Healthy Habits: Eating Tips

Posted on August 17, 2013 by john in Health Food

A few days ago I posted an entry in which I was telling you how to go preparing for old age and how to deal with from the point of view of the healthy habits of physical and mental exercise. Today I will delve into other vertex important to our health: food.

As I commented in my previous post, healthy eating habits are not recommended only when we get older, our lives should incorporate early age, but as the saying Castilian: “It’s never too late if that is good” or ” better late than never “.

Food is a key factor in human growth and development but also in later stages of life. Through food we can control our weight, something that becomes more important as we age because this can prevent some diseases and cardiovascular problems or obesity.

Tips
To avoid these problems and illnesses must be careful with our diet, but not just what we eat but also how much we eat and that is, some of us practice what “eating a lot of what we like and little or nothing to we do not like “. This concept must be changed, trying to maintain a balanced diet.

Therefore, the two key ideas that should govern our diet are the product variety and moderation when eating. These two criteria will help to establish a proper diet for each person.

In terms of the variety is important to eat, as they say, “everything” but taking into account the need to avoid those foods that give us a lot of calories but few nutrients. In this group of foods to avoid highlighting the presence of potato chips, sweets or alcohol as well as those animal products high in saturated fat.

The saturated fat intake should not exceed 10% of our diet and within this group, foods such as butter, whole milk or cheese. These fats are the main factor contributing to the emergence of so-called “bad cholesterol”. To lower cholesterol but are unsaturated fats, however, bring many calories so you should also limit them.

Within the group of recommended foods lean foods include those rich in protein (fish or chicken without skin), soluble fiber (nuts, beans, rice) and use the liquid vegetable oil or trans fat free margarine instead of usual butter or stick margarine.

Moderation
One of the main weapons we have to control our diet and avoid weight gain is moderate our food consumption, which does not mean falling into malnutrition or other unhealthy practices.

Moderation is to eat the right amount, an amount should be adjusted over the years as the older, less physical activity performed and therefore need less energy input. That is, we must reduce calories in our diet.

This reduction in calories and fitness for our energy consumption is not to say that some foods have to disappear, but moderate consumption. One of the most common errors in older people is to eliminate meat from your diet chewing problems, but it will provoke a lack of necessary nutrients. A proper diet requires daily between 150 and 200 grams of lean meat, skinless chicken or fish. The solution of the problem lies in the purees.

Nutritional studies have found a daily menu for people who come to the elderly that is conditioned by the variety and moderation. This would suggest that fat involving 25% of the total nutritional intake, 20% of protein (fish before but accompanied by vegetables meat and vegetables), a 55% carbohydrates (vegetables, fruit, vegetables and cereals ), and other vitamins such as calcium, magnesium or zinc.