Healthy eating
A lot of talk about the need to lead a healthy life, adopt healthy
habits and do something to reduce the risks to your health.
Any new positive habit in life should be done gradually, because
only thus achieves long-term benefit of all these actions.
Dietary modification is to lower levels of harmful cholesterol and
total cholesterol thus lowering the risk of cardiovascular disease.
And it is high cholesterol and triglycerides in the blood of those
responsible for the majority of modern diseases.
This does not mean that one should give up all fatty foods, but you
should choose the ones that are not saturated fats.
These are primarily: fatty meats, poultry skin, whole milk dairy products,
coconut and palm oil. Trans fatty acids and saturated fats increase blood
cholesterol levels.
Diet low in saturated fat is a good way to start a healthy lifestyle and that means:
- lowers LDL cholesterol and total cholesterol TC
- improves blood circulation
- lowers the risk of arterioskelroze and other changes in the blood vessels
Food groups
MEAT PRODUCTS
BEST CHOICE
Chicken and turkey without skin
Fish and Seafood
REDUCE
tofu and legumes crabs
egg-yolk bacon and sausage
AVOID
meat slices
mortadella, offal
products
DAIRY PRODUCTS
BEST CHOICE
skim milk
yogurt with 1% fat or less
sour cream milk and yogurt with 2% milk
REDUCE
fat cheese with 20% fat
milk shake whole milk 3.2% fat
AVOID
fatty cheeses,
cheese,
trappist,
melted cheese ...
ice cream
OILS AND FATS
BEST CHOICE
olive oil
canola oil,
sesame
vegetable margarine,
nuts and seeds
REDUCE
salad dressing with low fat butter
AVOID
mayonnaise,
fat,
solid margarine
VEGETABLES AND FRUITS
BEST CHOICE
fresh vegetables and fruits
frozen vegetables and fruits
REDUCE
olives
avocado
AVOID
chopped vegetables in butter fat or oil
or bechamel sauce
CEREAL PRODUCTS
BEST CHOICE
wholemeal bread,
wholemeal rolls,
buns,
pasta
REDUCE
rice biscuits
AVOID
fat pies, pizzas
puff pastry
DESSERTS AND SNACKS
BEST CHOICE
pretzels,
plain popcorn,
dry cookies without fat
REDUCE
ice cream
chocolate candy
AVOID
chips
popcorn with butter,
croissants,
donuts
cakes,
fat cakes
The caloric value of food
On this subject I will write more details. For now, know that for example
the half-hour running spend about 350-500 calories, and it is the caloric
value of a chocolate. It is not enough to run and exercise. About diet programs
read on diets.