Healthy Eating For A Healthy Weight
The foods and beverages you consume are crucial to maintaining a healthy weight. This article discusses how to make healthy meal choices to help you achieve your weight goal. The information presented here is based on the general population’s suggested healthy eating guidelines:
• Consume a variety of foods.
• Consume frequent meals.
• Limit your intake of high-fat and sugary foods.
• Consume plenty of high-fiber meals.
• Consume plenty of fruits and veggies.
• Increase your level of physical exercise.
Carbohydrates
Bread, pasta, rice, potatoes, and cereals fall within this category. These are heavy in starchy carbs, low in fat, and have the potential to be an excellent source of fiber. Fiber promotes a healthy digestive tract. Carbohydrates assist to fill you up, which helps to prevent snacking.
Aim for five to eight servings each day. Choose fewer servings if you are attempting to reduce weight but are not extremely active.
What exactly is a portion?
• Three tablespoons of morning cereal / dry porridge oats.
• One slice of bread or toast, half a roll, and half pita bread.
• Two tiny egg-sized boiled potatoes and half a larger roasted potato.
• 65 g / two to three oz / one-third cup cooked rice, 65 g / two to three oz/ two-thirds mug cooked pasta, or 120 g / five to six oz / one-mug cooked noodles.
Meat, Fish, and Alternative Options
These are high in protein as well as important vitamins and minerals. Aim for 2 to 3 servings each day.
What exactly is a serving?
• 120 g (four ounces) oily fish or 150 g (five ounces) white fish or canned fish.
• 60-90g (two to three ounces) cooked lean beef, pig, lamb, mince, poultry, and two thin slices of lean cold meat.
• There are two eggs.
• Four tablespoons of beans, cooked pulses, and lentils.
• Two teaspoons of nuts.
• 2 grilled sausages (reduced fat).
Vegetables and Fruits
What exactly is a portion?
• 1 apple, 1 banana, 1 melon slice, 2 plums, 2 kiwis, or 2 satsumas.
• 2 heaping tablespoons of fruit (cooked or canned in natural juice).
• A small glass of unsweetened fruit juice (150 mL).
• One spoonful of dried fruit.
• Three heaped tablespoons of veggies or a dessert dish of salad.
Foods High in Fat and Sugar
What exactly is a serving?
• 5 g (one teaspoon) polyunsaturated or monounsaturated margarine or 10 g low-fat spread.
• 5 g (one teaspoon) full-fat mayonnaise or oil or 10 g (2 teaspoons) reduced-fat mayonnaise/salad cream
• Choose between two plain biscuits and one chocolate-covered biscuit.
• A little chocolate bar or a 25-gram bag of crackers.
• 1 teaspoon jam, honey, or marmalade.
Dairy and Milk
A good source of calcium and protein. Aim for two to 3 servings each day, and choose low-fat options.
What exactly is a portion?
• 200 milliliters (a third of a pint) of semi-skimmed / skimmed milk.
• A small container of low-fat yogurt or fromage frais.
• 30 g (one ounce) firm cheese (such as Edam, Gouda, or low-fat cheddar).
• Cottage cheese, 120 g (four ounces).
• 60 grams (two ounces) of low-fat soft cheese.
Lower-fat dairy products provide the same amount of calcium as full-fat dairy products.
Physical Exercises
Moderate exercise has been demonstrated to:
• Promote weight reduction and fitness.
• Lower cholesterol.
• Lower blood pressure.
• Enhance lung function.
• Increase mental well-being.
• Improve sleep.
• Battle stress and aid relaxation.
• Improve focus.
• Raise energy levels.
Aim for 30 minutes of moderate-intensity exercise 5 days each week. This is the point at which you’re working hard enough to elevate your heart rate and break a sweat. Some examples would be brisk walking, climbing stairs, doing vigorous chores, gardening, swimming, or dancing.
Making Small Changes That Count
Try to achieve this gradually, beginning with the simplest modifications. Change only 1 or 2 things at a time.
• Eat at regular intervals.
• Make use of semi-skimmed or skimmed milk.
• Use reduced-fat spread sparingly.
• Eat fried meals no more than twice every week.
• Cook using minimal amounts of poly/monounsaturated oil.
• Consume peas, beans, and lentils three times each week.
• Include two servings of vegetables or salad with your main course.
• Consume lean meat in modest amounts (three to four ounces or 90-120 grams).
• Always trim fat from meat and remove the skin from birds.
• Consume a range of fresh fruits on a daily basis.
• Eat fish three times every week, one of which should be oily.
• Never season food with salt.
• Choose wholemeal bread over white bread.
References
Healthy diet (no date) World Health Organization. World Health Organization. Available at: https://www.who.int/news-room/fact-sheets/detail/healthy-diet (Accessed: January 20, 2023).
Healthy eating for a healthy weight – NHS Ayrshire & Arran (no date). Available at: https://www.nhsaaa.net/media/9928/nd14-015-gd-healthy-eating-for-a-healthy-weight.pdf (Accessed: January 20, 2023).
Managing your weight with Healthy Eating: Medlineplus medical encyclopedia (no date) MedlinePlus. U.S. National Library of Medicine. Available at: https://medlineplus.gov/ency/patientinstructions/000330.html (Accessed: January 20, 2023).
About The Contributor
CiCi Nguyen is a digital marketer and SEO specialist for B2B SaaS businesses and the healthcare industry, assisting firms in increasing their exposure, search ranks, and organic traffic.