If you eat more food than your body needs for energy, you will gain weight, because the extra energy you have received will be stored as fat in your body. If you eat less food than your body needs, you will lose weight.
You should eat a wide variety of foods to ensure that you have a balanced diet and that your body is getting all the nutrients it needs. Recommended:
(The amount of calories allowed in men) men about 2500 calories per day (equivalent to 10500 kilojoules)
(The amount of calories allowed in women) Women should receive about 2000 calories per day (equivalent to 8400 kilojoules).
Today, most adults in different countries receive more calories than they need, and they should reduce this amount.
Make your meals based on starchy carbohydrates with high fiber.
Starchy carbohydrates should make up more than a third of the food you eat. Try to include potatoes, bread, rice, pasta and cereals in this group.
Therefore, for a healthy diet, try to choose a variety of whole-grain and high-fiber foods, such as whole-grain pasta, brown rice, or potatoes with skin.
These contain more fiber than white or refined starchy carbohydrates and can help you feel fuller for longer.
Try to have at least one starchy food with each main meal. Some people think that starchy foods make them fat, but gram-for-gram the carbohydrates in these foods provide less than half the calories from fat.
When cooking or serving these types of ingredients, be careful about the amount of oil and fat you add, because these oils and fats increase calories, for example, chips oil, butter on bread, and cream sauces in serving types of pasta.
Consume a lot of fruits and vegetables.
It is recommended to consume at least 5 units of fruits and vegetables every day. You can eat them fresh, frozen, canned, dry or juice.
Eating 5 units of fruits and vegetables a day is much easier than it seems. Why not smash a banana on your cereal for breakfast, or replace your snack with fresh fruit?
A serving of fresh, canned or frozen fruit or vegetables is about 80 grams. A serving of dried fruit that should be eaten in a meal is about 30 grams.
A 150 ml glass of fruit juice, vegetable juice or smoothie is also considered as a serving, but limit their consumption to one glass a day, because these drinks are sugary and can damage your teeth.