10 Tips for a Healthy Diet


1. Eat a variety of foods

The human body needs about 40 different nutrients to be healthy. No single food can supply all. The modern food supply makes it easy to take a wide variety of foods to be, regardless of if you buy fresh food and cook it, use ready-made meals or -Meals or buy meals to take away. Be sure to balance your food choice in the long run. If you have a high fat content lunch, eat low fat dinner. If you have eaten a lot of meat on one day, you decide the next day for fish.





2. Build your diet to a large amount of carbohydrate foods on

Most people do not eat enough foods from the food group to which bread, pasta, rice, other cereals and potatoes belong. More than half the calories of your diet should come from this food group. Try to increase whole-grain bread, noodles or other whole grains your fiber intake.





3. Eat plenty of fruits and vegetables

Most of us do not eat enough fruits and vegetables, although these foods contain important protective nutrients. Try to eat at least five servings per day. If it does not taste you first, try new recipes or watch, which ready-prepared meals are available in the supermarket.





4. Keep a healthy body weight and feel good

Your real weight depends on many factors such as gender, height, age and heredity. Being overweight increases your risk in relation to a variety of diseases, including heart disease and cancer. Excess body fat is created, if you take more calories than they need. These extra calories can come from any calorie -containing nutrients: proteins, Fat, carbohydrates or alcohol. However, fat is the most concentrated source of calories. Physical activity is a good way to increase the daily energy consumed ( calories ). And it gives you a good feeling. The message is simple: if you are gaining it means that you eat less and be more active.





5. Eat reasonable portions - Eat smaller amounts of certain foods but not cancel it entirely

If you stick to reasonable portions, it is easier to eat all the foods you like without that one out of your food plan must be deleted. Reasonable portion sizes are for example: 100 g meat, a medium-sized fruit, a half cup of uncooked noodles or 50 ml of ice-cream. Ready meals may be useful for controlling the portion size. In addition, often calorie information available on the package that helps those count the calories. If you are eating away from home, you can share a portion with a friend.





6. Eat regularly

Skipping meals, especially breakfast, can lead to uncontrolled hunger, which often has the consequence that one eats too much. Small snacks can help curb hunger, but do not eat so much of it that the proper meals to be replaced. Do not forget to include your snacks with you when you calculate your total calorie intake.





7. Drink plenty of fluids

Adults need to drink at least 1.5 liters of fluid a day to yourself! Even more, if it is very hot or during exercise. Tap water is naturally a good source of liquid but variety can be pleasant and healthy. Alternative options are juices, Soft drinks, tea, coffee, milk etc.





8. Move

As we have seen too many calories and too little physical activity can lead to weight gain. A reasonable physical activity helps to burn those extra calories. Movement is also good for the heart and circulation, for general health and well-being. So make physical activity a part of your daily routine. Use the stairs instead of the elevator (up and down ). Take a walk during your lunch break. You have to be an athlete to move!





9. Start now! And change things gradually

Gradual changes in your lifestyle are much easier to make than all the big changes all at once. Write three days on which food and drinks you take in between meals and to himself. Eat enough fruit and / or vegetables too little? Begin per day only a fruit or a vegetable in addition to eating. Are your favorite dishes much fat and take them to? Do not paint these foods out of your diet. You would only feel bad. But try to choose low fat versions or eat smaller portions. And you begin to use the stairs in your workplace!





10. Remember - balance is everything

There are no "good" or " bad" foods, only good or bad diets. Do not feel guilty because of the food,you like to eat. Eat them, rather in moderation, and choose other foods to achieve balance and diversity the essential for good health significance.