Healthy eating tip 8: Put protein in perspective
Protein gives us the energy to get going and keep going. While too much protein can be harmful to people who suffer from kidney disease, the latest research suggests that most of us need more high-quality protein, especially as we age.
The amount of protein you need?
And protein needs depend on weight instead of calories. Adults should eat at least 0.8g of high-quality protein per kilogram (2.2lb) of body weight per day.
It should aim seniors from 1 to 1.5 grams of lean protein per kilogram of weight. This translates into 68 to 102g of protein daily for a person weighing 150 lbs.
Divide your protein intake evenly between meals.
Lactating women need about 20 grams more high-quality protein per day than it was before pregnancy to support milk production.
How to add high-quality protein to your diet
Eat a lot of fish, chicken, or vegetable protein such as beans, nuts, and soybeans.
Replacing carbohydrates manufacturer of pastries and cakes, pizza, cakes and chips with fish, beans, nuts, seeds, peas, tofu, chicken, dairy products, soy products.
Snack on nuts and seeds instead of chips, candy baked replaced with Greek yogurt or swap out slices of pizza to the issuance of grilled chicken and a side of beans.
Healthy eating tip 9: Enjoy healthy fats
Despite what you've been told, not all fats are unhealthy. While the "bad" fats can increase the risk of certain diseases, fat "good" necessary for the physical and emotional health. Some foods rich in omega-3 fatty acids, for example, can reduce the risk of cardiovascular disease, improve your mood and help prevent dementia.
Good fats
Monounsaturated fats from avocados, nuts (such as almonds, hazelnuts, pecans), seeds (such as pumpkin and sesame).
Unsaturated fats, including omega-3S, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some fish oil supplements cold water. It includes good plant sources of unsaturated fat flax seeds and walnuts.
Bad fats
Trans fats, found in processed foods, margarine, and margarine, biscuits, pastries, cakes, snacks, fried foods, baked goods, or anything with "partially hydrogenated" oil in the ingredients, even if it claims to be cross-fat-free.
Debate on saturated fat
Saturated fats are found mainly in tropical oils, dairy products, such as red meat and animal products, while poultry and fish also contain some saturated fat. Latest News in studies with the World Food old and new to back them up studies indicate that not all saturated fat is the dietary demon, either. While maintaining many of the prominent health organizations that eating saturated fat from any source increases the risk of heart disease and stroke, and other nutrition experts take a different view. The new argument is that saturated fats contribute to weight control and overall health.
Of course, not all saturated fat is the same. Saturated fat in whole milk, coconut oil, or salmon differs from saturated fat unhealthy in pizza, french fries, and processed meat products (such as ham, sausage, hot dogs, salami, and other cold cuts) that were linked to coronary artery disease and cancer.
For more information, see Choosing healthy fats.
Healthy eating tip 10: Watch your salt intake
Sodium is another element that is often added to food to improve the taste, despite the fact that your body needs less than one gram of sodium per day (about half a teaspoon of table salt). Can eating too much salt causes high blood pressure and lead to increased risk of stroke, heart disease, kidney disease, memory loss, inability to have an erection. It may also worsen the symptoms of bipolar disorder.
Use herbs and spices such as garlic, curry powder, cayenne or black pepper to enhance the flavor of food instead of salt.
Be careful when eating. It is loaded most of the restaurants and fast-food meals with sodium. Provide some options less of sodium, or you can ask for your meal to be without salt.
Buy unsalted nuts and add a little of your salt so accustomed to your taste buds to eat them free of salt.
Protein gives us the energy to get going and keep going. While too much protein can be harmful to people who suffer from kidney disease, the latest research suggests that most of us need more high-quality protein, especially as we age.
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| Healthy eating tip 8: Put protein in perspective |
The amount of protein you need?
And protein needs depend on weight instead of calories. Adults should eat at least 0.8g of high-quality protein per kilogram (2.2lb) of body weight per day.
It should aim seniors from 1 to 1.5 grams of lean protein per kilogram of weight. This translates into 68 to 102g of protein daily for a person weighing 150 lbs.
Divide your protein intake evenly between meals.
Lactating women need about 20 grams more high-quality protein per day than it was before pregnancy to support milk production.
How to add high-quality protein to your diet
Eat a lot of fish, chicken, or vegetable protein such as beans, nuts, and soybeans.
Replacing carbohydrates manufacturer of pastries and cakes, pizza, cakes and chips with fish, beans, nuts, seeds, peas, tofu, chicken, dairy products, soy products.
Snack on nuts and seeds instead of chips, candy baked replaced with Greek yogurt or swap out slices of pizza to the issuance of grilled chicken and a side of beans.
Healthy eating tip 9: Enjoy healthy fats
Despite what you've been told, not all fats are unhealthy. While the "bad" fats can increase the risk of certain diseases, fat "good" necessary for the physical and emotional health. Some foods rich in omega-3 fatty acids, for example, can reduce the risk of cardiovascular disease, improve your mood and help prevent dementia.
Good fats
Monounsaturated fats from avocados, nuts (such as almonds, hazelnuts, pecans), seeds (such as pumpkin and sesame).
Unsaturated fats, including omega-3S, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some fish oil supplements cold water. It includes good plant sources of unsaturated fat flax seeds and walnuts.
Bad fats
Trans fats, found in processed foods, margarine, and margarine, biscuits, pastries, cakes, snacks, fried foods, baked goods, or anything with "partially hydrogenated" oil in the ingredients, even if it claims to be cross-fat-free.
Debate on saturated fat
Saturated fats are found mainly in tropical oils, dairy products, such as red meat and animal products, while poultry and fish also contain some saturated fat. Latest News in studies with the World Food old and new to back them up studies indicate that not all saturated fat is the dietary demon, either. While maintaining many of the prominent health organizations that eating saturated fat from any source increases the risk of heart disease and stroke, and other nutrition experts take a different view. The new argument is that saturated fats contribute to weight control and overall health.
Of course, not all saturated fat is the same. Saturated fat in whole milk, coconut oil, or salmon differs from saturated fat unhealthy in pizza, french fries, and processed meat products (such as ham, sausage, hot dogs, salami, and other cold cuts) that were linked to coronary artery disease and cancer.
For more information, see Choosing healthy fats.
Healthy eating tip 10: Watch your salt intake
Sodium is another element that is often added to food to improve the taste, despite the fact that your body needs less than one gram of sodium per day (about half a teaspoon of table salt). Can eating too much salt causes high blood pressure and lead to increased risk of stroke, heart disease, kidney disease, memory loss, inability to have an erection. It may also worsen the symptoms of bipolar disorder.
Use herbs and spices such as garlic, curry powder, cayenne or black pepper to enhance the flavor of food instead of salt.
Be careful when eating. It is loaded most of the restaurants and fast-food meals with sodium. Provide some options less of sodium, or you can ask for your meal to be without salt.
Buy unsalted nuts and add a little of your salt so accustomed to your taste buds to eat them free of salt.
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