Most dietary guidelines recommend that at least 55% of daily caloric intake should be carbohydrates. This means that at least half of the recorded daily diet from carbohydrate foods such as cereals, pulses, beans, fruits, vegetables or sugar should come from. In addition, a selection of wholemeal bread, pasta and other cereal products helpful to the proportion of dietary fiber in the diet to increase.

Although the body all carbohydrates, no matter what food source they originate in the same manner, carbohydrates are often “complex” and “simple” groups. Complex carbohydrates, like all carbohydrates of plant origin are known as starches and fiber means. They can be found for example in cereal grains, vegetables, bread, seeds, legumes or beans and consist of long chains of simple carbohydrates.

Simple carbohydrates (sometimes they are also described as a simple sugar) found in sugar, fruits, sweets, jams, soft drinks, fruit juices, honey, jellies and syrups. Both types of complex and simple carbohydrates, have the same energy content (4 cal / g), and both can contribute to the formation of dental caries contribute, especially if oral hygiene is inadequate.

Drink lots of fluids!

Adults need at least 1.5 liters per day of liquid to drink and possibly more if it is hot or you physically active. Easy drinking water is a good source of liquid but variety can be enjoyable and healthy. The choices are beverages such as juices, soft drinks, tea, coffee and milk.

Fat in moderation

Fat in food is a nutrient that is essential for health. Fats supply energy and ready to allow the body, the fat-soluble vitamins A, D, E and K to absorb, transport and store. Fatty food, the essential “essential fatty acids” that are not the body itself can produce. An example: Oil-rich fish and Fischölsupplemente are rich in unsaturated omega-3-fatty acids (n-3-PUFAs), Alphalinolensäure (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). This, together with the unsaturated omega-6-fatty acids (n-6-PUFAs) such as linoleic acid (LA) and arachidonic acid (AA), must comply with dietary exposure.
In any event, too much fat – especially such, which contains saturated fat – to counter-productive effects on health. The negative health effects are overweight, excessive cholesterol levels, increased risk for cardiovascular disease and certain cancers.
A limitation of fat intake, particularly saturated fats which is the best recommendation for a healthy diet – but should not be fat from the diet completely omitted. Most dietary recommendations as a guideline for fat intake less than 30% of daily calories, with less than 10% of saturated fats should come from.

Balance of salt consumption

Salt (NaCl) is made up of molecules of sodium and chlorine. Sodium comes as a nutrient, in a natural way in many foods. Sodium Chloride is important because the fluid balance of the body to maintain and regulate the blood pressure.
The body of most people retires any excess sodium chloride directly again, but it can be for some people to an increase in blood lead. A reduction in the amount of dietary salt may salzempfindlichen people to reduce risk of hypertension. The relationship between salt intake and blood pressure are still not clear why their person should consult a doctor.

Now start and changes step by step

Changes leads best by gradually, by starting first, and finally several servings of fruit or vegetables a day to eat, the size of food portions to reduce or to make more movement by stairs rising, instead of the elevator ride. Thus, changes easier and permanently retained.

Why is physical activity so important?

The recommendation, more physical activity to develop, is very general with the recommendation for a healthy lifestyle, as these both the energy balance as well as the risk of lifestyle-related diseases affect. In recent years, various position papers the importance of moderate physical activity to maintain health stresses. These reports indicate that physical activity of at least 30 minutes a day the risk to become overweight, cardiovascular disease, diabetes, hypertension, or colon cancer to receive – all factors that contribute to morbidity and mortality in Europe – to reduce can.
In addition, both for children as for adults: Physical activity leads to improvements in the agility, stamina, agility, coordination of assets, and strengthens bones and muscles, reduces body fat, blood lipids, blood pressure and reduces the risk in women for hip fractures. Through physical activity, you would feel better physically and promotes a positive mental perspective.
Increasing physical activity is necessary in every age group and the recommendations is that the adults most days of the week, but better every day, at least 30 minutes to move.

Which groups are responsible for promoting a healthy lifestyle is responsible?

The responsibility to promote healthy eating habits and to improve levels of physical activity, the active participation of many groups include – government, health professionals, food industry, media and consumers are the most important. There is a shared responsibility for a healthy diet, low fat, lots of complex carbohydrates and large amounts of fresh fruit and vegetables, and hand in hand with a regular physical activity is.

Every dieter should exercise. Actually, every person should exercise for health and wellbeing. Research has shown if you want to lose weight, you need to exercise for forty-five minutes each day. The key to maintaining exercise is finding a type of exercise that you enjoy. Many overweight people have simply not found the exercise that they like. You need to find something that is fun and you want to go back and do it every day. Here are some great choices for best types of exercise for dieters.

Walking is one of the gentlest types of exercise you can do and it is actually one of the most effective. Many dieters have lost pound after pound by simply adding a nice long walk to their day. It’s easy to see why a dieter would want to add a walk to their weight loss regime. Walking is a great way to get out there and be part of your community, you can walk with a buddy and you don’t need much equipment to do it. It is easy to start walking no matter what type of shape you are in.

Swimming is another top choice for dieters. Swimming works just about every muscle group in your body. You’ll get a great workout by choosing swimming as your workout of choice. The only challenge with swimming is that it doesn’t do strength training – you’ll need to add a weight routine to your swimming for best results. But swimming is a terrific choice for a dieter.

Yoga is an ideal option for many dieters. Some believe yoga is just a relaxing and gentle exercise, so they can’t imagine it would do very much for you. Not so! Yoga works with your own skill. So as you progress: your development progresses. The intensity of the yoga exercises deepens the better you get. Yoga gives you great flexibility and is excellent for back problems, insomnia and stress reduction. Even adding one yoga class weekly to your exercise routine will have you seeing the results from yoga.

Dance is a fun form of exercise that some dieters just don’t think of. You might be surprised to learn of one overweight teen who lost quite a bit of weight using the video game DanceDanceRevolution? Dancing is an excellent way to burn calories, get in shape and have fun at the same time. You don’t need a partner for every form of dance. But dance is also a great way to meet new people as you lose weight.

Bicycling is a terrific choice for dieters as you can do this both indoors and outdoors. Indoors this would be called taking a spinning class and can often be quite an intense workout. But you’ll be sure to burn the calories doing it! Outdoors this can be enjoyable and you’ll learn lots about your community as a bicyclist. It is very eco-friendly and you can do your errands on your bike. Or you can even enter a charity event to raise money for a cause you believe in.