How should food consume? to healthy

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How should food consume? to healthy

in consuming food for good health In addition to consuming according to the 5 food groups, the Nutrition Bureau, Department of Health has recommendations for consumption according to the 9 nutritional principles as follows at

1. Eat all 5 food groups to control your weight.

2. Eat mainly rice. And alternate with starchy foods for some meals, such as brown rice and coarse rice.

3. Eat a lot of vegetables. and eat fruit regularly

4. Eat fish, meat, eggs and nuts regularly.

5. Drink milk as appropriate for your age.

6. Eat foods that contain fat in moderation.

7. Avoid extremely sweet, salty, and spicy foods.

8. Eat clean food. Free from contaminants

9. Stop or reduce alcoholic beverages.

A healthy diet includes:

1. Eating lots of vegetables and fruit

  • This is one of the most important diet habits. Vegetables and fruit are packed with nutrients (antioxidants, vitamins, minerals and fibre) and help you maintain a healthy weight by keeping you full longer.
  • Fill half your plate with vegetables and fruit at every meal and snack.

2. Choosing whole grain foods

  • Whole grain foods include whole grain bread and crackers, brown or wild rice, quinoa, oatmeal and hulled barley. They are prepared using the entire grain. Whole grain foods have fibre, protein and B vitamins to help you stay healthy and full longer.
  • Choose whole grain options instead of processed or refined grains like white bread and pasta.
  • Fill a quarter of your plate with whole grain foods.

3. Eating protein foods

  • Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meats including wild game, lower fat milk, lower fat yogurts, lower fat kefir and cheeses lower in fat and sodium.
  • Protein helps build and maintain bones, muscles and skin.
  • Eat protein every day.
  • Try to eat at least two servings of fish each week, and choose plant-based foods more often.