Healthy Eating - What does a healthy meal?

Eat a balanced diet may help your heart healthy. Healthy eating is about enjoying foods from a variety of different food groups. This is the fundamental principle of good nutrition. It 's all about balance.

A sensible healthy meal should contain:

lean poultry, fish, eggs or vegetarian meat alternatives first such as legumes, beans, lentils or nuts.

Secondly, pasta, rice, couscous, potatoes or bread.

Plenty of thirdVegetables and salad.

As a general rule, aim for half the vegetable dish, or one quarter of the plate are rice, pasta, pasta, potatoes or bread and one quarter of the plate of lean meat or vegetarian alternative to meat. Have a salad. Experiment with methods of cooking lower in fat such as grilling, poaching, steaming or using the microwave.

Try to base your diet to the following guidelines for a healthy diet to improve your heartHealth.

More of this healthy diet:

First good fats: margarine spreads and vegetable oils such as canola, sunflower, soybean oil and peanut oil for spreading, baking, roasting and baking, salad dressings and mayonnaise.

Second fat dairy products: foam, milk or low fat versions of yogurt, cheese and ice cream.

Third lean meat: white or red meat trimmed of fat, chicken / turkey without skin.

Fourth Take-away: Asian Takeaway(For example, rice and vegetables), pasta with vegetables to remove sauces, sushi, salad sandwiches.

Snacks fifth: Plain, unsalted nuts, and popcorn fresh dried fruit, raw vegetables or air.

Sixth drink: water without sugar, tea, fruit juices.

Less of this healthy diet:

First the bad fat: butter and mix the milk, coconut and palm oil.

full fat dairy products, second: cream, cheese, whole milk, whole milk, whole milk ice cream.

Third fattyMeat: sausages, cured meats such as salami, meat rich in cholesterol, such as offal (eg liver, kidney, etc.).

Fat quarter Takeaway: Pizza, burgers, creamy pasta dishes, French fries and fried meat, etc.

Fifth Less healthy snacks: cookies, chocolates, cakes, biscuits, crisps, sugary foods like candy, etc.

Sixth less healthy drinks: Soft drinks, energy drinks.

A balanced diet for healthy eating:

The first plant sterols - 2 gramsper day

For people who reduce the absorption of cholesterol.

According Oily fish - twice a week

Salmon, mackerel, herring, tuna and sardines.

Third Whole grains products - at every meal

cereal-based foods such as cereals, oats, bread, pasta, pasta, rice, varieties of wheat and rice they prefer.

Fourth Legumes - an alternative to meat

Peas, beans and lentils, dried, canned or fresh.

Fifth Fruit and vegetable - very

5 allowsVegetables (every meal) and at least two servings of fruit a day, choose colorful as possible.

Sixth salt and alcohol in moderation

Alcohol: Max. 2 units per day for men, one unit per day for women salt with herbs, spices and pepper to taste food instead.