Studies show that diets high in ultra-processed foods can contribute to obesity, type 2 diabetes, heart disease and other chronic conditions. There is no discussion about the importance of eating healthy foods. Eating the right amount of calories for your activity level is key to maintaining a healthy diet and maintaining a balance between the energy you absorb and the energy you burn. If you consume more calories than your body needs, excess energy is stored as fat, causing you to gain weight.
On the other hand, consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the intake of free sugars should be reduced to less than 10% of the total energy intake. The WHO recommends consuming less than https://kromanutricion.com/ 5% of total energy intake for additional health benefits. You can reduce your sugar intake by limiting sugary snacks, sweets, and sugar-sweetened beverages. Avoid highly processed foods such as packaged foods and minimize the intake of added sugars and saturated fats.
Conversely, you will lose weight if you consume too few foods and liquids. Eating whole fruits does not count towards our free sugar intake, because the sugars in the structure of fruit cells do not have an adverse effect on our health. In addition, whole fruits also have the advantage of providing our bodies with fiber, which we as a nation do not currently eat enough.
Try to consume at least two fish meals each week, of which there should be at least one fatty fish. Fatty fish contains high concentrations of omega-3 fats that can help reduce the risk of heart disease. You have the option of fresh, frozen or canned fish, but keep in mind that canned and smoked fish can contain a lot of salt. Restrictions are proposed for certain fish species, although most people in general should consume more fish.
In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help protect against coronary heart disease, certain cancers, and diabetes. Studies have shown that people who eat more whole grains tend to have a healthier heart. Ultra-processed foods contribute to weight gain and obesity in many people.