Keeping the weight by controlling the intake, followed by an increase in physical activity, the basic formula of a healthy diet. In principle, balance calories in and calories out. Harvard Medical School guide recommends a healthy diet. You can apply if you want the body fit and ideal weight.
Reduce your intake of seven:
Reduce your intake of seven:
1. Salt
Reduce salt intake. Salt intake should be less than 2,300 milligrams per day. Salt intake also needs to be reduced for those aged over 51 years, with 1,500 milligrams per day limit.
2. Calorie
Reduce consumption of calories from saturated fatty acids. Only the consumption of saturated fatty acids of less than 10 percent per day. Should multiply the consumption of monounsaturated fatty acids and polyunsaturated fatty acids.
3. Fat
Reduce fat intake. Make sure you mengasup fat is less than 300 milligrams per day. Limit consumption of red meat. Unsaturated fats are good for health can be obtained from fish (especially tuna and salmon), avocados, olive oil, corn oil, peanut oil, apricot seed, or sunflower oil.
4. Trans fatty acids
4. Trans fatty acids
Make sure the low intake of trans fatty acids every day. French fries, for example, contain trans fatty acids.
5. Sugar
5. Sugar
Reduce your intake of calories from sugar consumption. Limit your intake of sugar 3-5 tablespoons every day.
6. Sweets
Limit consumption of food and food with high sugar content.
7. Alcohol
Limit alcohol consumption as well. Limit alcohol consumption once per day for women or two times per day for men.
Adding eight nutrients:
1. Ensure adequate calories
Asup food is varied, but be sure not excessive calories.
2. Vegetables and fruit
2. Vegetables and fruit
Eat fruits and vegetables are varied, the type and color. Prioritizing eating green vegetables, red, and orange, add fruit and nuts.
3. Nuts
Consumption of at least a half servings of various grains. Enter the intake of nuts in the daily menu.
4. Low-fat milk
4. Low-fat milk
Increase intake of low-or fat-free milk and dairy products like yogurt, cheese, and soy milk.
5. Protein foods
Vary your intake of protein foods, such as seafood, lean meats (such as the chicken breasts with a low fat content), poultry, eggs, legumes, soy products, and nuts.
6. Seafood
6. Seafood
Choose seafood instead of meat in the daily intake.
7. Low-fat protein
Choose foods with low-fat protein and low in calories.
8. Vegetable oil
8. Vegetable oil
For cooking, choose vegetable oils to reduce saturated fat intake in the diet.