why do we need a balanced diet facts
Watching your sugar intake is a good idea, but taming your sweet tooth can be an incredibly difficult feat. Perhaps youвve already cut out processed sugars, but didnвt realize how much sugar is contained in fruit. Or maybe you live with diabetes and want to know which fruits will have the least impact on your blood sugar. While fruit also contains lots of other healthy nutrients, some varieties are higher in sugar than others. Learn which fruits are lowest in sugar content so you can satisfy your sweet tooth without breaking the sugar bank. 1. Lemons (and limes)
High in vitamin C, lemons and their lime green counterparts are fairly sour fruits. They donвt contain much sugar (only a gram or two per or ) and are the perfect addition to a glass of water to help curb your appetite. 2. Raspberries With only в a bit more than a teaspoon в of sugar per cup, and lots of fiber to help fill you up, raspberries are one of several amazing berries to make the list. 3. Strawberries Strawberries are surprisingly low in sugar considering they taste so sweet and delicious. One cup of raw strawberries has about of sugar, along with over of the recommended daily intake of vitamin C. 4. Blackberries Blackberries also only have of sugar per cup. You donвt have to feel guilty snacking on these dark colored berries. As a bonus, theyвre also high in antioxidants as well as fiber. 5. Kiwis These odd fuzzy green-fleshed fruits are technically considered a berry too. Kiwis (or kiwifruits) are rich in vitamin C and low in sugar в with just per kiwi.
You can find kiwis all year-round at the grocery store. 6. Grapefruit Another citrus fruit to make the list is grapefruit. While grapefruits certainly donвt taste as sweet as a grape, they make for a great breakfast with only of sugar in half of a medium-sized grapefruit. 7. Avocado While not exactly the first thing that comes to mind when you think of fruit, avocados are indeed fruits, and naturally low in sugar. An entire raw avocado only has about of sugar. What avocados do have a lot of are healthy fats, which will help keep you satiated. 8. Watermelon Watermelons are the iconic summer fruit. They may seem like a treat, but theyвre low in sugar. A whole cup of diced up watermelon has of sugar. A bonus of eating watermelon is itвs also a great source of iron. 9. Cantaloupe Cantaloupes owe their orange color to a high vitamin A content. A cup of this delicious melon contains less than of sugar. This may be a bit higher than other fruits, but keep in mind that a 12 ounce can of soda has of sugar, and very little nutritional value. 10. Oranges Oranges are another great way to enjoy a sweet snack without all the calories and sugar, while also boosting your Vitamin C intake. A typical naval orange has about of sugar per fruit and less than 70 calories. 11. Peaches Peaches can be incredibly sweet, but at grams of sugar in a medium-sized fruit, they can still be considered low in sugar for a fruit. These 11 low sugar fruits contain between one and 13 grams of sugar, but remember that serving size makes all the difference.
A serving of watermelon is just one cup, so indulging in three or four cups of watermelon can easily put you somewhere near a can of sugary soda in terms of sugar. Of course, all fruit contains a lot more vitamins, minerals, and fiber compared to sugary processed snacks. High fiber foods slow down digestion, which means your blood sugar wonвt spike as quickly after eating fruit. As with most things in life, moderation is key. Some meats are high in fat, especially saturated fat. Eating a lot of Pcan raise cholesterol levels in the blood, and having raises your risk of. The type of meat product you choose and how you cook it can make a big difference to the saturated fat content. When buying meat, go for the leanest option. As a rule, the more white you can see on meat, the more fat it contains. PFor example, back bacon contains less fat than streaky bacon. Ask your butcher for a lean cut. If you're buying pre-packed meat, check the nutrition label to see how much fat it contains and compare products. Go for turkey and chicken without the skinPas these are lower in fat (or remove the skin before cooking). Try to limit processed meat products such as sausages, salami, pt and beefburgers, because these are generally high in fat. They are often high in salt, too. Try to limit meat products in pastry, such as pies and sausage rolls, because they are often high in fat and salt. Cut off any visible fat and skin before cookingP crackling and poultry skin are much higher in fat than the meat itself.
Grill meat, rather than frying. Trimmed pork chops that have been grilled contain around one-third the fat of roasted untrimmed chops. PA lean grilled rump steak contains about half the fat of fried rump steak with the fat. And fried chicken breast in breadcrumbs contains nearly six times as much fat as chicken breast grilled without the skin. Don't add extra fat or oil when cooking meat. Roast meat on a metal rack above a roasting tin so the fat can run off. Try using smaller quantities of meatPand more vegetables, pulses and starchy foods in dishes such as stews, curries and casseroles. PmuchPred and processedPmeat should we eat? Red meatP(such as beef, lamb and pork) can form part of a healthy diet. But eating a lot of red and processed meat probably increases your risk of bowel (colorectal) cancer. Processed meat refers to meat that has been preserved by smoking, curing, salting or adding preservatives. This includes sausages, bacon, ham, salami and pts. If you currently eat more than 90g (cooked weight) of red and processed meat a day, the Department of Health advises that you cut down to 70g, which is the average daily consumption in the UK. Ninety grams is equivalent to around three thinly cut slices of beef, lamb or pork, where each slice is about the size of half a piece of sliced bread. PA cooked breakfast containing two typical British sausages and twoPrashers of bacon is equivalent to 130g. ForPmore information, read.
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why do we need a balance diet