Diet Food Grains Lose Weight

Healthy Food Choices you should follow

April 9, 2016

Eating healthy is something we all would like to do, although it can be hard.  In order to eat healthy, you must first make the right food choices.  Eating healthy is all about what you eat, which makes the choices very crucial to your results. Lets have a look at the following lists.

Grains

You should consume 6 ounces of grains per day. Remember that Carbohydrates are 4 calories per gram. To do this, you can eat 3 ounces of whole grain cereals, breads, Brown rice, crackers, or pasta.  You can get an ounce of grains in a single slice of bread, or 1 cut of cereal.

Brown Rice, Rich with Vitamins and Minerals and Full of Fiber.

Brown Rice, Rich with Vitamins and Minerals and Full of Fiber.

Vegetables

These should be varied, as you should eat 2 and 1/2 cups of them each day.  You should start eating more of cauliflower, cabbage, garden cress, bok choy, broccoli, brussels sprouts and similar. Select Leaf vegetables, also called potherbs, greens, vegetable greens, leafy greens, or salad greens, for instance,  Gotukola, Swiss chard, spinach,  lettuce etc. Sprout is perfect but take it cooked instead of eating raw. You should also eat more podded vegetables, like dry beans such as peas, pinto beans, and kidney beans.

Vegetables Full of Vitamins And Minerals

Vegetables Full of Vitamins And Minerals

Fruits

Fruits are very important.  You should try to eat 2 cups of them each day.  Focus on eating a variety, such as fresh, frozen, canned, or even dried fruit.  You can drink fruit juices as well, although you should use moderation when doing so.

Fresh fruits are generally high in fiber, vitamin C, and water.

Fresh fruits are generally high in fiber, vitamin C, and water.

Milk

Milk is your calcium rich friend.  For adults, 3 cups is the ideal goal.  For kids 2 – 8, 2 cups is where you want to be.  When choosing milk products or yogurt, you should go for fat-free or low-fat.  Those of you who don’t like milk or can’t have it, should go for lactose free products or other sources of calcium such as fortified foods and beverages.

1 cup of milk having almost all the vitamins, proteins, minerals.

1 cup of milk having almost all the vitamins, proteins, minerals.

Meat And Fish

You need meat and fish or egg to get proteins. Keep in mind, proteins = 4 calories per gram, but fat = 9 calories per gram. So take it under 300 calories everyday. Chicken breast is a good choice with less fat. Avoid Tuna to embrace Salmon and Mackerel . Eating 5 ounces a day is the ideal goal, as you should go lean with your protein.  When eating meat, always bake it,  grill it, or broil it, as this will prevent grease from adding to the equation.  You should vary your protein as well, with more fish, beans, peas, and nuts.

Nasi Goreng (Indonesian style fried rice) with pete or petai (green stinky beans) and goat meat. Also accompanied with fried egg, pickles with fresh slices tomato and cucumber, cabbages, fried shallots, chilli, and emping crackers. Hot Rocket restaurant, Sarinah Thamrin, Central Jakarta, Indonesia.

Nasi Goreng (Indonesian style fried rice) with pete or petai (green stinky beans) and goat meat. Also accompanied with fried egg, pickles with fresh slices tomato and cucumber, cabbages, fried shallots, chilli, and emping crackers. Hot Rocket restaurant, Sarinah Thamrin, Central Jakarta, Indonesia.

Oil

When cooking your food, you should also limit solid fats such as butter, margarine, shortening, and lard. These foods may add flavor to your dishes, although they can also help raise your cholesterol as well. Therefore, you should try to add these foods and any foods that happen to contain them. Extra virgin olive oil is the best choice. Avocado oil is best for broiling fish or chicken.

Extra Virgin Olive Oil

Extra Virgin Olive Oil

To help keep your saturated fat, trans fat, and sodium low, you can check the nutrition facts label.  This label can be found on the food package and will tell you all the information you need to know about the food item.
By picking your foods wisely and watching what you eat, you’ll help control your lifestyle.

Exercise is great as well, as it goes along perfect with a healthy eating lifestyle.  No matter what your age may be, eating healthy will help you keep your active lifestyle for years and years – even help you and your health in the long run as well.

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