Good nutrition can be described as an adequate, well-balanced diet combined with regular physical activity. But unfortunately, in a world of sedentary lifestyles and junk and processed food, many of us don’t exercise enough or eat real food that delivers the body with the good nutrition that it needs.
It’s really simple to get proper and god nutrition by eating a wide variety of real whole food. Here are 5 key points to determining a proper, well-balanced diet for an adult.
Fruits and Vegetables
It’s essential to get a variety of fruits and vegetables in your diet as possible. Aim for 5 portions or 400g of fruits and vegetables a day. The main part of a healthy diet and good nutrition is eating fruits, vegetables, lentils beans, nuts and whole grains. Bear in mind that potatoes are not categorized as fruits or vegetables. They are in fact starches and should be limited.
Watch Your Sugar Levels
Less than 10% of your total daily calories should come from simple sugars. This is similar to about 12 level teaspoons for a 2000 calorie a day diet. Simple sugars include table sugar, sugar found in fruit and sugar added to processed foods fruit juices and fruit juice concentrates. Replace your juice with raw fruit and avoid sodas.
What Is Your Fat Intake?
Most of your fats should be unsaturated fats, like those in fish, avocado, nuts, sunflower, olive and canola oils. These are much better than saturated fats, like those in fatty meat, butter, cream, lard, cheese, and palm and coconut oil. Limit you saturated fats, starch, and sugars, but generously include lean proteins, complex carbohydrates, and good fats into your diet.
How Much Salt?
You should be eating less than 1 teaspoon, or 5g, of salt per day. Iodized salt is the healthier option.
Basic Principles of Good Nutrition
Eat as much of your food as you can in their raw or original form and reduce your intake of processed foods and junk foods. These generally do not provide any nutritional value and are much higher in calories than the natural choices. Also, drink lots of water every day. The standard recommendation is to drink at least eight to ten glasses a day. Eat six smaller portioned meals during the day. Breakfast, lunch, dinner, two daytime snacks, and one pre-bed snack will help you to feel full and stay clear of overeating or binge eating.