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Friday, June 14, 2019

Healthy Eating Diet Plan for Adult Women

Eating healthy diet and being physically active are the foundation of good health. Exercise moderate intensity for at least 5 days per week for 30 minutes will boost health and it will reduce the risk of developing some chronic diseases. Fast walking is an example of moderate intensity exercise; Try to target your walking speed in such a way that it is as fast as possible to complete the 6-9 rounds of 400 meters in 30 minutes on the standard running track.



For a healthy eating diet plan, how much food should an average adult woman eat? How can we choose healthy eating diet plan in daily life? Here are some practical suggestions for you.

Notes:
In the form of a woman or housewife working in the following food scheme office, it is comparatively less professional physical activity level and suitable for adult women who have moderate intensity activity of 30-60 minutes in their spare time.
Examples of serving: Kautori = 250-300 ml; 1 cup = 240 ml
Food groups: grains
Serving Per Day: 3-4

Examples of servings:

Cooked:

1 bowl rice
1 bowl of rice noodles
1 ¼ cups of noodles
1 ½ bowl spaghetti / sevai
2 slice breads (8 slices per pound)
1 ¼ cups Corn Colonel
Potato / Taro of 5 pieces (egg size)
10 tsp (70 g) dry / raw oatmeal
What are the better options

Select brown rice and whole-meal bread instead of white rice or white bread. Foods made with whole grains are rich in dietary fiber and you feel full and help prevent constipation.
Avoid high-fat cereal products like oil noodles, instant noodles, pastries, buns full of buns, cocktail buns, cakes, cookies, creamy biscuits.
Potatoes, sweet potato, taro and corn are rich in carbohydrates. While consuming these foods, do not forget to reduce the quantity of other grain products so that they can avoid excessive energy consumption.
Food Group: Vegetables
Serving Per Day: At least 3-4

Examples of servings:

½ bowl cooked vegetables
1 bowl raw vegetables
What are the better options

Avoid preserved vegetables, such as pickles, preserved mustard
Do not cook more to reduce the loss of nutrients
Eat different types of colorful vegetables. They contain abundant nutrients and phytochemicals.
Food groups: fruits
Serving Per Day: At least 2
Examples of servings:

1 medium sized fruit (such as apples / pears / feminine-shaped orange)
2 Plum / Kiwi Fruit
Cut into ½ cup pieces
What are the better options

Choose pure fresh fruit. They are good sources of dietary fiber that make you feel full.
Choose dry fruits without extra sugar
Avoid canned fruits, sweet fruit juice, preserved (sweet) dried fruits in syrup
Eat colored fruits. They contain abundant nutrients and phytochemicals.

Food groups: meat, fish, eggs and options
Serving Per Day: 5-6
Examples of servings:

40g Or approximately 1 tale of raw meat (table tennis ball size)
30g Cooked meat
1 chicken egg
¼ hard tofu block
4 tablespoons cooked soybean or 6-8 teaspoons of other cooked legumes
What are the better options?

HealthyEating Diet Plan for Adult Women

Remove the skin and cut the fat visible from the meat or chicken.
Limit fatty meat (such as animal chest, chicken feet, internal organ, seu-mai / low-pim) and fried foods (like fried bean cord sheet, bean cord puff)
Avoid processed meat which is preserved by curving, smoking or chemical preservatives (eg ham, curved bacon, sausage, canned meat)
Do not consume large amounts of red meat (beef, sheep and pork) and try to limit your consumption of red meat to 500 grams (cooked weight) per week (1)

Food groups: milk and alternatives
Serving Per Day: 1-2
Examples of servings:

1 cup milk
2 slices processed cottage cheese
1 carton (150 g) curd
Nutritious soy milk containing 1 cup calcium
What are the better options

Choose products that contain low fat or fat-free

Avoid sugar-containing products like chocolate or flavored milk, condensed milk, etc.
If you do not consume dairy products, you can select the following calcium-rich foods (a serving provides the amount of Calcium equivalent to 1 cup milk) to increase calcium in your diet:
½ Block of hard tofu, set with calcium salt (≈ 175g)
100g Dry bean cord
3 tablespoon sesame seeds
Cauliflower / bok chew 200g (≈ 5 tails) / chew with 300 grams
Food groups: oil, fat, sugar, salt
Serving Per Day: In Low Volume
Examples of servings:

Vegetable oils are recommended for cooking. Limit 2 spoons per person per meal
Choose natural herbs and spices (such as ginger, green onion or spring onion, garlic and chilli) instead of high sodium substances like salt, sauce or broth.
Avoid Protected Foods (eg Protected Bean Cord, Salted Eggs, Salted Fish, Pickles, Preserved Mustards)
Avoid sweet beverages. Restrict the amount of high sugar content, such as desserts, and only occasionally. Hong Kong's average woman is more than 7 spoons a day.

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