9 Ways to Eat Healthy

                                    9 Ways to Eat Healthy

1. Eat a complete set of 5 food groups, each with a variety And regularly take care of body weight
          This recommendation is based on 5 main food groups and increases the importance of eating a variety of foods in each group. Not monotonous, only a few foods Body weight is a simple indicator of health conditions. In adults who eat properly Will have the right body weight Having a shape that is not fat or too thin and has a relatively stable body weight If you notice that the weight gradually increases From normal weight Shows that he started eating too much food Should have to turn to reduce the amount. It is not necessary to wait for the clothes to be tight before they become aware, because modern clothes tend to use elastic straps for comfortable wearing.

           Or if it is found that the weight gradually decreases Should pay attention and observe whether there is fatigue, drowsiness or symptoms that are different from normal occur or not. If there are many symptoms, should see a doctor to check the health for children, the body is growing. Body weight should gradually increase At an appropriate rate. Therefore, should always weigh the sample at least once a month

2. Eat rice as a staple food Alternating with starchy foods as thin meals

          In order to preserve the identity of Thai people Therefore attach importance to eating rice as a main meal, if possible should eat coarse rice Because it has more vitamins, minerals, proteins and fiber than rice that is white and white For starchy foods such as bread, noodles, rice noodles to eat as a meal. Starchy foods are processed foods - processed Dietary fiber is less than in rice.

3. Eat a lot of vegetables And regularly eat fruit

          The 5 main food groups of Thailand have another important identity is the separation of vegetables. And fruits are the main foods in different groups Because Thailand has abundant vegetables and fruits that consumers can choose to consume throughout the year. Vegetables and fruits provide many important nutrients, including vitamins, minerals, and fiber, and other non-nutrients such as antioxidants that help free radicals damage the tissues and cell walls. Helps to slow down the degeneration of cells. Makes the skin glowing, looking brighter, not older than It also gives herbs benefits that help maintain health.

4. Eat fish, lean meat, egg and dried bean on a Daily basis

         Is eating foods that provide protein By focusing on fish and dried bean foods such as tofu For meats, choose lean. Or with less Eggs are a useful food. Should eat regularly Children should eat bubbles a day. Normal adults should eat every other day. Or 2-3 eggs a week. For people with high cholesterol problems in the blood, the amount should be reduced.

5. Drink milk appropriately according to age

          Some people may see that milk is a foreign food. Should not promote consumption Would be better for Thais to consume other food However, when considered as a whole It can be seen that milk is a food that has complete benefits. Is food source of protein, calcium, vitamin B2 and many minerals In addition, milk is a food that is very easy to eat. Not very expensive There are many types that can be found online. It is convenient to use as a food for people of all ages.

         In case of concern that a lot of milk can cause obesity, consumers can choose to drink skimmed milk. And at the same time should control the amount of fat in other foods as well. Because only fat from milk alone is unlikely to cause obesity.

         The recommended dosage is Children should drink 1-2 glasses a day. Adults and the elderly should drink 2 glass on 1 day.

6. Eat foods that are moderately fat

          Although fats are related to nutritional problems such as obesity, hyperlipidemia can lead to ischemic heart disease. But the body needs fat for health as well Just have to control the amount and type of fat to be consumed appropriately Reduce foods that are high in fat, such as pork belly, pork stewed pork and food that uses a lot of oil or coconut milk in cooking.

7. Avoid eating sugary and salty foods

          The main components of a sweet and salty food are sugar and table salt, both of which when consumed too much Found to be an important cause of obesity And high blood pressure

         Practices In addition to avoiding foods that are very sweet and salty. Consumers should try to eat food that has normal flavor. Should not have to add sugar or salt to the food already prepared. Or turn to eat traditional Thai food With many kinds of side dishes to create a variety of flavors

8. Eat clean food without contamination

          Eating clean food is important. Because it will help reduce the danger from various contaminants Which may be pathogens, pathogens, foreign substances Consumers should choose to buy food from reliable sources. With correct production With proper storage Ready-made food should be packed in suitable, clean containers with correct labels. Tell the expiration date, ingredients, name of food, production location

          In addition, consumers should have good eating habits, such as washing hands before eating. Using a medium spoon Or use a device to handle food rather than using hands

9. Abstain or reduce alcoholic beverages

       When drinking a lot, it will slow down the function of the brain and nervous system. Causing unconsciousness easily That will lead to accidents, waste of money, poor health, causing cirrhosis and lack of many important nutrients. Therefore, alcohol should be reduced or should be avoided as much as possible.