Most of us don’t know that which food is healthy and which is not and that’s why due to this misconception we mostly consume unhealthy food that leads to various health conditions. These are basic rules, general tips for healthy food.
Eat more fruits and vegetables
Previously it was advised to eat 150 grams to 200 grams of vegetables and 200 grams of fruit a day. Now it is advised to eat 400 grams of fruit and vegetables a day because it has a positive effect on blood pressure, and a lower risk of cardiovascular disease, diabetes, lung and colon cancer. At present, on average 125 grams of vegetables and 90 grams of fruit (men) and 120 grams of fruit (women) are eaten per day. And that is actually too little.
Replace refined grain products with wholemeal products
Leave white bread and other products of white flour and choose products that mention ‘wholegrain’. The advice is to eat 90 grams of whole grain products a day, for example, three whole-grain sandwiches. But muesli, wholegrain pasta or wholegrain crackers can of course also.
Eat weekly legumes
Legumes means: (soy) beans, lentils, chickpeas and split peas. Garden peas, snow peas, broad beans and green beans do not officially fall under the legumes and are classified with fruit and vegetables. Research has shown convincingly that consumption of pulses lowers LDL cholesterol, which reduces the risk of cardiovascular disease.
Eat more than 15 grams of unsalted nuts per day
Choose walnuts, almonds, hazelnuts, cashews, pistachios, macadamia nuts, Brazil nuts and pecans. Peanuts are also counted among the nuts in this advisory report. Like legumes, nuts reduce bad cholesterol (LDL), which reduces the risk of cardiovascular disease.
Limit the consumption of red meat
Meat is unprocessed if it is only cut or ground and is prepared in the form of minced meat. It may be refrigerated or frozen. Meat is processed if it is to keep it longer, smoked or salted. Or if preservatives like nitrate or nitrite have been added. Red meat is the meat from mammals.
Eat fish once a week, preferably fatty fish
The advice is to eat not only lean, but also fatty fish, because they contain more fish fatty acids than skim fish. When eating fish once a week, varying in fish species, there are no health risks related to the possible accumulation of toxic substances in fish. The advice is to eat lean and fat fish once a week
Take a few servings of dairy a day, including milk or yogurt
The report indicates that it is plausible that consumption of dairy products is associated with a lower risk of colon cancer and the consumption of yogurt with a lower risk of diabetes. Dairy products include milk, yoghurt and cheese. This advice has not changed.
There are various health supplements available in the market such as green drinks and superfoods. These superfoods are rich in nutrients and minerals therefore they are supposed to be best alternative for common healthy fruits and vegetables.