Diet Formula

Diet formula can help us in maintaining weight loss by controlling the intake and followed by increased physical activity. In principle, balancing calories in and calories out. You can apply the guidelines healthy diet if you want the body fit and have an ideal body weight.

Reduce intake of seven:
1. Salt
Reduce salt intake. We recommend that salt intake of less than 2,300 milligrams per day. Salt intake also needs to be reduced for those aged over 51 years, with 1,500 mg per day limit.

2. Calorie
Reduce consumption of calories from saturated fatty acids. Only the consumption of saturated fatty acids of less than 10 percent per day. We recommend that you multiply the consumption of monounsaturated fatty acids and polyunsaturated fatty acids.

3. Fat
Reduce fat intake. Make sure you intake fat is less than 300 milligrams per day. Limit consumption of red meat. Saturated fats are not good for health can be obtained from fish (especially tuna and salmon), avocados, olive oil, corn oil, peanut, apricot seed oil, or sunflower oil.

4. Trans fatty acids
Make sure the low trans fatty acid intake every day. French fries, for example, contain trans fatty acids.

5. Sugar
Reduce intake of calories from sugar consumption. Limit your intake of sugar 3-5 tablespoons every day.

6. Sweet foods
Limit consumption of food and food with high sugar content.

7. Alcohol
Limit alcohol consumption as well. Limit alcohol consumption once per day for women or two times per day for men.

Adding eight nutrients:
1. Ensure adequate calories
Create a varied diet, but make sure not excessive calories.

2. Vegetables and fruit
Eat fruits and vegetables are varied, the type and color. Prioritizing eating green vegetables, red, and orange, add fruit and nuts.

3. Nuts
Consumption of at least half a serving of grain varieties. Enter the intake of nuts in the daily menu.

4. Low-fat milk
Increase your intake of low-or fat-free milk and dairy products like yogurt, cheese, and soy milk.

5. Protein foods
Vary the intake of protein foods, such as seafood, lean meat (such as the chicken breasts with low fat content), poultry, eggs, peas, soy products, and nuts.

6. Seafood
Choose seafood instead of meat in the daily intake.

7. Low-fat protein
Choose foods with low-fat protein and low in calories.

8. Vegetable oil
For cooking, choose vegetable oils to reduce saturated fat intake in the diet.