Vivian Mar

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Discover the 5 BEST foods that MELT stubborn fat, BOOST your metabolism, & FIGHT the aging process...

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Plate power – 10 tips for healthy eating
1. Choose good carbs, not no carbs. Whole grains are your best bet.


2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices.


3. Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat. Plant oils, nuts, and fish are the healthiest sources.


4. Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.



5. Eat more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red.



6. Calcium is important. But milk isn’t the only, or even best, source.



7. Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk and juice.



8. Eating less salt is good for everyone’s health. Choose more fresh foods and fewer processed foods.



9. Moderate drinking can be healthy—but not for everyone. You must weigh the benefits and risks.



10. A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.

5 Simple Tips to Make Your Diet Healthier

1. Slow down
The pace at which you eat influences how much you eat, as well as how likely you are to gain weight.

In fact, studies comparing different eating speeds show that fast eaters are much more likely to eat more and have a higher body mass index (BMI) than slow eaters.

Your appetite, how much you eat, and how full you get are all controlled by hormones. Hormones signal to your brain whether you’re hungry or full.

However, it takes about 20 minutes for your brain to receive these messages. That’s why eating more slowly may give your brain the time it needs to perceive that you’re full.

Studies have confirmed this, showing that eating slowly may reduce the number of calories you consume at meals and help you lose weight.

Eating slowly is also linked to more thorough chewing, which has also been linked to improved weight control

So, simply eating slower and chewing more often may help you eat less.

2. Choose whole-grain bread instead of refined
You can easily make your diet a bit healthier by choosing whole-grain bread in place of traditional refined grain bread.

Refined grains have been associated with many health issues. Whole grains, on the other hand, have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease, and cancer.

They’re also a good source of:

fiber
B vitamins
minerals such as zinc, iron, magnesium, and manganese.
There are many varieties of whole-grain bread available, and many of them even taste better than refined bread.

Just make sure to read the label to ensure that your bread is made with whole grains only, not a mixture of whole and refined grains. It’s also preferable that the bread contains whole seeds or grains.

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3. Add Greek yogurt to your diet
Greek yogurt (or Greek-style yogurt) is thicker and creamier than regular yogurt.

It has been strained to remove its excess whey, which is the watery part of milk. This results in a final product that’s higher in fat and protein than regular yogurt.

In fact, it contains up to twice as much protein as the same amount of regular yogurt does, or up to 10 grams per 3.5 ounces.

Eating a good source of protein can help you feel fuller for longer, which can help manage your appetite and reduce your food intake if that’s your goal (12Trusted Source).

Plus, since Greek yogurt has been strained, it contains fewer carbs and less lactose than regular yogurt. This makes it suitable for people who follow a low-carb diet or are lactose intolerant.

Simply replace some snacks or regular yogurt varieties with Greek yogurt for a hearty dose of protein and nutrients.

Just make sure to pick the plain, unflavored varieties. Flavored yogurts may be packed with added sugar and other less nutritious ingredients.

4. Don’t shop without a list
There are two important strategies to employ when you go grocery shopping: Make your shopping list ahead of time and don’t go to the store hungry.

Not knowing exactly what you need makes room for impulse buying, while hunger can cause you to toss even more low nutrient foods into your shopping cart.

That’s why the best strategy is to plan ahead and write down what you need beforehand. By doing this and sticking to your list, you’ll not only buy healthier items to keep around the house, but you’ll also save money.

5. Eat eggs, preferably for breakfast
Eggs are incredibly healthy, especially if you eat them in the morning.

They are rich in high-quality protein and many essential nutrients that people often don’t get enough of, such as choline.

When looking at studies comparing various types of calorie-matched breakfasts, eggs come out on top.

Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories at later meals. It can be quite helpful for weight loss if that’s your goal.

For example, one study in 50 people found that eating an egg-based breakfast reduced feelings of hunger and decreased the number of calories consumed later in the day than a breakfast of cereal.

