Rather than falling into the trap of yo-yo dieting, a balanced diet is a better way to maintain a healthy weight and ensure your body gets all the vitamins, minerals and other nutrients it requires. Not only does this mean you can lose weight and have a healthier lifestyle but you can also have a positive impact on your skin. This is particaulrly important if you are looking to prolong you youthful look and have used a Gloucester Botox compnay such as http://doctorkate.co.uk/gloucestershire-botox-treatments/ to help with this. You will want to help this new youthful appearance last for as long as possible.
Choosing the healthier options does not mean you have to go without all of your favourite foods. It simply means cutting down on sugary or high-fat foods. Other changes might include:
– Eating seven portions of fruit and vegetables every day.
– Staying hydrated by drinking 6-8 glasses of water daily.
– Including fish in your diet at least twice a week.
– Reducing your intake of salt.
– Never skipping breakfast.
– Eating plenty of starch for energy (potatoes, rice and grains, pasta, cereals and bread), as well as iron, calcium, B vitamins and fibre. Choose wholegrain versions where possible.
– Taking iron supplements, to combat tiredness.
– Aiming for a weekly total of 150 minutes of moderate to intense exercise.
It can be easy to overload your plate. When dishing up meals, consider reducing portion sizes. Check out the recommended portion sizes below:
– Carbohydrates – a fist-sized portion of potato, cereal, pasta or rice.
Butters and spreads – a thumb-tip segment.
Protein – a palm-sized amount of meat or fish.
Vegetables – this should be the largest portion.
Recommended daily allowances include:
Energy – Men: 2500 Kcal; Women: 2000 Kcal
Total Fat – Men: 95g; Women: 70g
Saturates – Men: 30g; Women: 20g
Good and Bad Fats
Not all fats are bad. Unsaturated fats are generally considered good. They provide us with essential fatty acids and omega-3 and may help reduce cholesterol. We need this fat in order to properly absorb some vitamins and to provide us with energy. Examples of unsaturated fats include avocado, oily fish and nuts and seeds.
Conversely, saturated fat (such as butter and lard, hard cheese, cream, meat pies, sausages, cakes, biscuits and pastries) is bad. Experts recommend we eat no more than 11% of our daily intake.
Similarly, sugar can be good or bad. Natural sugars, found in fruit and honey, can be beneficial in small amounts, while artificial sugars, added to many processed foods, are considered unhealthy and should be avoided as much as possible.