09/12/2022
Nutrition

Tips For A Healthy Diet – Nutrition – 2022

nutrition

Tips For A Healthy Diet

Weigh yourself once a month and check that your Body Mass Index (BMI) or Body Mass Index (BMI) falls within the normal weight range.

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1. Check your weight and stay active at all times

Weigh yourself once a month and check that your Body Mass Index (BMI) or Body Mass Index (BMI) falls within the normal weight range. The BMI is an index that takes into consideration the weight of the individual in relation to his or her height. It is calculated by dividing the weight (in kg) by the square of the height (in meters).
The World Health Organization (WHO or WHO) used the BMI to classify weight categories:

This classification is valid only for adult individuals and is independent of the age and sex of the individual. This classification also does not take into account the relative percentages of lean mass and fat mass.
If your weight does not fall within the normal weight range, consult your doctor and contact a nutrition specialist. Avoid unbalanced or very drastic “do it yourself” diets, which can be harmful to your health. Remember that a good diet should always include all foods in as balanced a way as possible.

This classification is valid only for adult individuals and is independent of the age and sex of the individual. This classification also does not take into account the relative percentages of lean mass and fat mass.
If your weight does not fall within the normal weight range, consult your doctor and contact a nutrition specialist. Avoid unbalanced or very drastic “do it yourself” diets, which can be harmful to your health. Remember that a good diet should always include all foods in as balanced a way as possible.

Achieving a correct body weight is not only achieved through a balanced diet but also through a more physically active life. To avoid a sedentary lifestyle, get used to carrying out daily activities using muscles rather than machines: for example, walk instead of using the car, go up and down stairs rather than take the elevator, do small housework manually.

2. Consume more grains, legumes, vegetables and fruits

Cereals vegetables healthy nutrition advice nutritionist florence. Cereals, legumes, vegetables and fruit are important foods because they provide carbohydrates (especially starch and fiber) but also vitamins, minerals and organic acids. Additionally, grains and legumes are also good sources of protein.
In addition, the consumption of an adequate amount of fruit and vegetables allows to reduce the energy density of the diet. This is not only because the fat content and overall caloric intake are limited but also because the satiating power of these foods is particularly high.

So, how to behave?
  • Eat more servings of fresh fruit and vegetables every day.
  • Increase your consumption of fresh and dried legumes (chickpeas, beans, peas, broad beans, and lentils).
  • Consume bread, pasta, rice and other grains regularly, preferably whole grains.
  • When you can, choose products made from wholemeal flours and not with the simple addition of bran or other fibers.

3. Choose quality fats and limit the quantity

Fats oil healthy nutrition advice nutritionist florence To feel good, you need to introduce a balanced amount of fat with your diet, without getting unbalanced either by excess or by defect. In addition, the quality of fats can be very different. In fact, their chemical composition varies, and in particular that of fatty acids. The different quality of fats can have important effects on human nutrition and health. Finally, cholesterol is found in fats of animal origin. This cholesterol contained in food can contribute to causing an increase in blood cholesterol levels.

So, how to behave?
  • Moderate the amount of fats and oils you use for seasoning and cooking; possibly use non-stick pans, foil or steam cooking.
  • Limit the consumption of seasoning fats of animal origin (butter, lard, lard, cream).
  • Prefer seasoning fats of vegetable origin, especially extra virgin olive oil.
  • Use seasoning fats preferably raw and avoid reusing cooked fats and oils.
  • Do not exceed in the consumption of fried foods.
  • Eat fish more often, both fresh and frozen (2/3 times a week).
  • Prefer lean meats and eliminate visible fat.
  • Eat 2 eggs a week.
  • Preferably choose skimmed or semi-skimmed milk, which still maintains its calcium content.
  • All cheeses contain high amounts of fat: still choose the leaner ones or eat smaller portions.

 

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