So, simply replacing your current breakfast with eggs may result in major benefits for your health.

These 5 practical tips cover the basics of healthy eating and can help you make healthier choices.

1. Base your meals on higher fiber starchy carbohydrates
Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta, and cereals.

Choose higher fiber or whole grain varieties, such as wholewheat pasta, brown rice, or potatoes with their skins on.

They contain more fiber than white or refined starchy carbohydrates and can help you feel full for longer.

Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content – for example, oil on chips, butter on bread, and creamy sauces on pasta.

2. Eat lots of fruit and veg
It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried, or juiced.

Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.

A 150ml glass of fruit juice, vegetable juice, or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

3. Eat more fish, including a portion of oily fish
Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease.

Oily fish include:

salmon
trout
herring
sardines
pilchards
mackerel
Non-oily fish include:

haddock
plaice
coley
cod
tuna
skate
hake
You can choose from fresh, frozen, and canned, but remember that canned and smoked fish can be high in salt.

Most people should be eating more fish, but there are recommended limits for some types of fish.

Find out more about fish and shellfish

4. Cut down on saturated fat and sugar
Saturated fat
You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.

There are 2 main types of fat: saturated and unsaturated. Too much-saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.

Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Saturated fat is found in many foods, such as:

fatty cuts of meat
sausages
butter
hard cheese
cream
cakes
biscuits
lard
pies
Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish, and avocados.

For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard, or ghee.

When you're having meat, choose lean cuts and cut off any visible fat.

All types of fat are high in energy, so they should only be eaten in small amounts.

Sugar
Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups, and unsweetened fruit juices and smoothies.

This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.

Free sugars are found in many foods, such as:

sugary fizzy drinks
sugary breakfast cereals
cakes
biscuits
pastries and puddings
sweets and chocolate
alcoholic drinks
Food labels can help. Use them to check how much sugar foods contain.

More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.

Get tips on cutting down on sugar in your diet

5. Eat less salt: no more than 6g a day for adults
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.

About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, bread,d, and sauces.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

Get tips on cutting down on salt in your diet

DICAS DE SAÚDE E BEM ESTAR
1. Tenha uma visão positiva de você
Tudo começa dentro de nós, se as pessoas não estão felizes consigo mesmas, elas tendem a focar nos problemas e dificuldades, e não na solução e no lado positivo.

2. Respire fundo
Expanda o seu diafragma e inspire lentamente, expandindo o seu peito. Liberte lentamente o ar. Faça isso várias vezes ao dia. A respiração profunda anula o estresse.

3. Comece o dia agradecendo
Procure agradecer por todas as coisas boas que acontecem na sua vida, ao invés de reclamar. Aproveite ainda esse momento para pensar nas coisas que irá realizar durante o dia, e tenha só pensamentos positivos. Essa é uma das dicas rápidas de saúde e bem estar mais importantes!

4. Caminhe
Você também precisa se exercitar para garantir que seu corpo, cérebro e hormônios funcione de forma otimizada.

O exercício pode ajudar a reduzir a depressão e o risco de várias doenças crônicas, como obesidade, diabetes tipo 2, doenças cardíacas, prevenir o Alzheimer e muitas outras.

O exercício pode ajudá-lo a perder gordura, especialmente em combinação com uma alimentação saudável.

Andar a pé é uma boa escolha especialmente se você puder tomar sol (para uma fonte natural de vitamina D).

O exercício físico não apenas ajuda você a ter uma aparência melhor, mas também melhora os níveis de hormônios, faz você se sentir melhor e reduz o risco de várias doenças.

5. Faça musculação pelo menos duas vezes por semana
Essa dica é para manter a forma e tonificar os músculos. O exercício muscular mantém sua taxa metabólica alta e ajuda a queimar gordura. Faça alongamento antes e após o exercício. Procure um profissional de educação física para ajudar nesse processo.