A healthy diet like Thai food menu for health (เมนู อาหาร ไทย เพื่อ สุขภาพ which is the term in Thai) is a varied, balanced, and fresh mixed diet that should consist primarily of plant-based foods. Here are tips for a healthy diet and learn why it is essential.
- Enjoy The Diversity
Allow variety in your food choices. The bigger and more colorful the selection, the better. Here it helps to use the traffic light principle for fruit and vegetables: for example, green lettuce, bananas, and tomatoes.
- Five A Day
This means 2 servings of fruit and 3 servings of vegetables. A serving is always a handful. When it comes to vegetables, it is best to consider a raw component, such as lettuce. If you like, you can use more vegetables than fruit because vegetables do not affect the blood sugar level. Fruits and vegetables contain vitamins, minerals, and fiber that the body needs.
- Grain Products And Potatoes
Choose mainly whole-grain cereal products because they contain a lot of fiber. A high fiber intake lowers the risk of various diet-related diseases and is essential for well-functioning digestion.
- Enjoy Animal Products In Moderation
You can consume milk and dairy products every day. Choose the low-fat option to save calories. These supply the body with protein and calcium. You can schedule fish once or twice a week. This supplies valuable fatty acids that are indispensable for the body. Enjoy meat, sausage products, and eggs in moderation. It is better to eat white meat than red meat because it is suspected of promoting colon cancer, cardiovascular diseases, and type 2 diabetes.
- Healthy Fats
Fat isn’t bad per se. But on the contrary! What is important is the type of fat. Linseed oil, rapeseed oil, nuts, seeds, and sea fish provide omega-3 fatty acids, so-called unsaturated fatty acids, which are particularly important for the body. Omega-6 fatty acids are also unsaturated fatty acids. B. in sunflower oil. However, these fatty acids can have an inflammatory effect and should therefore only be consumed sparingly. Also, reduce saturated fats from animal products such as butter and hydrogenated fats, such as ready-made baked goods or margarine. Fat enables the absorption of fat-soluble vitamins, such as E, D, K, and A.
- Drink A Lot
Drink at least 1.5 liters a day. In warm weather, it is better to use 2 to 3 liters. Prefer water and unsweetened teas. It’s okay to consume spritzers from time to time. Avoid soft drinks and light drinks because they contain a lot of sugar.