The correct approach to the promotion of sustainable healthy diet is to teach each person's self-correct choice of a healthy diet. To do this, lay down rules to be followed when choosing a healthy combination of which constitutes a healthy diet health.
Rule one: Eat a variety of foods from all food groups every day.
Modern food science known 45 essential nutrients that patronymic contained in various foods. Each group of foodstuffs individually comprises a set of required nutrients and a certain amount of energy. The combination of products provides a complete set of necessary nutrients.
No food is absolutely bad or absolutely good. Good or bad is the set of products and ways of its preparation, ie, diet or a diet that a person chooses and uses. Only when consumed daily food from all groups it is possible to obtain all the necessary dietary nutrients and sufficient energy. Rznoobraznoe food means potrebleblenie everyday products from all major groups.
The choice of food in the present scheme is carried out on the principle of "either-or". This means that each of the food groups selected any one. The frequency of consumption of foods presented in the number of servings per day. The scheme includes some guidelines for choosing the product. In addition to the scheme should be used on the content data of fat in food products that will help with the selection of low-fat products.
According to the table schema diverse selection of food, milk and dairy products it is recommended to drink at least 2 times a day, or at least 2 servings of times per day. It can be a variety of products and their approximate portions: a glass of milk or yogurt, or yogurt, or 4-5 tablespoons of cottage cheese, cheesecakes, or 1-2, or a casserole or a piece (30-40 g) any cheese etc . Not focus their attention on the amount - it is important to comply with the frequency of consumption of these portions, and choose less fatty dairy products.
Bread, cereals, pasta, drying, bagels, muffins nesdobnye recommended 6-8 servings of receptions on the day. Remember that portion - is generally accepted portions of food or products - 1 slice of bread, 1 bagel, 1 bun, 2-3 drying, 1 serving of cereal, etc. The one meal you can eat 2 slices of bread and a bowl of cereal porridge, which will be considered as a 3-receiving portion.
Vegetables recommended to use at will, without limitation, but at least 2 times a day, or a portion of salad from cabbage or carrots or any other vegetables. It recommended intake of vegetables without adding fat or with a minimal amount of fat dressings. Fruits are not limited in number, but it is desirable to have fresh at least 2 times per day. You should know that fruits and vegetables are the same functions in the diet. Therefore, fruits and vegetables are interchangeable: in any day can be consumed only vegetables, fruits only in the other. Total for the day is recommended 300-400 g (net weight) of fruit and vegetables, excluding potatoes.
Meat and meat products it is recommended to use 2-3 times (2-3 Acceptance servings) per day. It is necessary to choose lean meats, fish, or poultry, or egg dishes. One of the methods of meat products may be replaced by dishes of legumes (soy, beans, lentils, beans). Not recommended at all exclude meat dishes from the daily diet of children and adolescents. Fully can be eliminated from the diet of children sausages, smoked meats. It should not be regarded smoked sausage and meat as a main dish for daily nutrition. Sausage products contain less protein than natural meat dishes, but include large amounts of animal fat.
Finally, the product group - fats, sweets, and sugar. The scheme is a question mark in the appropriate box of these products. This means that they need to limit consumption. Suffice it to consume up to 1-2 items. l. vegetable oil to fully meet the needs in fats. The amount of sugar is recommended to limit to 40-50 g (5.6 teaspoon) per day. Remember that candy, jam, honey - it is also the sugar and chocolate, pastries and cakes contain sugar, combined with a lot of fat.
Said in food selection frequency circuit portions of food consumption from different groups is minimal, but it would provide a balanced and varied diet. If small quantities of food, it is possible to use different products and more often, especially vegetables, fruits, nesdobnye bakery products, cereals, porridge.
© 2010-2011 CarboHealth - Fitness | Weight Loss | Health Management | Diet Tips. Designed & Coded by Computer Tricks