Prevent Obesity By Setting Calories

The type and quantity of food have a direct impact on our weight. Anyone who eats the calorie needs will find exceeds his weight increased. Do good eating habits and choose a healthy diet can prevent obesity and related health consequences.

1. Fat and dietary fiber

Composition of fatty acids and fiber content of foods affect your weight and your blood fats. A healthy diet should be rich in monounsaturated fatty acids and omega-3 fatty acids. Monounsaturated fatty acids are a type of fat that is found in a variety of food and oil. Studies show that eating foods rich in monounsaturated fats lower blood cholesterol levels, thus reducing the risk of heart disease. Research also shows that these fatty acids can improve the levels of insulin and blood sugar control, which is especially helpful if you have type-2 diabetes. Monounsaturated fatty acid found in olive oil, nuts, avocados, and canola. Omega-3 fatty acids found in oily fish. The fibers can be obtained from the fruit, grains and vegetables.

It is important for You to note the fat content of the food. Overall you should not consume more than 60 grams of fat per day.

2. Fruit and vegetables

Fruits and vegetables are sources of vitamins and minerals, in addition to making us feel full without the need to enter a lot of calories. The recommended consumption is three servings of vegetables and two servings of fruit per day: around 600 grams. More is better and will not harm your health.

3. Five times per day

For health reasons, we recommend that you deploy Your caloric intake in five servings per day. Its spread is 25% for breakfast and dinner (500 kcal), 30% for lunch (600 kcal) and snacks twice with total energy intake is 10% rest (200 kcal).

4. perfect Chewing

To find the right amount of food, you need to recognize when you feel full. Therefore, You should take the time to eat, take a pause to sense when you're already full.

Tags : healthy , healthy tips

Prevent Obesity By Setting Calories