How to maintain a Healthful diet in Cotonou
How to maintain a Healthful diet in Cotonou
Sometimes it seems difficult to maintain a Healthful diet in Cotonou, especially for foreigners who are new to Cotonou, and yet to understand the system restaurants in Cotonou.
- whole grains
Whole grains are rated part of the best group of Food substances to help you maintain a healthful diet in Cotonou.
They are all-grain products which include the germ and bran. Conversly, refined grains only contain part of the grain. Foods made with whole grains have outstanding health benefits.
A 2016 metaanalysis looked at 45 different studies and concluded that a high intake of whole grains helps protect against many health conditions, with advantages that includes:
- The risk of heart disease lowered with Whole grains
- Also whole grains lower risk of cardiovascular disease
- A balanced meal that contains Whole grains can lower total cancer risk
- Whole grains reduced all-cause mortality
Examples of whole grains are:
- whole meal bread
- Wheat pasta
To make sure the grains are whole, look for the word “whole” or “whole grain” as the first ingredient that a manufacturer has listed on the package under nutritional information.
Fruits and vegetables are ranked top as one of the riches food substances to maintain a Healthful diet in Cotonou apperently Because they are rich in vitamins, minerals, and fiber.
According to the American Heart Association (AHA), choosing a variety of colorful fruits and vegetables is the best way to get all the vitamins and minerals the body needs to maintain a healthful diet in Cotonou.
For the most health benefits, people can check product labels and avoid canned, frozen, or dried products with high sodium or added sugars.
Juices labeled “100%” are part of this food group, but eating whole fruits or vegetables is better, as they will provide more fiber.
The Centers for Disease Control and Prevention (CDC) report that a diet high in fruits and vegetables can help with weight management programs. The CDC also links this type of diet with a lower risk of many conditions, including:
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Protein is an important macronutrient that every cell in the body needs. It helps build and repair cells and body tissues, including the skin, hair, muscle, and bone. Protein is also important for blood clotting, immune system responses, hormones, and enzymes.
Many protein-rich foods also contain high levels of minerals, including iron, magnesium, and zinc.
Protein occurs in both animal and plant foods. Animal sources include meat, fish, and eggs. Beans, nuts, and soya are protein options for those following a vegan or vegetarian diet.
A general guideline from the Food and Drug Administration (FDA) recommends that people get 50 grams (g) of protein per day on a 2,000 calorie diet. Individual protein needs will vary, however, depending on a person’s activity levels and weight. A healthful diet should include a range of protein foods.
Dairy products can be excellent sources of calcium. A calcium-rich diet promotes healthy bones and teeth.
According to the U.S. Department of Agriculture (USDA), the dairy food group contains:
- fluid milk products
- foods made from milk that retain their calcium content, such as yogurt and cheese
- calcium-fortified soymilk, or soy beverage
Milk-based foods that do not retain calcium, such as cream, cream cheese, and butter, are not part of this food group.
The USDA suggest that people may need 2–3 cups of dairy products per day.
There is some controversy over whether dairy is good or bad for you.
Choose low fat or fat-free versions of dairy products, such as milks and yogurts, to benefit heart health. However, consuming dairy is not necessary to be healthy, as long as people get essential nutrients, such as calcium, from nondairy sources. Dairy alternatives can be part of a healthful diet.
Healthyfull Fats are an essential part of a healthful diet. Fats are necessary for nervous system function, energy, absorption of certain vitamins, and for skin, hair, and joint health.
Fat occur in both animal and plant foods. There are several main types of fats, and some are more healthful than others:
- Monosaturated and polyunsaturated fats are healthful fats that can boost heart health. Good sources include avocados, fish, nuts, seeds, and olives.
- Saturated fats and Trans fats can raise total cholesterol and low-density lipoprotein (LDL) or “bad” cholesterol. LDL can increase the risk of heart disease. Saturated fats usually come from animal products, including cream, fatty meat, and fried foods.
The FDA recommends that people get 78 g of fat per day in a 2,000 calorie diet. People should aim to get less than 10% of their daily calories from saturated fats.
Along with choosing healthful foods from each food group, the following tips will help a person follow a healthful diet in Cotonou.
