Healthy diet for teenage girl to lose weight

Citrus fruits

10 TIPS FOR A HEALTHY DIET

 

 

The first challenge when it comes to see each other and feel better each day is to understand that the key is to incorporate habits that accompany us every day and that allows us to maintain healthy body weight.

 

The key is to incorporate habits that accompany us every day and that allows us to maintain an optimal body weight

 

Add variety of food, add what we like in its right measure, moderate physical exercise according to our possibilities, leave aside the food myths and resort, before any consultation, to the specialist doctor are some of the keys when taking care of our health and to see ourselves well is about it. Our body is the result of our choices. Based on what is recommended by the major scientific societies of nutrition worldwide,

 

we can take 10 key tips as a trigger for the incorporation of healthy habits.

Eat varied foods

We need more than 40 different nutrients and no single food can provide them all. The food supply that exists today makes it easy to take a wide variety of foods, both buying fresh food for cooking and buying prepared meals or take-away. Always choose foods in a balanced way!

Base your diet on foods rich in carbohydrates

Most people do not incorporate enough foods rich in carbohydrates such as bread, pasta, rice, potatoes and other cereals, considering them forbidden to avoid fattening. However, this is not correct, more than half of the calories in your diet, ie approximately 60%, should come from these foods. The ideal is to increase the intake of fiber with the contribution of wholemeal bread, wholegrain pasta and other cereals.

Take lots of fruits and vegetables

Most people do not eat enough of these foods that provide important protective nutrients. Try to eat at least five servings a day. Try new recipes or see what prepared dishes are available at the supermarket.

Maintain a healthy body weight and feel good

The right weight depends on many factors such as sex, height, age and genetics. Being overweight increases the risk of suffering from various diseases such as cardiovascular, bone, joint and cancer problems. Excess fat appears when you eat more calories than you need. These extra calories can come from any nutrient that contains calories (proteins, fats, carbohydrates or alcohol) but fat is the most concentrated source of calories. Physical activity is a good method to burn calories and make us feel good. The message is simple: if you are gaining weight, you have to eat more moderately and be more active.

Eat moderate rations: reduce, do not eliminate food

If you eat the right portions of each food, it is easier to eat all the food groups without eliminating any. If you eat out, you could share part of your meal with a friend. Do not give up the habit of eating with those you want.

Eat regularly

Skipping meals, especially breakfast, can lead to a feeling of uncontrolled hunger, often causing over-ingestion. Snacking can help to contain hunger, but do not eat too much to not replace main meals.

Drink plenty of fluids

Adults need to drink at least 1.5 liters of fluids per day! And we need more quantity if it’s hot or if we do a lot of sport. Hydrating is essential to live. Water is obviously a good source of fluids but the variety can be both pleasant and healthy. Other options are dietary drinks but these should not replace the water supply.

Move

Ingesting too many calories and not getting enough exercise can lead to weight gain. The moderate physical activity helps to burn the calories that we have left over. It is also good for the heart, for the circulatory system, for general health and well-being. So make physical activity a daily routine. Use the ladder instead of the elevator (as much to climb as to lower)! Take a walk in your lunch break. Walk while talking on the phone. You do not have to be an athlete to move!

Start now! and make the changes gradually

Making changes to your lifestyle gradually is much easier than doing them all at once. For three days, write down the foods and beverages you eat between meals and eat meals. Do you take very few servings of fruit and vegetables? To begin, try to eat only one more serving of fruit and vegetables a day.

Are your favorite foods rich in fat and make you gain weight?  Do not eliminate these foods and feel bad, instead try to choose foods low

in fat or eat less of these. And start using the ladder at work!

Remember: it’s all about balance

There are no “good” or “bad” foods, only good or bad food plans. Do not feel guilty about the foods you like, just allow them in moderation and choose other foods that provide the balance and variety you need to achieve good health.

 

 

 

 

 

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