How to Choose Healthy Food and Drinks
Apr 20, 2023
Smart Watches Android
With so much information on healthy eating today, it can be overwhelming and overwhelming. You may have heard a lot of dietary advice from various aspects, such as which foods should not be eaten and which ones should be eaten more. Do you think it is too complicated and difficult to do? In fact, just remembering a few simple rules can help you make the right eating choices.
1. Make sure vegetables and fruits make up half of each meal.
Fruits and vegetables are rich in nutrients and fiber and lower in calories than other foods, especially organic ones. Including 1-2 servings of fruit or vegetables with each meal will help you feel full sooner and for longer.
- Vegetables can be steamed, sautéed, roasted or poached, whichever you prefer.
- Serve with a salad or raw sliced vegetables if you don't want to cook them.
- If you're in a hurry, choose fresh fruit that's easy to eat on the move, such as apples, bananas, or a serving of cooked fruit.
2. Reduce your intake of refined carbohydrates and switch to whole grains.
In addition to being rich in carbohydrates, whole grains also contain more fiber and nutrients, which are healthier for the body. They also keep you feeling full and keep your energy going for longer. Skip white rice, white bread and white pasta and choose whole-grain bread, whole-grain pasta and brown rice instead. Other healthy whole grains include:
- Rye bread
3. Include a serving of lean protein with every meal
Protein should make up a quarter of each meal. High-protein foods include meat, fish, beans, and eggs. Some dairy products are also rich in protein, such as cottage cheese and whey-free yogurt. Choosing lean proteins such as skinless chicken breast, tilapia, ground turkey, beans, tofu, and egg whites will reduce the fat and cholesterol in your diet and be better for your overall health.
- Check food packaging to find out serving sizes. The specific serving size of each food is different.
Tip: Before eating, remove the fat or skin to reduce the fat content of the meat.
4. Reduce fat intake.
A healthy fat percentage should be 20-35%. For example, if you limit yourself to 2,000 calories per day, you should consume 44-77 grams of fat since each gram of fat contains about 9 calories. It's best to choose healthy fats, such as monounsaturated and polyunsaturated fats, and eat less or no unhealthy fats, such as saturated and trans fats. Include 2-3 servings of olive oil, nuts, seeds or avocado in your daily diet for healthy fats.
- Intake of saturated fat should not exceed 10% of total daily calories. For example, if you limit yourself to 1,700 calories per day, limit your calories to no more than 170 from saturated fat. In other words, you can only consume up to 19 grams of saturated fat per day.
- Check food labels for trans fats listed. If there is, then don't buy or eat it. Trans fats are commonly found in margarine, shortening, coffee creamer powder and many prepackaged convenience foods, such as packaged bakery products.
5. Drink plenty of water and drink less or no sugary drinks
Boiled water can hydrate the body, and there is really no need to drink other beverages. If you do want to drink other beverages, limit your intake. Do not drink more than 240ml of fruit juice per day, avoid sugary sodas, and other beverages with added natural or artificial sweeteners.
- Everyone needs different amounts of water. Drink water when you feel thirsty. As long as your urine is pale yellow and you are not feeling thirsty, you are well hydrated.
6. Allow yourself to eat some unhealthy foods occasionally, don't completely ban yourself from eating a certain food
Healthy food choices are a must most of the time, but it's okay to indulge once in a while. Occasional high-calorie foods like donuts, two slices of pizza, or a smoothie are fine as long as you eat healthy foods most of the time. Try to indulge yourself once or twice a week and plan ahead to avoid overeating yourself.
- For example, you might plan to have pizza on Friday night or ice cream with the family on Sunday afternoon.
- If you track your calories with an app or food diary, remember to anticipate your extra calories. For example, if you know that 2 slices of pizza contain about 600 calories, you can eat less for lunch that day to offset the excess calories you eat for dinner.
BP Smartwatch can record your diet data with the application, including the type of food intake, intake, calorie intake, nutrients intake such as protein, carbohydrates and fat, etc., and upload these data to the application processing and analysis.