Tip 1: Manage portion size
People of different ages, sexes, and activity levels need different amounts of food, but many people take in more energy than they use. Research suggests that portion size is a key factor, and larger-than-needed portions lead to weight gain.
The AHA explains that a portion is what a person chooses to eat, while a serving is the amount of food manufacturers list on the nutrition facts label.
Examples of servings are one slice of bread and one wedge of melon. The AHS report that portion sizes in restaurants have increased dramatically over the years.
Tip 2: Eat fresh and avoid processed
According to a 2018 study, ultra-processed foods may make up 60% of the calories people eat in the U.S.
Fresh foods are more likely to be “nutrient-rich,” while processed foods are often “energy-rich” from added fats and sugars. Processed foods not only contain added ingredients, including dyes and preservatives, but the processing itself can destroy nutrients.
Whole foods, such as fresh fruit, are a good source of vitamins and minerals. Many processed foods contain little nutritional value. Consuming a high proportion of processed foods can increase the risk of heart disease and diabetes.
Tip 3: Limit added sugars
Adding sugar to foods and drinks enhances the flavor but adds little or no nutritional value. Many people in the U.S. eat too much added sugars, leading to weight gain, type 2 diabetes, and heart disease. In contrast, naturally occurring
sugars can have health benefits. These include fructose from fruit and lactose from dairy products.
The AHA recommends that people consume no more than 25 g of added sugars for females and 36 g for males. This amount does not include naturally occurring sugars, only added sugars.
Swapping cakes and cookies for fruit, and halving or cutting out the sugar added to coffee and tea, can reduce daily sugar intake. Condiments, such as ketchup, may also add more calories than a person realizes.
Replacing sweetened sodas with sparkling water and drinking alcohol in moderation can further reduce excess calories. The CDC recommend limiting alcohol intake to one drink per day for females and two drinks per day for males.
Tip 4: Replace animal fats in the diet
Animal produce is often high in saturated fats and includes red meat, butter, cheese, and cream. Saturated fats are difficult for the body to break down, so levels of harmful cholesterol can rise, increasing the risk of heart disease.
The AHA recommends replacing foods high in saturated fats with more healthful options to lower cholesterol and improve the body’s fat profile. Healthful, unsaturated fats are in oily fish and nuts.
To reduce the amount of unhealthful fat in the diet:
- choose lean meats, such as poultry
- choose low fat dairy products
- cook meat and chicken without the skin
- limit red meat intake
- grill or boil meat instead of frying
- use vegetable oil rather than animal fat
- replace some meat servings with oily fish, nuts, beans, or legumes
Tip 5: Sodium down, potassium up
Sodium, found in salt, is directly linked to high blood pressure because it increases water retention. Potassium can counteract the harmful effects of salt, so eating less sodium and more potassium is a change that can boost heart health.
Bananas, tuna, and butternut squash are good sources of potassium. Too much potassium can lead to irregular heart rhythms, though, so people can speak to their doctor or other healthcare practitioners before using supplements.
Limiting the intake of processed foods will reduce sodium intake, as manufacturers add salt during the processing. The majority of sodium in the American diet comes from processed and restaurant food, with relatively little coming from cooking or table salt.
To retain flavor when cutting down salt, try eating foods with herbs, such as basil, rosemary, garlic, oregano, paprika, and cayenne, or low salt condiments, such as yellow mustard. People can also buy low sodium seasonings.
Tip 6: Add calcium and vitamin D
Calcium is crucial for strengthening and maintaining bone structure. Vitamin D helps the body to absorb calcium.
While dairy is the best-known source, there are many plant-based sources of calcium.
Good sources of calcium besides dairy include:
Dietary sources do not provide enough vitamin D for the body. Sunlight is necessary to help the body synthesize vitamin D.
Exposing some bare skin to the sunlight each day will help maintain levels of calcium, and vitamin D. Here are some tips to get more vitamin D.
The most healthful diets involve eating a variety of nutrient dense foods from all major food groups, including fruits, vegetables, whole grains, protein sources, and healthful fats.
Getting the right balance of sodium and potassium will help look after the heart and cutting down on sodium-rich and processed foods can reduce the risk of chronic health conditions.
For best results, people are best to always follow a healthful diet alongside an active lifestyle.
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