What is good nutrition?
Good nutrition provides enough energy and nutrients to your body: proteins, fats, carbohydrates, vitamins, minerals, fiber and adequate moisture. With good nutrition, it reduces the risk of diseases such as diabetes, cancer, cardiovascular disease, feel fit.
Good nutrition means:
Many vegetables and fruits
Many products are integrated
About 3 eggs per week
A bunch of nuts without salt every day.
Fish once a week, preferably fatty fish, for example, herring, grouper, salmon or mackerel.
Some products are made from white flour, such as white bread, biscuits, cakes and biscuits
Little red or processed meat, such as sausages or meat products. Red meat is all meat that comes from cows, sheep, goats and pigs.
Eat plenty of fruits and vegetables.
Intensive use of fruits and vegetables (2 pieces per day) reduces the risk of certain types of cancer and cardiovascular disease. Try vegetables or other fruits regularly. alternative. If you are not a big consumer of vegetables or fruits, you can get your fruit juice or vegetable juice to get it anyway. In fresh juice there is less fiber compared to bulk fruit. It also makes you feel less quickly.
In the nutrition center you will find examples of the amount of vegetables and fruits you need.
Eat whole grain products in particular.
Choose full grain breads, whole wheat pasta and uncolored rice. These foods are rich in carbohydrates, dietary fiber and various vitamins. It also provides a saturated feeling.
Brown does not always mean that bread is healthy. Sometimes bread is mixed with barley or caramel extract. The bread is dark, but there are a few extra nutrients. If the bread is completely whole grains, this will be indicated on the label with the packed bread.
Eat a few products made from white flour, such as white bread, cakes, biscuits and cakes.
Beans every week
Eat legumes weekly, such as beans, soybeans, lentils or chickpeas. Proteins contain proteins, a lot of dietary fiber, iron and other useful nutrients.
Pay attention to the type of fat
Pay attention not only to the amount of fat in the diet, but especially to the type of fat. Using too much saturated fat and unsaturated fat increases the risk of disease. It is important to take products that contain unsaturated fat.
Choose products with unsaturated fats:
Vegetable ghee, vegetable oil, liquid bread and roasting, instead of butter, margarine, hard-boiled bread and roasting products
Unsalted nuts, such as walnuts, almonds or peanuts
milk, yogurt and cheese can be used simply. Keeps You Healthy You do not necessarily have to be half full or lean dairy, you can also choose whole dairy. There is saturated fat, but the moderate use of dairy products is more beneficial than harmful. In doing so, the idea is that they are full of dairy products and that you are already using less.
Be careful with salt
All foods naturally contain a little salt. The addition of salt is therefore unnecessary. Choose as much as possible for other spices, such as herbs and spices (fresh). Some examples are:
Green herbs such as basil, chives, dill, celery, thyme, oregano, parsley, rosemary.
Spices such as cinnamon, curry, cloves, nutmeg, pepper and cayenne pepper.
Other spices such as ginger, coriander, onion, garlic, mustard seeds and lemon.
Seeds and roasted seeds, such as pine, sesame seeds and sunflower seeds.
Up to 6 grams of salt a day is good. Observe hidden salt (fat and sugar) in meals, sauces and sandwiches ready to eat. Look for the amount of salt in the package.
Choose to drink without sugar, be moderate with alcohol.
Ensures you feel your thirst to drink enough. If you listen carefully, you automatically reach up to 1.5 liters per day. Think about how much it usually takes in one day. If you drink less than 1.5 liters clearly, start the day with an extra cup of fresh fruit or take an extra cup of tea in the afternoon. Drinking enough is important to perform your bowel.