A Healthy Low Calories Diet
You have to choose a good food for a healthy and natural diet in order to lose weight. You can consume rice, wheat, eggs, nuts, and milk in small portions. So, your body will still get the proper nutrition. The most important thing that people should avoid is do not eat junk food because these foods contain a lot of fat.
Calorie is a unit of measurement of the food that we consume daily. The calorie which is needed of each person will be different depending on their age. Older person needs fewer and fewer calories. A healthy low calories diet is focused on a diet menu which is low in calories. The excess calories that we consume will be stored in the body as fat if it is not offset by exercise. A healthy diet low in calories is including foods rich in essential nutrients required for good health. Without all kinds of processed foods and foods which is high in sugar and salt, healthy menu should include vegetables and fruits in it. The following is the example of a healthy diet with low calories menu.
Add fruits and vegetables to your diet menu
Fruits and vegetables are the foundation of a healthy natural diet; they are a healthy diet menu which is low in calories and high in nutrients. It means that they are packed with vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be your first choice for every meal or snack purposes for at least five servings per day. Consuming fruits and vegetables every day is certainly better. One example is apple. Apple is a fruit that is known to be very low in calories. The other are broccoli and spinach. These green vegetables are also known to be very low in calories.
Fiber is an important component of a healthy diet
Dietary fiber is found in plant foods (fruits, vegetables and grains) which are very important to maintain a healthy digestive system. Fiber is a great nutrient for a healthy diet in low calorie. It helps you feel full faster for a longer time. And it also helps to maintain the stable of blood sugar. A healthy diet contains 20-30 grams of fiber per day, but most of us only get about half of that amount.
One way to have a healthy eating diet is by consuming foods rich in fiber. By consuming healthy foods is the best way to lose weight. One of the required content of foods in the diet menu is foods rich in fiber. A study has shown that consuming fiber can help to accelerate weight loss. This will facilitate your diet program and help nourish your digestive system.
Add calcium and vitamin D for strong bones
Even you are in diet menu you have to consume food which contains calcium and vitamin D for strong and healthy bones. Vitamin D is essential for calcium absorption in the small intestine. Recommended level of calcium is 1000 mg per day, 1200 mg if you are over 50 years old. Which includes a great source of calcium are dairy products, fortified with vitamin D, leafy vegetables, and nuts which include peas.
Limit sugar and refined grains
It is okay to enjoy sweets, but try to reduce sugar. Sugar causes high energy. It also causes health problems such as arthritis, diabetes, osteoporosis, headaches, and depression. The way to limit the sugar is by giving the menu changes with a little sugar. Avoid sugary drinks. On 12-oz soda has about 10 tea spoons of sugar in it. Try sparkling water with lemon or a splash of fruit juice. Eliminate processed foods. Processed foods and foods made from white flour and white sugar causes your blood sugar rise.
Low-sugar diet breakfast menu is usually scrambled eggs, whole grain cereals, milk, grape fruit, and sun flower seeds. Have your lunch in the form of salads, olive oil, beans, oranges, and yogurt. Then have the dinner with a dish of fish, vegetable salads, pasta, olive oil, fresh fruit, and cheese.
Avoid excessive salt
Low-salt diet is recommended for those who have high blood pressure or hypertension and degenerative diseases such as heart or kidney. Use fresh groceries. Stay away from processed foods such as sausages first, canned or salted egg. Eat your food while warm so that the scent is still fresh to covers the less salty taste.
The salt itself is not bad, but most of us consume too much salt in diet menu. Limit the sodium to 2,300 mg per day or it is equivalent of one tea spoon of salt. Most of us consume more than a tea spoon of salt per day. Avoid processed, packaged, restaurant and fast food. Processed foods like canned soups or frozen foods contain sodium in excess tea spoon a day.
That is a healthy diet with low calorie that should be consumed everyday; hopefully with this discussion you can create a natural healthy life.