Food is Life #27 Best Nutrition Advice To Follow; You Are What You Eat!




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Food is Life #27 Best Nutrition Advice !

Thank you Ava for the great nutrition advice! https://www.facebook.com/avamoreno.danceyogafitness?fref=nf

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Maintain a Healthy Weight
It is important for people of all ages to maintain a healthy weight. People who are overweight increase their risk for high blood pressure, heart disease, diabetes, breathing problems, and other illnesses. To maintain a healthy body weight, people must balance the amount of calories in the foods and drinks they consume with the amount of calories the body uses. Physical activity is an important way to use food energy. Extreme thinness is also unhealthy. People who eat very little or diet excessively may not get the calories and other nutrients they need for good health.

Aerobic exercise, such as walking, running, swimming, inline skating, and playing soccer, burns fat and calories. Try to do 30 minutes or more of moderate physical activity on most—preferably all—days of the week.

To Decrease Calorie Intake
Eat a variety of foods that are low in calories but high in nutrients—check the Nutrition Facts Label on the foods you eat.

Eat less fat and fewer high-fat foods.

Eat smaller portions and limit second helpings of foods high in fat and calories.

Eat more vegetables and fruits without fats and sugars added in preparation or at the table.

Eat pasta, rice, breads, and cereals without fats and sugars added in preparation or at the table.

Eat less sugar and fewer sweets like candy, cookies, cakes, and soda.

Eat Plenty of Grains, Vegetables, and Fruits
Grain products, vegetables, and fruits are key parts of a varied diet. They are emphasized in this guideline because they provide vitamins, minerals, complex carbohydrates (starch and dietary fiber), and other substances that are important for good health. They are also generally low in fat, depending on how they are prepared and what is added to them at the table.

Fiber
Fiber is found only in plant foods like whole-grain breads and cereals, beans and peas, and other vegetables and fruits. Because there are different types of fiber in foods, choose a variety of foods daily. Eating a variety of fiber-containing plant foods is important for bowel function, can reduce symptoms of chronic constipation, and hemorrhoids, and may lower the risk for heart disease and some cancers.

Choose a Diet Low in Fat, Saturated Fat, and Cholesterol
Some dietary fat is needed for good health. Fats supply energy and essential fatty acids and promote absorption of the fat-soluble vitamins A, D, E, and K. More Americans are now eating less fat, saturated fat, and cholesterol containing goods than in the recent past. Still, many people continue to eat high-fat diets. This guideline emphasizes the continued importance of choosing a diet with less total fat, saturated fat, and cholesterol.

Avoid High-Fat Foods
Some foods and food groups are higher in fat than others. Fats and oils, and some types of desserts and snack foods that contain fat provide calories but few other nutrients. Many foods in the milk group and in the meat and beans group (which includes eggs and nuts, as well as meat, poultry, and fish) are also high in fat, as are some processed foods in the grain group.

Fat, whether from plant or animal sources, contains more than twice the number of calories of an equal amount of carbohydrate or protein. Choose a diet that provides no more than 30 percent of total calories from fat. The upper limit on the grams of fat in your diet will depend on the calories you need. Cutting back on fat can help you consume fewer calories. For example, at 2,000 calories per day, the suggested upper limit of calories from fat is about 600 calories (65 grams of fat x 9 calories per gram = about 600 calories). Nutrition advice, best food advice, healthy eating

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