Are you looking for a healthy diet that matches your ambition to have an ideal weight and a disease-resistant body? Then you should follow the article to find out more.
What is a healthy diet?
A healthy diet means eating foods that are beneficial to the body and avoiding bad ones, which leads to an ideal weight and reduces the risk of serious diseases, such as: heart disease and diabetes.
A healthy diet may differ from person to person, based on the following:
the age.
sex.
Lifestyle.
Daily physical activity.
The type of disease, if any.
What is the best healthy diet?
The best healthy diet that can be obtained for all people is through following the following dietary habits, which are divided into two parts, namely:
1. Reducing the intake of certain foods
Some foods must be reduced in order to have a healthy diet, most notably the following:
sugary foods
It is preferable to reduce the intake of sweets, cakes, sweets and sugary drinks, and replace them with yogurt, fruits or nuts, such as: walnuts, hazelnuts, and unsalted almonds.
It is also recommended to consume drinks and juices without sugar.
Processed foods
A healthy diet should be free of sausages, cakes, biscuits, burgers, and fast foods, as these foods contain a high percentage of fats and salts that have a negative impact on health.
alts
Foods that contain large amounts of salt may cause high blood pressure, and high blood pressure has no obvious symptoms, but it may lead to a heart attack or stroke.
High blood pressure is a serious health problem for everyone, so you should avoid adding large amounts of salt to food.
As for prepared foods, you can know their salt content by reading the nutritional labels, which are often placed behind the package.
Foods containing saturated fats
For a healthy diet, you should avoid eating saturated fats, which are found in butter, ghee, whole milk, and other dairy products, and fatty and processed meats, such as: kebabs, sausages, coconut, palm oil, biscuits, pastries, and cakes.
Eating more saturated fat may increase blood cholesterol levels, which is a risk factor for heart disease.
The amount of saturated fat in the diet can also be reduced through the following:
Remove the fat from the eat.
Remove the chicken skin.
Drink medium-fat milk, or containing 1% fat, or skimmed milk.
Use low-fat yogurt and low-fat cheese.
Eat small amounts of foods that you know are high in fat.
It is also a good idea to read the food labels to find out if the food is high or low in saturated fat.
It is recommended to eat small amounts of unsaturated fats instead of saturated fats. Unsaturated fats are found in oily fish, avocados, nuts, grains, olive oil, seed oil, rapeseed and vegetable oils.
fried foods
Foods fried in plenty of oil or ghee, such as samosas, are high in fat. This can lead to weight gain, increased risk of diabetes, and other health problems.
It is recommended to replace the frying process with roasting, boiling, or grilling foods.
2. Eating a lot of certain foods
Some foods must be eaten in order to have a healthy diet, including the following:
fruits and vegetables
For a healthy diet, you should eat more fruits and vegetables. It is always recommended to cook vegetables daily, as they contain vitamins, healthy elements, and fiber that are important to the body.
As for fruits, it is recommended to eat two fruits of them daily to get a strong body.
Starchy foods made from whole grains
Starchy foods made from whole grains are of great importance in the world of a healthy diet, but it is preferable to eat them within the limits, as they have some negative effects if they are eaten in abundance.
seafood
A healthy diet should contain at least two pieces of fish per week, including one piece of oily fish.
Oily fish in particular contains omega-3 fatty acids, which may help keep your heart healthy.
Fresh mackerel, herring, salmon, sardines, and tuna are oily fish.
advice
A healthy diet requires determination and determination. You must replace unhealthy meals with healthy ones, such as the following:
Replace the ice cream with low-fat yogurt.
Replace sweets with fruits.
Eat nuts instead of chocolate.