Nutrition: The Secret To Improving Health
Proper nutrition is one of the keys to good health. You can improve your diet by regularly eating foods high in vitamins and minerals such as fruits, vegetables, whole grains and low-fat or skimmed dairy products. fat.
Do I need to change my diet?
If you answered yes to any of the following questions, you may need to change your diet:
Are you experiencing a health problem or a risk factor, such as high blood pressure or high cholesterol?
Did the doctor tell you that this situation could be improved with a better diet?
Do many people in your family have diabetes, cancer, heart disease or osteoporosis?
Are you overweight?
Do you have questions about what foods you should eat or about vitamin supplements?
Do you think you will get practical benefits by consulting with a nutritionist?
Is it difficult to change my diet?
Perhaps you will encounter some difficulties, but even small changes can improve your health significantly. It is important that you keep the habit of making healthy food choices and keeping in touch with your doctor and dietitian so they can understand your current situation.
Here are a few suggestions to help you improve your eating habits:
Find the strengths and weaknesses of your current diet. Do you eat 4 1/2 cups of fruits and vegetables a day? Do you get enough calcium? Do you eat whole grains, high fiber foods regularly? If so, you are on the right track and keep going. If not, add more of these foods to your daily diet
Keep track of your food intake by writing down what you eat and drink every day.
Doing this will help you decide whether you need to add foods from other food groups (such as fruits, vegetables or dairy products) or reduce the amount of a food group (like foods). processed or fat-rich product).
Illustration: Write down what you eat and drink every day
Think about getting advice from a nutritionist if you haven't done this before, especially if you have a medical problem that requires you to follow a special diet.
Can I trust nutrition information in newspapers and magazines?
Dietary and dietary advice from different sources often conflict. Therefore, you should always confirm the information you read to your doctor first. In addition, you should also understand the following:
There is no "panacea" when it comes to nutrition. A short-term diet can help you lose weight, but often such diets are difficult to maintain and may even negatively affect health in the long run
Good nutrition is not easily achieved by taking vitamins.
Only take vitamins under the guidance of a doctor because your body gets the most nutrition by eating pure, healthy foods.
Illustration: Good nutrition is not easily achieved by taking vitamins
Eating a variety of foods is best for your body, so don't be afraid to try new foods.
Don't rely on stories from people who have used a diet or diet, especially in advertising programs because they often get paid to support those products. Remember, weight gain or other problems that arise after that are often never mentioned in the advertising program.
What changes can I make right away in my diet?
Almost everyone can get health benefits by cutting down on unhealthy fats. If you are eating a lot of fat, try one or two of the following changes:
Instead of frying meat, grill or grill. Remove skin before eating chicken or turkey. Eat fish at least once a week.
Cut back on excess fat, such as butter or margarine on bread, sour cream on baked potatoes and salad dressings.
Eat lots of fruits and vegetables.
When dining out, be cautious about "hidden" fats (such as those in salad dressings and desserts).
Read nutrition labels on foods before buying them. If you need help reading them, ask your doctor or dietitian.
Drink drinks without or low calorie drinks, such as water, unsweetened tea and diet soda. Beverages with high sugar content such as fruit juice, regular soft drinks, sports drinks, energy drinks, milk with added sugar or flavorings can add a lot of sugar and calories to your diet. .
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