Getting the right balalnce of diet | Health and nutrition

 

 1. Go crazy nut : Add small amounts (30g) per day. You can add them to salads, yogurt, cereals, salads and toppings. Choose the salty, dry, or raw type. Nuts are a good source of monounsaturated fats and omega-3 and omega-6 polyunsaturated fats. 

2. Serve back fish : add fish  or seafood to your family diet 2-3 times a week for omega-3 fats. 

3. Use better oil : Some oils are suitable for cooking as well as others that help to add flavor to food: For egg yolks and low-fat foods (for example, washing or warming up in a skillet), choose olive oil, virgin olive oil, peanut, canola, sunflower, safflower oil, avocado or sesame oil. For high heat cooking, preferably deep fry, choose virgin olive oil, high canola oil, or high oleic peanut oil. These types of oils are stable at high temperatures. Be sure to store extra oil in direct sunlight and do not use expired oil. 

4. Use fats : that can promote better health About 50 percent of the fat in butter is saturated fat and four percent is trans fat. Replace it with nut, avocado, tahini, or margarine butter made from olive, canola, and sunflower oil. 

5. Cover junk food : with junk food Foods such as cookies, cakes, pastries, pizzas, fried foods, and foods add the most saturated fats in trans Australian food. 

6. Cut the visible fat : Cut down on fat from meat, meat, poultry and poultry. This helps reduce saturation and trans fat. 7. Avoid processed meat Replace processed meats such as salami and pork with healthy protein sources such as chickpeas, roasted or cooked meats, eggs or tuna or salmon.

 8. Eat lots of flavors : (like beans, lentils and chickpeas) Try to put the lid on at least two meals a week. Eating them instead of meat and poultry helps to reduce saturated fat in trans.

 9. Read vegetables : Check out the dough list for food products for “hydrogenated oil” or "vegetable oil with hydrogenated components". You should avoid these foods because they contain unhealthy trans fats. 

10. Cooking Good heart health Repeat your favorite process using healthy, high-fat, such as nuts, seeds, avocado, olives and their oils.