Sometimes it seems like we are bombarded with information about the latest food trend or hot elements. But good nutrition is categorically about having a balanced diet, and that's easier than you might think. In fact, a nutritious lifestyle can be easy and fun .
Diet is more than just vitamins - it also contains fiber and healthy body fat. Now is the flawless time to learn simple ways you can help your whole family eat healthier meals .
Do you need special advice for young children? Learn how to teach children about healthy foods.
Add healthy fats
Not all fats are bad. Foods with monounsaturated and polyunsaturated fatty acids are important for the brain and heart. Limit foods with trans fats, external symbol that increases your risk of heart disease. Good Sources of Healthy Fat External icon These include olive oil, nuts, seeds, certain types of fish, and avocados
avocado
Avocado is high in healthy fats. Add it to a salad or try avocado in your morning smoothie.
Try dies:
Top lean meat with sliced avocado or try some avocado in
your morning smoothie.
Sprinkle nuts or seeds (like sliced almonds or pumpkin
seeds) in potages or lamb's lettuce.
Add a fish with healthy fats like pinkish-orange or tuna to
your meals twice a week.
Swap out processed oils (like canola or soybean oil) for
cold-pressed oils like extra virgin olive oil and sesame oil .
Cut down on sodium
A good diet involves balance, and this means that you do not over-consume certain ingredients, such as sodium (salt). Sodium surges blood pressure, which increases the risk of heart disease and stroke. About 90% of Americans ages 2 and up consume too much sodium. For most people 14 and older, sodium shouldn't exceed 2,300 mg per dayexternal icon .
Try dies:
Avoid processed and packaged foods that can contain a lot of
hidden sodium. Many common foods, including bread, pizza, and sausages, can be
hidden sources of sodium.
Look for products labeled "low sodium" in the
grocery store.
Order sauces and dressings separately in restaurants. Learn
more tips on reducing sodium when eating out.
Instead of salt, season your dishes with a little fresh
lemon juice, a touch of unsalted spice mixture or fresh herbs.
Increase your fiber intake
Fiber in your diet not only maintains intestinal health, it also helps you feel full longer. Fiber also helps control blood sugar levels and lower cholesterol levels. 3.4 Fresh fruits and vegetables, complete grains, and legumes (beans and peas) are good sources of fiber; external symbol
Try dies:
Cut raw vegetables into slices and keep them in take-away
bags for use as quick snacks.
Start your day with a high-fiber breakfast like whole grain
oatmeal sprinkled with pecans or macadamia nuts.
Steam vegetables instead of boiling them. When buying frozen
vegetables, look out for vegetables that have been "quick cold".
Add half a beaker of beans or peas to your salad for fiber,
texture, and flavor. @read more:-