If you want to lose weight and keep your waistline in check, you need to cut down on fatty foods and sugary drinks. Foods high in fat can increase cholesterol in the blood and increase the risk of heart disease. You should limit your intake of saturated fat to around 30% of your daily calories. If you must eat fat, choose unsaturated fats over saturated ones.
While it may seem impossible to avoid all foods, you can still enjoy occasional treats without going overboard with the calories and fat in your diet. A healthy diet does not mean you should deprive yourself of foods, but it does mean that you should try to eat more whole foods and eat smaller portions. Instead of grabbing a hamburger and chips from a drive-through, try cooking a meal from fresh ingredients.
Another healthy food you can slot demo pragmatic include in your diet is yogurt. Yogurt contains live bacteria and can help keep your body healthy. Another healthy food is olive oil, which is a great source of antioxidants. Olive oil has a low calorie and is loaded with beneficial unsaturated fats. Coconut oil, on the other hand, is saturated fat, but it contains MCTs, which have similar health benefits to olive oil.
You should also include a variety of protein-rich foods in your diet. These foods are essential for growth and immune function. They also help in repairing body tissues and preventing disease. While the best sources of protein are meat and dairy, you can combine plant-based protein sources such as quinoa and hulled barley. These foods are packed with fibre, protein, and B vitamins and can help you feel full longer. They are also much healthier than refined grains. Other good sources of protein include nuts, legumes, and fortified soy beverages.
The next time you have an opportunity to eat out, try to stick to a healthy menu. Limit the amount of salt and fat you eat. Try to order a salad that uses less fat and salt. Ensure you have a fruit bowl nearby as a snack. By doing this, you will be less likely to reach for unhealthy food at lunch or teatime.
The World Health Organization (WHO) recognizes the role of diet as a major determinant of disease risk. In addition to reducing saturated fat, the WHO recommends increasing the amount of fruits and vegetables, limiting salt, and increasing your intake of unsaturated fats. It also recommends a balanced energy intake.
Switching to fish is another way to cut calories and fat in your meals. Adding a half-tablespoon of mustard to your burgers reduces its calories by a third, and it adds a whopping 3 grams of fiber and a variety of antioxidants. A single cup of oatmeal can also be healthy by replacing water with milk or 1% milk. It adds about six grams of protein, 260 mg of calcium, and 67 international units of vitamin D.