Nutrition

4 Healthy and 4 Unhealthy Food groups to Focus on to Stay Healthy.

1) Protein is needed after workouts, when your muscles need a boost and during sleep when it is broken down into proteins that go to repairing cells and substances that are also broken down into substances that keep cells healthy. The Eat Well Guide says you should have no more than 30g of protein in your last meal of the day. If you are trying to control your eating, the Guide suggests three meals a day of whey protein, which is best for muscle growth and repair. Other foods to eat include nuts, olive oil, walnuts, dates and seeds.

2) Carbohydrates include bread, rice, pasta and rice cakes and cereals, sugar and honey, as well as corn, fruits, vegetables, potatoes and sweet potatoes. Eating rice and wheat, with or without the added fat, is an unhealthy way to add nutrients to the body. Choose the non-brown rice products, and avoid bread and rice, if available. It is better to get carbohydrates from vegetables (which is best) or whole foods like corn, potatoes and sweet potatoes.

3) Fat is for eating the healthy fats like Omega 3, 6, 9 and EPA and DHA that are found in fish oil, olive oil and nuts. Get the healthy fats from whole foods like nuts and fish oil (the best sources for Omega 3), or from vegetables, and their fat with its fat products, like olive oil and olive oil (good sources of EPA and DHA).

Avoid: Adding sugar to cereals, juice and soft drinks can make you overweight and contribute to disease.

Avoid: Saturated fat is found in cold processed meat, cheese, butter and spreads and dairy and eggs. Foods high in saturated fat and sugar should be avoided.

Avoid:  Limit foods made with hydrogenated fats, which can be found in margarine, cakes and biscuits, fried chicken, sausages, yogurts, chocolate, pasta, pizza, ice cream and mayonnaise, and some prepared foods and baked goods . These foods are main contributors of high cholesterol levels.

Avoid: Greatly reduce sugar and salt intake, it helps with weight loss and helps you live a healthier life style.

4) Eating more fruits and vegetables reduces the risk of heart disease and the risk of stroke.

To keep your arteries clean, you should limit intake of processed meat, sugar and sweets, salt, trans-fat, saturated fat, fried foods and foods made with  yogurts, chocolate, pasta, pizza, ice cream and mayonnaise, and some prepared foods and baked goods. These foods are the main contributors to high cholesterol levels and blockages of the blood vessels. To be healthy, you should consume less saturated fat, refined sugars, butter and eggs, and more fruits, vegetables, grains and legumes.

If your heart’s function is blocked, you should pay attention to reduce blood pressure or cholesterol levels as soon as possible. Your doctor can provide the ideal amount of fish oil or fish oil supplements to take.

If you have diabetes, you should get your blood sugar levels under control immediately. You should also pay attention to reduce triglycerides or fat in the blood.

If you get over-fatigued or exhausted by the levels of blood fat in the body, you should stop the intake of refined sugar, butter, margarine and fried chicken.

You should pay attention to consume only fresh vegetables and fruit and avoid fruits and fruit juice that contain fructose, unless they are in gel or in pure fruit juice. The gel is also more effective to prevent you from getting tired.

With the intake of fresh vegetable and fruit, the risk of depression and fatigue are reduced, as well as the risk of heart diseases. This will ensure you a healthier body and a more productive life.

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