.
Containing more than 22.5 grams of sugar per 100 grams of net weight means the food is high in sugar, and containing 5 grams or less of sugar per 100 grams will make the food low in sugar

5. Eat less salt with no more than 6 grams per day (for adults)

Eating too much salt can increase blood pressure. People with this disease are more likely to develop heart disease or stroke
Even without adding any salt to your food, you can still consume too much of this mineral. Because about three-quarters of the salt is already in foods when you buy them, such as breakfast cereals, soups, breads and sauces.
Therefore, read labels carefully to help you take precautions and cut down on the amount of salt you and your family consume. Containing more than 1.5 grams of salt per 100 grams of net weight, the food is considered high in salt.
Adults and children over 11 years old should not eat more than 6 grams of salt per day (with a full spoonful). Children should use salt in smaller doses.

6. Exercise and have a healthy weight

Just like eating healthy, exercising can help reduce your risk of serious health problems. This is also very important for overall health and maintaining psychological well-being.
Being overweight or obese can lead to health problems like heart disease, type 2 diabetes, cancer and stroke. Besides, being underweight can also have a bad effect on your health.
Most adults need to eat fewer calories to lose weight. If you're trying to lose weight, consider eating less and exercising more. Eating healthy and balanced will help you maintain a healthy physique.
Check yourself if you are at a healthy weight using BMI calculator. In case you are underweight, consult your GP or dietitian for effective advice.

7. Don't let your body lack water

Drinking a lot of water is one of the methods to build a reasonable diet. You need to drink plenty of fluids to prevent dehydration. Authorities recommend, in addition to the amount of liquid found in the foods you consume, drink 6 to 8 glasses of water a day.
All non-alcoholic beverages count, but water, low-fat milk and low-sugar beverages including tea and coffee are healthier options.
Avoid the use of soft drinks and carbonated drinks, because they are very high in calories, harmful to oral health. Fruit juices without added sugar by the manufacturer and smoothies also contain a lot of free sugar.
However, the combined amount of liquids that you drink daily such as juices, vegetables and smoothies should not be more than 150ml (corresponding to a small glass of water).
In particular, please pay attention to drinking a lot of water in hot weather or when doing sports.

8. Don't skip breakfast

Some people make the mistake of skipping breakfast thinking it will help them lose weight. But eating a healthy breakfast rich in fiber, low in fat, sugar and salt will help build a nutrient-rich diet, helping you to absorb essential nutrients for your body.
A bowl of low-sugar whole-grain cereal topped with partially skimmed milk and sliced ​​fruit is delicious and a healthy breakfast for you.

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References: Healthline.com, Nhs.uk, Cdc.gov