How to eat healthy Nutritionists play an important role in improving health and preventing disease in individuals and communities. A nutritionist on duty to ensure Your health condition primed with a suggested pattern of eating that is healthy and nutritious. If you want to live a healthy life, You can try to apply the diet recommended by the nutritionists here.
A nutritionist is an expert that teaches and informs the public about nutrition and healthy eating. Nutritionists included in the nutrition profession (a job in the field of nutrition which is implemented based on a science). Nutritionists have the competencies acquired through education that is tiered, has a code of ethics, and are serving the community.
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There are four categories of nutrition personnel, namely D3, D4, S1 bachelor of nutrition, and nutrition education profession Registered Dietitian. All the experts or nutrition personnel must pass the education in the field of nutrition, the competency test.
To promote healthy eating, a nutritionist can not only be met, but they are also often asked for opinions in various magazines, tabloids, or your health. Here are some suggestions a nutritionist about healthy food and the best way to eat them:
Increase the intake of protein
Eating patterns recommended by nutrition experts that the first is to increase protein intake. Protein plays a role as one of the main foundations of the body to form muscle, skin, hormones, and almost all cells and tissues in the organ systems of the body. In addition, a source of high protein foods are also beneficial in losing weight. This is because high protein foods can increase the body’s metabolism so that muscle mass and fat burning increase, as well as help the body feel satiated longer. Thus, they not only lose weight but also can maintain the ideal weight.
The daily requirement of protein is about 46 grams for women and 56 grams for men. As for food sources containing protein, among others, eggs, lean meat, oatmeal, milk, broccoli, lentil beans, and some seafood like fish and shrimp.
Consumption of good fats
How to eat healthy the second feeding which is recommended by nutritionists is to eat healthy fats. There are two types of fat that are good for the body that is fats called monounsaturated fats and polyunsaturated fats such as omega-3 fatty acids. According to the study, both types of these fats can increase the levels of good cholesterol (HDL) in blood and lowers the risk of heart disease and stroke.
The daily intake of healthy fats that are recommended that between 44 – 77 grams per day. As for food sources containing good fats, among other avocados, nuts like almonds and cashew nuts, vegetable oil such as olive oil and canola oil, peanut butter, salmon, tofu, and soybeans.
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Select complex carbohydrates
In addition to protein and healthy fats, elements of nutritional advice a nutritionist You need to consume are complex carbohydrates. There are two types of carbohydrates, namely simple carbohydrates and complex carbohydrates. Of the two, which is recommended to be consumed is a complex carbohydrate. As with any protein, complex carbohydrates are a source of energy for the body. In complex carbohydrates are also contained vitamins, minerals, and fiber.
Rice, pasta, bread, peas, nuts, seeds, broccoli, carrots, apples, and bananas are examples of foods that contain complex carbohydrates that es are good for the health of the body.
Add yogurt while eating fruit
this is also important How to eat healthily, Yogurt contains animal protein, calcium, potassium, zinc, vitamins B2, B12, and magnesium. The acid is also rich in good bacteria (probiotics) that allegedly can help improve the immune system and healthy digestion.
Yog isurt allegedly able to cope with diarrhea in children, and facilitate the digestive. So the yogurt is delicious, You can serve yogurt with pieces of fresh fruit such as strawberries, pineapple, or sprinkle with flaxseed. Avoid yogurt that contains sweeteners high and pick a yogurt rich in vitamin D-his.
Don’t forget the importance of fiber
Fiber is one of the elements of the essential nutrient that is recommended by nutritionists. Fiber is very good for maintaining digestive health especially Your bowel. Some types of fiber can also support a weight loss program, lowering blood sugar, and combat constipation.
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The daily intake of fiber recommended is 25 grams for women and 38 grams for men. Some examples of foods that contain high fiber, among others, a pear, storberi, apple, banana, beet, broccoli, lentils, cereal, porridge oats, popcorn, almonds, chia seeds, and sweet potatoes.
Foods that need to be avoided
Some nutritionists advise not to too much and too often consume processed meats such as hot dogs, bacon, sausages; coffee mixed with sugar; margarine; cake or snack packaging, food cans; or cereals plus sugar. Why? Because these foods can increase the risk of cancer, cardiovascular (heart and blood vessels), diabetes, and kidney disease. A variety of fast food is also food that needs to be limited.
If You want to follow the advice of nutrition experts, it is recommended that You ask first to your doctor. Who knows You have an allergy to one or several types of food. In addition, it is advisable to always consume a balanced nutritious diet containing protein, fat, carbohydrates, vitamins, minerals, and water.
Some healthy tips from nutrition experts also can be applied in Your daily life, for example choosing a good carbohydrate intake, select foods that contain healthy fats and avoid saturated fats. Multiply the intake of fiber from vegetables, fruits (especially bright colored), or from whole wheat.
How to eat healthy, Limit drinks with sweeteners, instead, You can drink milk or fresh fruit juice. Limit your intake of foods that are salty or contain lots of salt.
If You have certain medical conditions, you should consult the doctor of nutrition to get the program steps handling the appropriate nutrition.
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