HEALTHY DIETS TIPS

REDUCE THE INTAKE OF FAT YOU EAT FROM MEATS OR OTHER SOURCES

Meat is mainly composed of water, protein, and fat, and is usually eaten together with other food. It is edible raw, but is normally eaten after it has been cooked and seasoned or processed in a variety of ways. Unprocessed meat will spoil or rot within hours or days because of infection with and decomposition by bacteria and fungi the fat from the meat is saturated and excess of it is not good the body.

WHAT ARE SATURATED FATS?

From a chemical standpoint, saturated fats are simply fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules. Saturated fats are typically solid at room temperature.

EFFECT OF SATURATED FAT

Saturated fats, especially from red meat and processed meat, boost LDL (“bad”) cholesterol. To limit your intake, choose lean meats, skinless poultry and nonfat or low-fat dairy products. It is also a good idea to replace saturated fats with “good” fats, found in nuts, fish and vegetable oils, not with refined carbohydrates such as white bread and snack foods.

HEALTHY DIETS FOR MEN

Base your meals on starchy foods

Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties (or eat potatoes with their skins on) when you can, they contain more fiber, and can help you feel full.

Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat. 

Eat more fish 

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.

Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. If you regularly eat a lot of fish, try to choose as wide a variety as possible.