The type and quantity of food have a direct impact
on our weight. Anyone
who ate exceeding calorie needs will have increased body weight. Doing
good eating habits and healthy food choices can prevent obesity and related
health consequences.
1. Fat and dietary fiber
Fatty acid composition and fiber content of foods
affect your weight and your blood fats. A healthy diet should be rich in monounsaturated fatty acids and omega-3 fattyacids. Monounsaturated
fatty acid is a type of fat found in many foods and oils. Studies
show that eating foods rich in monounsaturated fats lower blood cholesterol
levels, thereby reducing the risk of heart disease. Research
also shows that these fatty acids may improve insulin and blood sugar control,
which is helpful if you have type-2 diabetes. Monounsaturated
fatty acids found in olive oil, nuts, avocados, and canola. Omega-3 fatty acids
found in oily fish. Fiber can be
obtained from fruits, grains and vegetables.
It is important for you to watch the fat content of foods. Overall you should not consume more than 60 grams of fat per day.
2. Fruit and
vegetables
3. Five times per day
For health reasons, you should spread your calorie
intake in five servings per day. Spread
is 25% for breakfast and dinner (500 kcal), 30% for lunch (600 kcal) and snacks
twice with total energy intake of the remaining 10% (200 kcal).
4. Chewing with perfect
To find the right amount of food, you need to
recognize when you feel full. Therefore,
you should take the time to eat. Chew
food well (about 20 times each mouthful); take a break to feel when you are
full.
You obesity and overweight, read this article also want to eat fruit acai berry diet
Source : majalahkesehatan.com
You obesity and overweight, read this article also want to eat fruit acai berry diet
Source : majalahkesehatan.com
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