Healthy Living A Guideline From Dietary | Lilian Felix

Miss Lilian a nutritionist student have these to feed us from her wealth of knowledge. 

"When it comes to nutrition, the body consumes the amount of food a person consumes. The word menus implicitly means the use of English in food for specific health reasons or weight control (with others related)... Dietary choices can be healthier".

1. Eat less sugar: 

it is recommended that refined (extrinsic) sugars should provide not more than 10% of total energy intake.

 Reducing sugar consumption:

• Avoid adding sugar to drinks and choose soft drinks that have a reduce sugar content or contain sugar substitutes on the label.
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• Use reduced sugar products, such as fruit canned in fruit juice, jams, and other spreads, which are now available in many shops.
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• Gradually cut down the amount of sugar normally added to items such as custards, breakfast, cereals, cakes, and biscuits.
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• Restrict the consumption of sweets and other sugar-containing snacks, so that they become a threat rather than a habit.

2. Eat less fat: 

It is recommended that total fat intake should not be more than 35% of total energy intake, which is 75g per day for an average woman and 100g a day for an average man. Of this, no more than 11% of energy should come from saturated fats. This will help reduce the risk of developing heart disease.

Reducing fat consumption:

• Use low fat dietary products, e.g yogurts (can be used as substitute for cream in many dishes).

• Make more use of poultry and white fish, both of which contains less fat than meat.

• Avoid fried foods, grill or bake instead.

• Beware of the foods, such as sausages, cakes, biscuits, crisp, and pastries that have hidden fat content and restrict their consumption.

• Make more use of reduced fat products.

(To be continued).

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