Eat healthy for life

Determine how many calories your body needs to function each day

Tristor dietètica

This number can vary wildly, depending upon your metabolism and how physically active you are. If you're the kind of person who puts on 10 pounds just smelling a slice of pizza, then your daily caloric intake should stay around 2000 calories for men. Body mass also plays a part in this: more calories are suitable for naturally bigger people, and fewer calories for smaller people. If you're the kind of person who can eat anything he wants without putting on a pound, or you're physically active, you may want to increase your daily caloric intake to 3000-4000 calories. Also consider that the more muscle mass you have, the more calories you need to function. The bad fats are saturated and trans fat, which you do not need any of in moderation. Someone on a 2000 calorie diet should consume less than 20 grams of saturated fat a day, and trans fat can and should be avoided all together. The good fats are plain fat, which you should eat about 30% of your calories in, and poly- and monounsaturated fats.

Don't fear fatty foods
You need to consume fat from foods for your body to function correctly. However, it's important to choose the right kinds of fat: most animal fats and some vegetable oils are high in calories and are high in the kind of fats that raise your LDL cholesterol levels; the bad cholesterol. Contrary to popular belief, eating cholesterol doesn't necessarily raise the amount of cholesterol in your body. If you give your body the right tools, it will flush excess cholesterol from your body. Those tools are monounsaturated fatty acids, which you should try to consume regularly. These are the good fats, and they help lower the bad cholesterol in your body by raising the good cholesterol. Foods that are high in monounsaturated fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding these 'good' fats to your weekly diet can lower your cholesterol and reduce your risk of heart disease. Consider sautéing vegetables in small amounts of olive oil, and grabbing a hand full of mixed nuts for a snack instead of a candy bar. There are also various supplements that contain these good fats that you can take daily.

Carbohydrates are important

You need to eat foods high in carbs since they are your body's main source of energy. The trick is to choose the right carbs. Simple carbs like sugar and processed flour are quickly absorbed by the body's digestive system. This causes a kind of carb overload, and your body releases huge amounts of insulin to combat the overload. Not only is the excess insulin bad on your heart, but it encourages weight gain. Insulin is the main hormone in your body responsible for fat storage. Eat plenty of carbs, but eat carbs that are slowly digested by the body like whole grain flour, hearty vegetables, oats, and unprocessed grains like brown rice. These kinds of food not only contain complex carbs that are slowly digested by the body, but are usually higher in vitamins and other nutrients that are beneficial to the body and they are higher in fiber which keeps your digestive system running smoothly.

Eat larger meals early in the day

Your metabolism slows down towards the end of the evening and is less efficient at digesting foods. That means more of the energy stored in the food will be stored as fat and your body won't absorb as many nutrients from the meal. Many families tend to have their big meal at dinner time. The problem with this is your day is basically over, and your body's need for energy isn't as great as it is early in the day. This large meal, late in the day, can also make you feel tired, and who wants to feel too tired to have fun now that the workday is over? Try eating a medium-sized meal for breakfast, a large meal for lunch, and a small meal for dinner. Better yet, try eating 4-6 small meals over the course of your day. That keeps your body fueled for the whole day without dumping a large amount of food into your stomach, which your body might have a hard time digesting.

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  • Jane says
    there are so many health advice out there now adays, i wish we had the knowledge about healthy eating when we were growing up, then we coulda helped our dad, lose weight and eat healthy, but instead he passed away from obesity
  • New Member says
    More people need to see this but even then people say they are time poor & skimp on the stuff that is important ie healthy food & exercise-it would be great if life was simpler like it was when I was growing up some 30 years ago.
  • akong says
    always believed in eat anything in moderation!
  • Rowan says
    It simple, just eat right and stay active.
  • Hutster7 says
    Im a believer in eating 6 small meals..Mixed with activity 2-3 times a week. You should be able to eat what you want but definitely in moderation..
    Life is for living..not living by strict rules or menu's..
    All comes down to common sense.
  • Pomkey says
    Recent studies on twins have shown that genetic makeup forms a large part of what you weigh and how you look. Absolutely eat properly but be realistic about what you can be.

    At the most simple level: eat more kCals than you need and you will store them.
  • NUTS ARE THE WAY TO GO... i eat them every day especially walnuts lol with heaps of omega 3 good fatty acids i didnt know this but thanks to Dr Oz show hehe its da best
  • Renee says
    I don't like the way that foods are advertised as being "MSG free" or "contains Omega 3". To the normal everday person these abbreviations don't mean much without explaination. It's hard to know what you're really eating these days.

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