The principle behind weight gain and weight loss narrows down to a simple science: You gain weight when you consume more food than your body needs because the excess energy is stored as fat but lose weight when you consume too little food....Read The Full Story Here ▶
Nutrition experts typically advise men to consume approximately 2,500 calories per day but only about 2,000 calories per day for women. They say this guarantees a healthy balance between energy intake and expenditure throughout the day.
Despite these recommendations, many of us find ourselves gaining weight uncontrollably or in ways we don’t appreciate. This is because sustaining a healthy lifestyle requires more than just meeting calorie targets.
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It’s even more difficult to prioritize a healthy lifestyle in a country such as Nigeria where inflation has made it almost impossible for more than half of the county’s population to afford what they would prefer to eat.
Amid these challenges, these eight easily-adaptable suggestions can assist you in making healthier decisions and cover the fundamentals of eating well.
Make Higher-Fibre Starchy Carbs the Main Component of Your Meals
About one-third of your daily diet should consist of starchy carbohydrates. These include food like potatoes, bread, rice and pasta.
However, consider prioritizing wholegrain or higher-fibre options, such as potatoes with their skins on and whole-wheat pasta. For instance, eating potatoes with their skins provides a good amount of fibre, which is rich in vitamins A and C. Plus, they keep you feeling fuller for longer periods because they contain more fibre than refined or white starchy carbohydrates.
Despite the misconception that starchy foods are fattening, they actually contain about half the calories per gram compared to fat. Just be mindful of the fats you add when cooking or serving starchy foods. For instance, using oil on chips, butter on bread or creamy sauces on pasta can increase the calorie content significantly.
Consume More Fruits and Veggies
Experts recommend consuming five or more servings of fruits and vegetables daily. They can be juiced, dried, frozen, canned or fresh.
It’s not as hard as it sounds to get your five a day. Consider slicing a banana on top of your cereal for breakfast or replacing your typical mid-morning snack with some fresh fruit.
A portion is approximately 80g of fresh, frozen, or canned fruit and vegetables but 30g of dried fruit. It is best to enjoy dried fruit during mealtimes.
Increase Your Fish Intake, Especially A Piece of Oily Fish
Fish is high in vitamins and minerals and a good source of protein. Try to consume two servings of fish in your weekly diet, with at least one of them being an oily fish. Omega-3 fats found in oil fish, such as sardines, also play an important role in heart health and may help to ward off heart diseases.
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Reduce Sugar and Saturated Fat Intake
Men should consume no more than 30g of saturated fat per day on average. Women should consume no more than 20g of saturated fat per day on average.
Although children under the age of five should not consume a low-fat diet, children under the age of eleven should consume less saturated fat than adults. Furthermore, it is advised to consume full-fat dairy products up until the age of two years old, including cheese, fromage frais, and yoghurt.
You should include some fat in your diet, but you should be mindful of the kind and quantity that you consume. An excessive amount of saturated fat raises blood cholesterol levels, which raises the risk of heart disease.
Eat Less Salt: No More Than 6g A Day for Adults
Excessive salt consumption can lead to increased blood pressure. Heart disease and stroke are more common in people with high blood pressure.
Even if you don’t add salt directly to your food, you might still be consuming too much salt. A significant portion of the salt we consume comes from pre-packaged foods such as breads, sauces, soups and cereals.
To reduce salt intake, pay attention to food labels. A food is considered high in salt if it contains more than 1.5g per 100g serving. A teaspoonful of salt, or 6g, is the maximum recommended daily salt intake for adults and kids aged 11 and older. Younger children should consume even less.
Exercise and Maintain A Healthy Weight
Exercise on a regular basis can help lower your risk of developing serious health conditions in addition to eating a healthy diet. It’s crucial for your general health and wellbeing as well.
Obesity and excess weight have been linked to heart disease, stroke, type 2 diabetes, and several types of cancer. Your health could also be impacted by being underweight.
Most adults need to cut their calorie intake in order to lose weight. Be more active and reduce your intake of food if you’re trying to lose weight. You can stay at a healthy weight by eating a balanced, healthful diet.
Avoid Becoming Thirsty
It is recommended to consume six to eight glasses of fluids daily, in addition to what you get from your regular diet.
Choose from a variety of non-alcoholic beverages, but the healthiest options include water, low-fat milk, unsweetened tea or coffee. Avoid sugary soft drinks and carbonated beverages, as they are heavy in calories and can harm your teeth.
Be cautious with smoothies and unsweetened fruit juices, as they can also be high in free sugars. It is advised to limit intake to no more than 150ml (a small glass) of fruit juice, vegetable or smoothie juice per day. It is even more important to increase the water intake during exercise or in hot weather.
Never Omit Breakfast
Some people skip breakfast because they believe it will help them lose weight. However, a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet and can help you get the nutrients you need for good health.
A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is one example of such tasty and healthy breakfast.
