Usefulness of healthy food to eat
What is healthy food? Fruits and vegetables, water and so preferably not too much fat are Healthy food to eat. Most people know the dietary ad nauseam. But what is healthy food anyway? It is a healthy daily ration.
Here's what you can eat and drink in a day if you want to eat healthy:
600 grams fruit and vegetables
500 grams of grain (bread, grains, rice, pasta) and potatoes
A pint of low-fat milk and yogurt
25 grams fat cheese
100 grams of lean meat
25 grams egg
35 grams of fish and shellfish
30 grams (2tb.sp.) Fats or 40 g oily nuts and seeds
One and a half liters of beverages (including milk drink)
The amounts correspond to the energy needs of a woman with normal activity. If you are a man, or if you are very physically active, so you need to eat more. You also need to drink more if you sweat a lot, if you exercise.
Select food and beverages
600 grams of fruit and vegetables: eat both fruits and vegetables - and eat many different kinds.
500 grams of cereals and potatoes: 500 g per. Today, in the states that the food is eaten, (such. cooked) 500 g each day is calculated from this standard distribution: oatmeal -100 g, 4 slices of whole meal bread (200 g) and 200 g of boiled potatoes. That is 300 g cereals and 200 g potatoes.
The exact amount depends on the composition of products, as there are big differences in energy density within the category of cereals and potatoes. Bread and grains have high energy density, while the potatoes have a relatively low energy density. So if eating relatively much bread and grains, so should the total amount is lowered, whereas it should be increased if there mainly eaten potatoes. We recommend to eat a varied diet of both bread, grains, pasta / rice and potatoes.
Eat mostly whole grains. Cook potatoes with no or only little fat.
You can create your own distribution that fits on that day. For example, 250 g cooked whole grain pasta and 300 g whole meal bread. Eat a varied diet and listen to your hunger.
Milk and yogurt
Choose versions with no more than 0.5 grams of fat per 100 grams.
Cheese: Select lean versions, that is, no more than 18 grams of fat per. 100 grams.
Limit the red meat (i.e. beef, veal, pork, lamb). Choose prefer white meat (i.e. chicken and turkey) or meat-free alternatives (for example, imitation meat and legumes).
Eat 25 grams eggs per day which on average corresponds to about an egg (about 60 g) every other day.
Eat different kinds of both fish and shellfish, fatty and lean fish and fish and fish products. Do not eat smoked fish.
Fats: the healthiest fats are vegetable oils such as olive oil, rapeseed oil, sunflower oil, safflower oil, grape seed oil, corn oil, soybean oil and linseed oil. Sesame butter, peanut butter and whole nuts and oil seeds (including walnuts, hazelnuts and sunflower seeds) counts as healthy fats and can even provide protein and several vitamins and minerals than oil. Hold with butter, coconut fat and hard margarine.
Tap water is generally the best and cheapest. But coffee, tea, juice also count towards the recommended one and a half liters day. The recommended half liters of milk per. days are also counted in liquid accounts. A glass of juice counts also as one of the recommended 6 units fruits and vegetables per day.
Healthy food to eat is balanced in protein, fat and carbohydrates.