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  Way to eating model|Healthy eating habit
Healthy eating habit
Way to eating model - One third of your diet should be made up of complex carbs wholegrain cereals, such as oats, rye, barley, whole meal ( whole – wheat ) bread, brown rice, muesli, porridge, pasta beans and potatoes. Another third consists of colorful fruit and vegetables : berries, cantaloupes melon, leafy green vegetables and red ( bell) peppers, salads, dried fruits, fresh nuts or seeds in the Way to eating model. The final third is a bit more complicated. Just imagine it divided into three – two equal parts that make up 80 percent of the total and a third smaller part that is only 0 percent. One large part consists of cheese, milk, yoghurt and eggs ; the second of meat, fish, poultry o vegetarian proteins. Add healthy fats by drizzling a tablespoon of flaxseed ( linseed ) or olive oil on to the food. The final 20 percent represents cream, butter, biscuits, cakes, ice cream, chocolates and other occasional treats. The fibre in the grins, fruit and vegetables helps ensure a steady supply of energy because it slows the body’s absorption of carbohydrates, a key energy source in the Tips for eating model. The colourful fruits and vegetables give you energy producing vitamins and minerals. The lean protein and healthy fats found in the flaxseed oil and fatty fish help to keep your brain active. All these foods work synergistically to keep your body at its peak power. Eating in this way means you automatically get around half your calories from complex carbohydrates, while less than a third come from fat – with the fewest of these from the least healthy saturated fat – and around 12 percent will come from protein. DAIRY 250 ml ( 8fI oz ) skimmed or soya milk, or200 g( 7oz) low – fat yoghurt, or 25 g ( 1oz) reduced – fat cheddar, or 40 g( 1 ½ oz) goat’s cheese. IF YOU SCORED MOSTLY As: it’s time to shake the salt habit. Stop adding so much salt to your cooking and food add herbs and spices instead. Wine tastes great in sauces, so does mustard.
You’re suffering from dietary stress, which your body is not coping with efficiently, and is drawing you in to a cycle of craving sugar and salt. Don’t skip meals, and try to find ways to relax. Try to prepare fresh food but it that’s not possible, remember to read labels – the higher up the label the salt is listed the more salt there is in the product. Remember : no more than 6g ( 1/8 oz) a day! IF YOU SCORED MOSTLY BS : can’t resist a sugar fix as the day goes on, sweetie ? Make sure you eat protein with every meal to ensure you give your bran what it needs to make natural mood enhancers, such as serotonin, rather than replying on sugar to give the same effect. Start eating more complex carbs, such as pasta, brown rice, oats and rye, which provide slow – release energy that the body gradually converts to sugar, thus avoiding dramatic blood – sugar surges in the Tips for eating model. IF YOU SCORED MOSTLY CS : Your fix is fat – you crave cheese and other rich foods. Everyone needs fat, but when you grave saturated fats, such as butter and cream, it means body is unable to differentiate between the bad and good fats, and you’re likely to be deficient in omega – 3 fatty acids. Eat more oily fish, such as trout, sardines or organic salmon, and replace the saturated fat in the cheese with monounsaturated fats in olives and nuts. Try sprinkling a tablespoon of linseeds on your cereal or salad every day. IF YOU SCORED MOSTLY DS : You’re addicted to starch and find carbs, such as bread and pasta, comforting. Your meals often include little or no protein, and if you feel low in the evenings and lack day light in winter, you’re probably suffering from low serotonin ( the brain’s feel good chemical ). Eat protein, such as fish, beef, chicken and eggs, with as many meals as possible and always opt for complex carbs rather than refined ones to avoid dramatic surges in the Tips for eating model. Health , beauty therapies, weight loss packages, skin care and hair loss preventive treatments – all under One roof – Shed extra flab and get the perfect fitness and start looking fantastic – why to struggle for years ? |
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