TOP 5 BALANCE DIET TIPS

TOP 5 BALANCE DIET TIPS

INTRODUCTION

A balanced diet gives your body the nutrients it needs to function correctly. To get the nutrition you need, most of your daily calories should come from:

HEALTHY FOODS

Fresh fruits — apples, oranges, berries, bananas, melons

vegetables, fresh or frozen — carrots, leafy greens, broccoli, beets

Whole grains — whole wheat bread, brown rice, whole grain pastas

Lean protein — eggs, beans, fish, nuts, poultry, and other lean meats

Legumes – beans and lentils

dairy — low-fat milks, cheeses, and yogurt

ABOUT CALORIES

The number of calories in a food refers to the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions.

The average person needs about 2,000 calories every day to maintain their weight, but the amount will depend on their age, sex, and physical activity level.

Males tend to need more calories than females, and people who exercise need more calories than people who don’t.

AVOID

Treats like packaged cakes, cookies, and donuts contain both added sugars and solid fats.

Beverages like soda, sports and energy drinks, and fruit drinks contain added sugars.

Cheese, ice cream, and other full-fat dairy contain a good amount of solid fat.

Meats like sausage, hot dogs, bacon, and ribs contain solid fat.

Fast food — like pizza, burgers, french fries, milkshakes, etc. — often contains both added sugars and solid fats.

Hard candy and candy bars may contain both added sugars and solid fats.

THE TAKEAWAY

You probably have empty calories in your pantry right now. The United States Department of Agriculture explains that some empty calories in your diet are OK. How much exactly? Moderation is key. Try limiting yourself to 75 calories or fewer of these foods per day. At the very least, you may want to start eating these foods less often, like once a week, or in smaller portions.

You may also try swapping empty calories for healthier choices:

eat low-fat cheese instead of full-fat varieties

try plain yogurt with fruit instead of sweetened yogurt

grab no-added sugar cereal versus sweetened kinds

sip plain water instead of sugary sodas and fruit drinks

munch on high-fiber popcorn instead of cookies

grab dehydrated vegetables, crunchy beans, or dried seaweed instead of potato chips

Making smart — and tasty — swaps can also help you fill up on nutrients and satisfy your cravings. For example, you may love the taste of a strawberry milkshake. This food contains both solid fat and added sugar. To get a similar indulgence, consider switching to a fruit smoothie made with healthy ingredients.

This strawberry-banana milkshake recipe contains just 200 calories per serving. It also boasts 7 grams of protein, 7 grams of dietary fiber, and only 1 gram of fat. While it does contain 18 grams of sugars, they come from a natural source versus being added with syrups.

CONCLUSION

Always balance your day with balance diet and remember health is wealth