Nutrition & Health : 7 basic diet rules

Nutrition & Health : 7 basic diet rules


1) Diet containing a variety of foods

To ensure a balanced diet all categories of foods should be included:


-Greens and vegetables.

-Cereal (preferably wholegrain).

-Milk, Cheese and yogurt.Meat - poultry, fish and eggs.


2) Maintain the ideal body weight

It’s very important to acquire and maintain good dietary habits, which concerns not only those who need to reduce their weight but also those who want to maintain it to gain a healthy life.


3) Avoidance of excessive consumption of fat and saturated foods.

-Select low fat meat such as fish, poultry and pulses (grains, beans etc.) as protein pure sources.

-Reduce the consumption of eggs and offal.

-Reduce the consumption of butter, cream, hydrogenated margarine, seed oils, including foods that contain these.

-Remove any fat from meat.

-Go for grilled or cooked meals instead of fried ones.

-Start to adopt reading the labels on food content to allocate the fat levels.


4) Start consuming vegetable fat

-Eat complex carbohydrates daily.

-Replace Foods containing fat and sugar or starch.

-Select foods that contain starch and dietary fiber, such as whole meal bread, cereals, fruits, vegetables, nuts.


5) Decrease sugar consumption

-Try using the least possible sweeteners, such as sugar, honey, syrup.

-Avoid eating foods that contain any kind of sugar, such as candy, cookies, cakes, sweet beverages.

-Choose fresh and canned fruits containing very little sugar adding.

-Carefully read food labels for sugar content. Words such as sucrose, glucose, maltose, dextrose, lactose, fructose syrup, result to large amounts of sugar containing.

-Remember that just it is important to balance the consumption of the amount of sugar you eat, and not to eliminate it from your diet.


6) Decrease salt consumption

-Use the least possible amount of salt in cooking. To spice up your food, experiment in the use of various herbs and peppers.

-Don't add salt to food at the table.

-Limit consumption of salty foods such as crisps, salty nuts, cheese, spicy sauces, pickles, smoked or salted meats and seafood.

-Carefully read food labels to know the sodium content.


7) Alcohol and Beverages

If you drink, drink in moderation!

We heard them before, but it’s time to take action, even a step at a time, to benefit from the change in our diet. Remember… No one is perfect and the best things are usually more sinful, thus always tasty! So grant yourself with small portions of these “sins” to appreciate their taste!

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