Anglu yskaitai bilietas

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BALANCED DIET

Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.
Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.
You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.
Following these three basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is low in fat and rich in complex carbohydrates, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.
You can also view healthy eating as an opportunity to expand your range of choices by trying foods that you don't normally eat—especially vegetables, grains, or fruits. A healthy diet doesn't have to mean eating foods that are bland or unappealing.
The following basic guidelines are what you need to know to construct a healthy diet.
1 Limit your total fat intake. Fat should supply less than 30% of your total daily calories. Limit your intake of fat by having a semi-vegetarian diet. Choose lean meats, light-meat poultry without the skin, fish, and low-fat dairy products. In addition, cut back on vegetable oils and butter—or foods made with these—as well as on mayonnaise, salad dressings, and fried foods.
2 Eat foods rich in complex carbohydrates. Carbohydrates should contribute at least 55% of your total daily calories. To help meet this requirement, eat plenty of fruits and vegetables and six or more servings of grains or legumes daily. This will help you obtain the 20 to 30 grams of dietary fiber you need each day, as well as provide important vitamins, minerals, and phytochemicals.
3 Avoid too much sugar. Besides contributing to tooth decay, sugar is a source of "empty" calories, and many foods that are high in sugar are also high in fat. What is more, cut back on your use of salt in cooking and on the table, also avoid salty foods.
4 Make sure to include fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods are regarded as increasingly important in helping protect against...