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TRIBUNBATAM.id - Have you adopted a healthy diet? Everything that we eat will affect to our health.
Good nutrition is an important part of living a healthy lifestyle.
In developed countries like America, unhealthy eating patterns have caused an obesity epidemic.
Despite having an ideal body weight, poor diet can also increase the risk of chronic diseases such as heart disease, hypertension, type 2 diabetes, osteoporosis, and certain types of cancer.
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Applying a healthy diet can help protect yourself from health problems that arise because of poor diet.
Then, how to develop a healthy diet?
Try applying of these following 6 ways:
1. Eat balanced
Nutritionist Cheryl Forberg recommends consuming foods that contain 45 percent carbohydrate, 30 percent protein, and 35 percent good fats.
Unfortunately, many people avoid fat consumption because they too fear of increasing the body weight.
In fact, consuming less fat can make you hungry.
"Fat is a flavor carrier that helps other foods feel stronger," Forberg says.
2. Avoid the processed foods
Choose whole foods such as vegetables, fruits, nuts, lean meats, low-fat milk, and whole-wheat pasta, rice, and bread.
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Processed foods contain of many poisons for our body.
Conversely, whole foods are actually rich in antioxidants and fiber.
3. Increase the consumption of green vegetables
Vegetables are rich in fiber and water, and can make a full stomach. Therefore, Forberg suggests eating more vegetables such as spinach, tomatoes, or green vegetables.
"You will be surprised by how much you can eat when you follow this plan," she said.
4. Make a food journal
Did you know, by writing down what we eat, will increase our chances of losing weight twice as effectively.
5. Set the healthy limits
Experts recommend that women consume 1,200 to 1,500 calories a day and men 1,600 to 2,400.
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"If you are very tired, eat a little more. It's about making lifestyle changes and doing something that sustainable," Forberg advises.
6. Don't leave it too hungry or full
According to Forberg, when we are too hungry, we tend to choose the wrong foods and eat too much.
Forberg also appealed not to overeat or not too full. (*)
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