Nutritional Advice For Better Health
The below advice is created with the help of top professionals in the field, after thorough studies and years of experience on the matter. So what should we do to better our health?
1. Check your weight and stay active at all times
Weigh once a month and check that your Body Mass Index (BMI) or Body Mass Index (BMI) falls within the normal weight range. The BMI is an index that takes into account the weight of the individual in relation to his stature. It is calculated by dividing the weight (in kg) by the square of the height (in meters).
Achieving a correct body weight is not only achieved through a balanced diet but also through a more physically active life. To avoid sedentariness, get used to performing daily activities using your muscles rather than your cars: for example, walk instead of using your car, climb and descend stairs rather than taking the elevator, do small housework manually.
2. Eat more cereals, legumes, vegetables and fruit.
Cereals, legumes, vegetables and fruits are important foods because they provide carbohydrates (especially starch and fiber) but also vitamins, minerals and organic acids. In addition, cereals and legumes are also good sources of protein. In addition, the consumption of an adequate amount of fruit and vegetables allows to reduce the energy density of the diet. This is not only because the fat content and overall calorie intake are limited, but also because the satiating power of these foods is particularly high.
So what should we do?
- You consume more portions of vegetables and fresh fruit every day.
- It increases the consumption of legumes (chickpeas, beans, peas, broad beans and lentils) both fresh and dried.
- You regularly eat bread, pasta, rice and other cereals, preferably whole grains.
- Whenever possible, choose products made from wholemeal flours and not simply by adding bran or other fibers.
3. Choose quality fats and limit their quantity
To feel good it is necessary to introduce with the diet a balanced amount of fat, without unbalancing either by excess or by default. In addition, the quality of fats can be very different. In fact, their chemical composition varies, and in particular that of fatty acids. The different quality of fats can have important effects on the state of nutrition and health of man. Finally, cholesterol is found in fats of animal origin. This cholesterol contained in food can contribute to an increase in the levels of cholesterol in the blood.
To reduce the food risk to a level that guarantees sufficient safety for consumption, the consumer is responsible for the purchase, control and proper use of the food he consumes. They must be aware and properly informed, learn to read and interpret labels, know the product purchased and how to store it well, know how to handle it in the kitchen and consume it at the table in order to protect themselves and their families from any risks.
So, how to approach this?
Food choices vary, also to reduce the risk of repeatedly ingesting foreign substances present in food, which can be harmful.
In particular, for the elderly, infants, children and pregnant women, it is necessary to avoid completely the consumption of raw or poorly cooked animal foods (uncooked eggs or sauces made from raw eggs, blood meat, raw fish, raw seafood).
Pay attention to homemade preserves (especially in oil or brine), which must be prepared according to strict hygiene rules, never taste a suspicious preserve.
Do not let a cooked food cool outside the refrigerator for too long and without covering it. It should be placed in the refrigerator within 2 hours of cooking (1 hour in summer). When using leftovers, heat them until they are also very hot inside.
Do not defrost food of animal origin at room temperature. If you cannot cook them directly, place them in the refrigerator in advance or put them to defrost in the microwave.
Avoid contact in the refrigerator between different foods, keeping leftovers in closed containers, eggs in their original container.
Do not have too much confidence in the refrigerator’s ability to store your food for too long: it does not carry out any reclamation action and does not keep the food for ever.
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