Morning habits that changed my life

      

         following a healthy diet, have many benefits on your health, it prevents malnutrition and many different diseases.

       Nowadays, the definition of a healthy diet depends on the person's perspective.

    Some people, consume diets that are, salt-free and sugar-free, they don’t include fruits because they consider them full of sugar.

   Others consume a diet, carbs or fat-free, no bread, no riz, no cheese, no pasta... because they consider carbs and fats the first cause of gaining weight.

      What we don’t know is a balanced and healthy diet will vary depending on individual characteristics (age, gender, lifestyles, the degree of moving their bodies...), cultural context, locally available foods, and dietary customs. However, the basic principles of what constitutes a healthy diet remain the same.

 

    When having a healthy diet, you are provided with the right amount of energy from foods and drinks to maintain your energy balance ( calories intake= calories consumed).

   These calories, are essential so we can carry out everyday tasks such, walking, cleaning the house, exercising...) and  body functions (breathing, pumping blood...).

    However, consuming more calories than we need over a period of time will cause weight gain. Because, any extra calorie we consume and we don’t use, will automatically turn to fat.

That is why, you hear a lot of people saying they are eating healthy but they are gaining weight.

 

So, according to " the world health organization ", For adults

A healthy diet, generally, includes the following:

• Fruit, vegetables, legumes (e.g. lentils and beans), whole grains and nuts (e.g. unprocessed maize, millet, oats, wheat and brown rice).

 

• At least 400 g (i.e. five portions) of fruit (apple, bananas, strawberries, grapes, melon....) and vegetables per day (2) (potatoes, sweet potatoes, pumpkins, and other starchy roots.)

 

 

• Less than 10% of total energy intake from free sugars, which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day (free sugars are sugars that are added to foods, or drinks by manufacturer, cook, or consumer, as well as sugars, naturally present in honey, syrup, fruits juices...)

 

• Less than 30% of total energy intake from fats. It is better to consume Unsaturated( fish, avocado, nuts, olive oils, soybean...) 

• 
  than saturated fats (meat, butter, palm, cheese, coconut oil...), and trans-fats that exist in meat, dairy foods from ruminant animals (sheep, cows, goats...)

• A lot of studies have shown that it is preferable to reduce the intake of saturated fats to less than 10% of total energy intake and trans-fats to less than 1% of total energy intake.

• To be more precise, industrially-produced trans-fats are not part of a healthy diet and should be avoided.

 

• Less than 5g of sodium (salt) which is equivalent to about one teaspoon per day.

 

 

so, whether you want to gain weight, maintain it or even lose weight, your diet must include these elements:

                      *plenty of vegetables and fruit:

            They are important sources of vitamins, minerals, dietary fiber, plant protein, and antioxidants. And helps lower risk of obesity, heart disease, diabetes, stroke, and certain types of cancer.

          *less fat:

. Eating too much, particularly the wrong kinds of fat, can increase the risk of heart disease and stroke.

                 *Limit intake of sugars

            *Reduced salt intake

Generally: