Tag: Know Your Food
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Why are vegetables, fruits, and greens irreplaceable?
Fruits & vegetables — especially leafy greens — are packed with vitamins, minerals, antioxidants, and fiber. How much per day? Aim for at least 250–300g of vegetables & fruits per day. That’s about 3 big handfuls or half of your plate at lunch and dinner. Why it matters Hide your veggies Put frozen veggies into…
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Why unsaturated fats are useful?
Unsaturated fats are the healthy fats that stay liquid at room temperature. They’re found in: vegetable oils (olive, rapeseed, sunflower) avocados, nuts, seeds, fatty fish like salmon or mackerel. How much per day? You don’t need a lot — just replace some saturated fats with these healthier options. A little goes a long way. Try including:…
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Sweet, but balanced: the smarter way to enjoy sugar
🍬 Simple carbs are quick sugars your body digests fast. They’re in pastries, cookies, white bread, sweet drinks, candy, ketchup, sugary cereal. They give fast energy, but leave you tired — and hungry again — soon after. How much per day? Limit added sugars to less than 10% of your daily energy intake. That’s about…
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Be careful with processed meat
Processed meat includes anything that’s been industrially smoked, salted, cured, or preserved — such as sausages, ham, hot dogs, bacon, deli meats, and salami. These are convenient — but often high in saturated fats, salt, and preservatives. How much per day? Keep processed meat to a minimum — ideally less than 50g per day, and…
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Usefulness of whole grains & fiber
Whole grains (like oats, whole rye, whole wheat, barley, quinoa, brown rice) contain fiber, vitamins, and minerals that are stripped away in refined grains. Fiber is also found in veggies, fruits, legumes, and seeds. How much per day? Aim for 25–35g of fiber per day. That usually means: Why it matters Whole grains add complex…
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Why can’t we live without protein?
Protein is the building block of your muscles, immune system, and even hormones. How much per day? Rough guideline: 1–1.2g per kg of body weight. That’s about 60–80g per day for most adults. Or: include protein in every meal — about a palm-sized portion. Why it matters Protein helps you: Add more protein — meal by meal…