To eat the right amount of calories is the key to a healthy diet. Your activity level balances the energy you consume with the energy you use.
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If you consume more food than your body needs, you will put on weight because the energy you do not use is stored in the form of fat. If you eat and drink very little, you’ll lose weight.
You should opt for a wide range of foods to make sure that you’re having a balanced diet and your body is receiving all the nutrients according to the need of your body and the nutrition advice.
In general, it is recommended that men consume around 2,500 calories a day. And women should consume around 2,000 calories a day. So, here we are sharing some nutrition advice from the health counselor.
Best Nutrition Advice from the Health Counselor:
Nutrition plays an important role to keep you healthy and fit. Your body needs various nutrients products to get the required energy and calories. Here we giving so some nutrition advice for you from the health counselor.
1. Take meals which are higher in fiber starchy carbohydrates
Starchy carbohydrates should cover around one-third of the food you consume. They include bread, potatoes, rice, pasta, and cereals.
Choose whole-grain varieties or higher fiber, like brown rice, wholewheat pasta, or potatoes with their skins on. These food items contain more fiber than white or refined starchy carbohydrates and can help you feel full for longer.
2. Eat lots of fruit and vegetables
It’s suggested that you eat at least 5 parts of a different fruit and vegetable every day. They can be fresh or dried. Try to add a banana over your breakfast cereal, or swap your usual mid-morning meal with a piece of fresh fruit. As per nutrition advice fruits and vegetables are an important part of the food.
3. Add more fish, including a portion of oily fish
Fish is one of the best sources of protein and contains many vitamins and minerals. Aim to eat at least 2 parts of fish weekly, including at least 1 portion of oily fish. Oily fish contains a good amount of omega-3 fats, which may help prevent heart disease.
Oily fish include:
Non-oily fish include:
4. Cut down on saturated fat and sugar
Fat is not always bad, you need to add some fat in your diet, but always take care of the amount and type of fat you’re eating.
Fat is basically of 2 types saturated and unsaturated. Access consumption of saturated fat can increase the amount of cholesterol in your blood, which increases your risk of developing heart disease. you should discuss with your dietitian about your personal nutrition advice.
You can find saturated food in various foods, such as:
- Fatty cuts of meat
- Hard cheese
Regularly consumption of foods and drinks which are high in sugar can increases your risk of obesity and tooth decay.
Sugary foods and drinks are usually high in energy, and if consumed frequently can lead to weight gain. These food items can also cause tooth decay, especially if eaten between meals.
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Free sugars are found in many foods, including:
- Sugary fizzy drinks
- Sugary breakfast cereals
- Pastries and puddings
- Sweets and chocolate
- Alcoholic drinks
5. Eat less salt
If we consider nutrition advice by health counselor the consumption of excess salt can raise your blood pressure. People who are dealing with high blood pressure are more likely to develop heart disease. Even if you do not add salt to your food, you may still be eating too much.
6. Get active and be a healthy weight
Eating healthy food with regular exercise may help to reduce the risk of getting any kind of serious health problems. It’s also important for your overall wellbeing and health.
Being obese or overweight can lead to health problems, like certain cancers, type 2 diabetes, heart disease, and stroke. Being obese or overweight could also affect your health. Most adults need to lose weight by eating lesser calories.
7. Do not get thirsty
You need to drink plenty of fluids to stay hydrated. According to the nutrition advice by health counselor, one should drink at least 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.
8. Do not skip breakfast
Some people skip breakfast because they think it’ll help them lose their weight.
But a healthy breakfast that is high in fiber and low in sugar, fat, and salt can form part of a balanced diet. It helps you get the nutrients you need for good health as per the nutrient advice by health counselor.
A wholegrain lower-sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.
In the entire blog, we have discussed nutrition advice by health counselor. We should make them part of our lifestyle to stay fit and healthy. But if you are dealing with any kind of health issue then you should consult your dietitian before making any changes in your diet.
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