5 healthy eating tips – recipe and menu!

The healthy eating tips you have to follow are simple and important to help you lose weight , control  diabetes , improve your mood, reduce your risk of cancer , stroke and high blood pressure.

In addition, a food plan that also helps to have more energy, prevent various  chronic diseases in addition to keeping the body healthy.

How do I start eating healthier?

Start with a balanced diet with goals, keep unhealthy foods out of the house, and exercise daily.

Why is healthy eating important?

Eating well is essential for good health and well-being. A healthy diet helps us maintain a healthy weight and reduces our risk of type 2 diabetes , high blood pressure, high cholesterol , and the risk of developing cardiovascular disease and some cancers .

Healthy eating tips:

1. Consume dairy products:

One of the healthy eating tips that we can’t miss are foods like fat-free milk, cheese , yogurt and fortified soy drinks (soy milk), they have calcium and help build and maintain strong bones for daily activities. .

2. Eat seafood:

Seafood includes fish (such as salmon , tuna , and trout) and shellfish (such as crab, mussels, and oysters). They are rich in protein , minerals and omega-3 fatty acids. For this reason it is one of the most salable foods .

3. Reduce solid fats:

Eat less foods that contain solid fats, as these are saturated and trans fats. it can increase the levels of cholesterol (LDL) in the blood, which in turn increases the risk of heart disease .

The main of these fats are cakes , cookies and other desserts (usually made with butter, margarine or vegetable shortening); Pizza; processed and fatty meats (eg sausages, hot dogs, bacon, ribs); and ice cream .

4. Fruits:

Fruits are an excellent source of essential vitamins and minerals and are rich in fiber. In addition, they also provide a wide range of health-boosting antioxidants , including flavonoids .

Therefore, consuming fruits is one of the healthy eating tips, which can reduce a person’s risk of developing heart disease, cancer, inflammation and diabetes.

5. Consume vegetables and vegetables:

Vegetables are important sources of nutrients, including potassium , dietary fiber, folate (folic acid), vitamin A , and vitamin C. In addition, potassium-rich diets can help maintain healthy blood pressure,

Baked salmon with lemon recipe to complete the diet:

Ingredients:

– 1 kg of salmon fillet , skin removed;
– 1 tablespoon of freshly grated lemon zest;
– 1/4 teaspoon of salt;
– 1/4 teaspoon of cracked black pepper;
– 1 tablespoon of butter with olive oil and sea salt;
– 1 tablespoon of fresh lemon juice;
– Lemon slices , if desired;

Preparation mode:

1. Heat the oven to 400°F.
2. Then line the baking sheet with aluminum foil.
3. Place the salmon on the prepared baking sheet.
4. Sprinkle with lemon zest , salt and pepper.
5. Divide the butter, oil and sea salt evenly between the salmon fillets .
6. Pour the lemon juice on top.
7. Bake, uncovered, for 12-15 minutes or until salmon flakes easily with a fork.
8. Serve with lemon wedges and sprigs of fresh parsley, if desired.

Menu for healthy eating:

Day 1:

Breakfast:

• 1 serving of avocado toast ;

Morning snack:

• 1 cup of blueberries

Lunch:

• 1 serving of black bean soup with nacho.

Afternoon snack:

• 1 medium tangerine;

Dinner:

• 1 portion of grilled salmon with green pepper sauce;
• 1 cup of steamed green beans ;
• 1 medium boiled red potato;

Day 2:

Breakfast:

• 1 cup of bran cereal;
• 1 cup of skimmed milk ;
• 1/4 cup of blueberries ;

Morning snack:

• 1 medium apple

Lunch:

• 1 serving of  spinach salad with strawberries ;

Afternoon snack:

• 1 medium orange ;

Dinner:

• 1 serving of charred shrimp with pesto bowl;

Day 3:

Breakfast:

• 1 cup of low-fat Greek yogurt;
• 3/4 cup of blueberries ;
• 1 1/2 spoon of almonds ;
• Horsetail tea with hibiscus ;

Morning snack: 

• 1 cup of raspberries ;

Lunch:

• 1 serving of spinach and strawberry salad;

Afternoon snack:

• 1 medium orange ;

Dinner:

• 1 serving of sweet potato with curry and peanut soup ;
• 1 slice of toasted wholemeal bread;