The 5 Golden Rules for Healthy Eating
1. Avoid skipping meals
The intake must be spread into 3 meals throughout the day. A real breakfast prevents the pump stroke of 10 o’clock, lunch (which does not rhyme with sandwich every day) and dinner, friendly but lighter because it is followed by any significant amount of energy before bedtime.
2. Associate vegetables, starch and protein at every meal
It is the synergy of these three food groups that will help you avoid fatigue and blows snacks! If the lunch break is reduced to a sandwich prefer it mixed with vegetables, bread or cereal track.
3. Do not overdo fat
For cooking, choose vegetable fats (oils, margarine) with animal fats (butter, cream). Think also of cooking methods that require little fat (steam curls, grill), salad dressings or sauces house less fat than ready.
4. Reduce salt intake
It should not consume more than 8 grams per day! Ressala Do not have tasted before. Think of herbs and spices that often “fall” dishes without adding any additional salt. Be careful on the salt “hidden” in most meals.
5. Limit sugary foods
Sodas, cakes, dessert creams, are full and it is too! Without giving up your tasty treats, avoid overlapping dangerous or opt for the pastry-house, which is always less saturated than processed sugar industry.
What do we Know About Fiber ?
Large molecules that make contractions more effective to increase the disposal. The fiber contained in vegetables are not digested in the intestine and have no nutritional value. They absorb water, thus increasing the volume of the meal and the feeling of satiety. It promotes the activity of the bacterial flora. Fiber helps reduce cholesterol and blood, due to proper elimination, reduce the risk of gallstone formation.
Our food often lacks fiber, we need 10 to 25 grams per day.