How much we eat is just as important as what we eat. Having good portion control will help you keep the calories in check and keep the family at a healthy weight. Often overloading the plate, takes seconds and eating until we feel stuffed can lead to eating more calories than we should. Use a small plate or bowl to help control the portions.
The amount of the food that one eats in every meal during the day is important. Never skip breakfast: breakfast should contain 20% of the total daily food intake.
VEGETABLE and FRUITS are good sources of vitamins and minerals and are low in calories and rich in dietary fibers. Eating more fruits and vegetables may help to cut back on higher calorie foods, such as cheese and junk foods.
Some fats are bad for the health –saturated fat is one of those. The levels of cholesterol could increase by eating foods rich in saturated fats, such as meats, cheeses, butter, cakes, and coconut oil. Swap foods high in saturated fats for foods containing unsaturated fats. When you do use fats, choose monounsaturated fats, such as olive oil. Polyunsaturated fats, found in certain fish, nuts and seeds, are also good choices for a heart-healthy diet. But moderation is essential. All types of fat are high in calories.
Reducing salt is an important part of a heart-healthy diet. Eating too much salt raises blood pressure over time. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt we eat is already in the food we buy. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.
Eating too much sugar will eventually lead to weight gain, which raises the risk of heart and or the blood vessel system diseases. If there is the need to lose weight, make small and simple changes to cut back on sugar. Try to avoid foods high in added sugar like flavoured yoghurts, sugary cereals and sweetened drinks.
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