- Satisfy physiological nutritious needs of the body
Nutritional needs vary with age, gender, health status and physical activity level. We should maintain frequently diet with quality and balance. Only by that can we ensure adequate supply of energy and nutrients needed for the development of the body as well as to maintain the healthy life, work and other activities .
2. Make sure meals are nutritious
For meals to provide enough nutrients to your body, you need to coordinate a variety of foods from the four main food groups (starch, sugar; protein; fat; vitamins, minerals and fiber). Regular dishes change will ensure balance diet and nutrients to the body. What is more, it will give you appetite.Food group includes rice, corn, potato, wheat… is the source of primary energy. Protein group includes foods of animal origin such as meat, fish, eggs, milk and plant sources like beans. In addition, the meal should have high-fat and vegetable group. Three meals everyday, do not skip breakfast and overeat at dinner.
3. Avoid salty foods
Salt is an indispensable spice but should not be abused. If possible, try to limit the use of salt, because the risk of diseases increased by blood pressure will rise. For people who do not have high blood pressure, being overweight should also eat 6 to 8 grams of salt a day. The daily diet should not use too many foods which are high in salt, such as fish sauce, canned meat and fish, bacon, dried meats, salted meat and other canned vegetable and fruit…
4. Eat less sugar
Do not abuse sugar because it alters the metabolism of food in the human body. Sugar helps the digestive food process faster and thus glucose will absorb into the blood more quickly. The pancreas have to eliminate a large amount of insulin hormone to help cells absorb and transform into energy. Since glucose is metabolized rapidly, then impacts and gives the brain signals that it is time to eat more, we will then feel hungry, will eat more and become obese, which can lead to diabetes. The maximum amount of sugar for each person a month is 500 grams.
5. Eat fat with moderation
Fat is also of great importance in energy metabolism. However, we should limit fat, otherwise we will be prone to obesity, cardiovascular disease or hypertension. Instead, we can get fat from plant like sesame, peanuts… Every month each person needs about 600g of fat.
6. Eat more vegetables and fruits
These kinds of food have more vitamins, minerals which are necessary for the body. In addition, fiber in vegetable and fruit have fast effects in sweeping excess toxic and cholesterol from the digestive tract. Eat vegetable and fruit every day at about 300 grams. Pay attention to green leafy vegetables and fruits as they contain beta carotene, substance which is capable of preventing cancer.
7. Food hygiene
Food hygiene is very important in order not to make food become the infectious source. Get in the habit of washing hands before eating, before preparing food and after defecation and urination. Eat cooked food and preserve in a clean place, closely cover to avoid dust, flies and mosquitoes. One more thing, water can be a source of infection and fast poisoning. For that reason, we should only use clean water for washing and cooking food and drinking.
8. Maintain a dynamic and healthy lifestyle
Say no to smoking as well as alcohol. What is more, we need to increase physical activity and sport, in accordance with the age and health status. Experts often recommend that people should exercise regularly on weekdays at least 30 minutes of walk. If you want to lose weight or keep fit, you need more time, 60 or 90 minutes each day.