Lose weight without exercise By Must4care
What is Diet • In nutrition, diet is the sum of food consumed by a person or other organism. • The word diet often implies the use of specific intake of nutrition for health or weight-management reasons (with the two often being related). • Although humans are omnivores, each culture and each person holds some food preferences or some food taboos. This may be due to personal tastes or ethical reasons. • Individual dietary choices may be more or less healthy. • Complete nutrition requires ingestion and absorption of vitamins, minerals, essential amino acids from protein and essential fatty acids from fat-containing food, also food energy in the form of carbohydrate, protein, and fat. • Dietary habits and choices play a significant role in the quality of life, health and longevity.
Disorder in Diet Plan • Religious And Cultural Dietary Choices • Self Dietary Choices • Weight Management • Eating Disorders • Festivals Eating Disrupts • Alcohol • Energy Drinks
What is Healthful Eating • Whole Grains • Examples of whole grains are whole meal bread, pasta, and cereals, in which each grain includes the germ and bran. • Fruits & Vegetables • Fruits and vegetables are rich in vitamins, minerals, and fiber. Choosing a variety of colors can help maximize the intake of nutrients & drink Water 3-4 liter per a day. • Protein • Vital for repairing tissues in the body, many protein-rich foods also contain high levels of minerals like iron, magnesium, and zinc. • Dairy • A calcium-rich diet promotes healthy bones and teeth. Dairy products are good sources of calcium. Low-fat milk, yogurt, and cheese are recommended. • Fats • Unsaturated fats are present in avocado and oily fish. They help reduce the "bad" cholesterol in blood. • Sugars • fruits, or they can be added as a sweetener.
Tips For Healthful Eating • Manage Portion Size • People of different ages, genders, and activity levels need different amounts of food, • Eat Fresh And Avoid Processed • Processed foods are thought to make up 70 percent of the average American diet. • Limit Added Sugars • Naturally occurring sugars include fructose, found in fruit, and lactose, in dairy products • Replace Animal Fats In The Diet • Choose low-fat meat • cook meat and chicken without the skin • grill or boil meat instead of frying • use vegetable oil rather than animal fat • Sodium Down, Potassium Up • Potassium counteracts the harmful effects of salt. • Add Calcium And Vitamin D • soybeans • collard greens • white beans
What are Fats? • Oils • Any fat that exists in liquid form at room temperature. • Animal Fats • Butter, lard, cream, fat in (and on) meats • Vegetable Fats • Olive oil, peanut oil, flax seed oil, corn oil • Fats or Fatty Acids • Fats are commonly referred to as those that are solid at room temperature. • Lipids • All types of fats
Foods to Avoid It Is Also Important To Avoid Trans Fats Packaged Cookies, Cakes, Doughnuts, And Pastries Potato Chips And Crackers Packaged Frosting Commercially Fried Foods Bakery Goods That Contain Shortening Buttered Popcorn Reducing Saturated Fat Intake To No More Than 5 To 6 Percent Of The Total Daily Calories. • Fatty Beef • Lamb • Pork • Poultry With Skin • Lard And Shortening • Dairy Products Made From Whole Or Reduced-fat Milk
ReView • Eat Healthy Diet • Stay Away From Junk Food. • Use Vegetable Oil • Eat Fish Or Chicken Instead Of Bacon • Avoid Fried Cooking • Use Boiled Cooking • Little Bit Jogging • Always Smile
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