Contest Alert | Healthy Recipe Challenge : week 2| 10 Steem Prize Pool | My nutrition tips

In this post, I will list some tips for healthy eating, which can be extremely useful if you want to eat healthy and maintain an optimal weight. But what does healthy eating actually mean?

Healthy eating means consuming the right foods in the right amounts, according to our lifestyle and level of physical activity. The recommended daily intake of kilocalories for the average woman is 2,000, and for the average man – 2,500.
Healthy eating means consuming a well-balanced and varied menu rich in fiber, healthy fats, complete proteins, vitamins, minerals, antioxidants and water. A healthy menu is low in saturated fat, trans fat, simple carbohydrates, added sugar and salt.

For best health results, base your weekly menu on whole grains, legumes, fruits, vegetables, nuts and seeds. Reduce the intake of beef, pork, poultry, milk and milk products, eggs. Avoid the consumption of fried foods, processed meats, sugar and confectionery, salty products, refined pasta and carbonated drinks.

If you want to eat healthy, base your weekly menu on foods rich in complex carbohydrates, fiber, protein, healthy fats, vitamins, minerals and antioxidants and avoid consuming saturated fat, added sugar and salt. Maintain a healthy weight and exercise at least 30 minutes a day or 150 minutes a week.

For a healthy diet, base your menu on complex carbohydrates.
Complex carbohydrates should make up about a third of your daily food intake. Complex carbohydrates are broken down and assimilated more slowly in the body, making them a stable source of energy. Good examples of foods rich in complex carbohydrates are bread, potatoes, rice, pasta and oatmeal.
For the best health results, choose whole-grain options such as brown rice, whole-wheat bread and brown pasta, as they are especially rich in fiber, vitamins, minerals and antioxidants. Aim to add at least 1 such food to each meal.

It is recommended to consume at least 5 different fruits and vegetables per day (3 vegetables and 2 fruits). This can be achieved extremely easily. Just add a banana or a handful of blueberries to your oatmeal or replace your mid-afternoon snack with an apple. Make fresh vegetable salad an integral part of lunch and dinner. Tomatoes, cucumbers, lettuce, broccoli, cauliflower, carrots - the choice is huge. You just need to add a pinch of imagination.
Note that even freshly squeezed fruit and vegetable juices only count towards one fruit/vegetable towards the daily recommended amount, regardless of the number of juices consumed.

Fish is particularly rich in complete proteins, vitamins, minerals and omega-3 fatty acids. Aim for 2 servings a week, with at least one of those servings coming from oily fish. You can choose between fresh, canned or frozen. Be aware that canned fish can contain large amounts of salt. Carefully read the nutrition labels on the back of the products - more than 1.5 grams of salt per 100 grams of product indicates a high salt content.

High salt intake leads to an increase in blood pressure (hypertension). High blood pressure, in turn, can increase the risk of heart attack and stroke. It is recommended that the daily intake of salt does not exceed 6 grams. Keep in mind that even if you avoid table salt, your diet may still contain excessive amounts of salt. The reason for this is the fact that about three-quarters of the salt we take is already in food, such as bread, various canned soups and sauces. When shopping, read nutrition labels carefully and avoid buying foods with more than 1.5 grams of salt per 100 grams of product.

To stay well hydrated throughout the day, we need to drink at least 8 glasses of water. This is about 1.5 - 2 liters of water per day. The fluids we get from food and juices don't count. Focus on water and fruit juices and avoid sodas, which are high in sugar and empty calories.
Note that even freshly squeezed juices can be high in sugar, so consume them in moderation. It is recommended that the daily intake of fruit juices does not exceed 150-200 milliliters or one glass.
Of course, on hot summer days, water intake should be higher.

We all need a certain amount of fat in our diet. It is important, however, to pay attention to the type of fat we consume. The two main types of fat are saturated and unsaturated fats. Unsaturated fats are further divided into monounsaturated and polyunsaturated fats.
The type of fat to be careful with is saturated fat. Excessive consumption of saturated fat leads to an increase in bad cholesterol, which is a prerequisite for the development of cardiovascular diseases.
Women should consume no more than 20 grams of saturated fat per day, and men no more than 30 grams.
Foods that contain large amounts of saturated fat are fried foods, cheese, butter, sausages and most deli meats, cakes, biscuits and most confectionery and sugar products.

Practicing healthy eating doesn't mean we have to drastically change our eating habits or never touch unhealthy foods again. Eating healthy, rather, means emphasizing some foods and cutting back on others.
For a healthy diet, focus on legumes, whole grains, fruits, vegetables, nuts, seeds, water and spices, Reduce intake of meat, milk and dairy products, eggs, fried foods, processed meat products, white pasta, sugary products, salty products and carbonated drinks.

Link of the contest: https://steemit.com/hive-168205/@suboohi/contest-alert-or-healthy-recipe-challenge-week-2-or-10-steem-prize-pool
Organized by @suboohi

I want to invite my friends @bloomaria @mrnazrul @bonp @blue0 to comment on the topic :)