A balanced diet is very important for the body. Studies have shown that the diet is linked to more than 35% of all cancers. Following nutrition guidelines can prevent cancer. Diets rich in fat, low in fiber and carbohydrates increase the risk of cancer.
There are 3 main solutions to solving nutritional problems related to cancer, they are: maintaining an ideal weight; practice proper nutrition; Choose the right food.
A person is considered overweight if they gain more than 10% of their ideal weight. Obesity occurs when your weight increases more than 20% of your ideal weight. Obesity causes many serious health problems and increases the risk of certain types of cancer. Maintaining the desired weight should be a goal for people who are overweight or obese. There are many different diets for overweight and obese people. Note that not all of these servings are safe. Weight loss should be reasonable and not harmful to your health.
Here is a diet-balanced weight loss program:
Using a food diary, keep a record of the food eaten, the amount, and the feelings at the time of eating these foods. Some people eat a lot when they’re frustrated, agitated, or tired. Use the calorie guide to calculate the number of calories you consume each day.
Remember helpful dietary practices
Don’t try to lose weight too quickly. If you slowly change your eating habits, your weight loss will be more successful.
Take a smaller portion of the serving and eat it slowly, so you will eat less.
If you often eat a lot when you are upset / sad, think about interesting things and you will eat less.
If you eat a lot from time to time, don’t worry. Return to your sensible diet.
Your weight loss program should include exercise such as walking, dancing, swimming … Changing your eating habits will be more effective if combined with exercise. When you reduce your calorie intake but don’t exercise, your metabolic rate will decrease. As a result, your body does not burn as much energy as it did before, which causes your weight to slow down or stop.
Advice on proper nutrition
Tips in food processing
1. How to cook foods that use less fat while preserving the taste of the food: microwave, grill, sticky rice (without adding fat), use non-stick pots / pans / pans.
2. Adjust recipes for dishes, do not give up favorite foods, try to use low-fat foods instead of high-fat foods.
Use vegetable oils to replace fats and limit dosage.
Use margarine instead of butter and reduce usage.
Replace 1 egg with 2 whites.
3. Use a lot of spices
Use seasoned vegetables (onions, garlic …).
Use flour and butter (fat free) to cook potatoes, vegetables, noodles …
4. Reduce portion sizes to reduce calories with many small changes.
Use a small bowl to eat, so it doesn’t look like the serving size is getting smaller.
You should not eat while watching TV because you cannot control how much you eat.
Note: The serving size should not exceed 300mg cholesterol / day
Types of fats / cholesterol
Saturated Fat: Increases blood cholesterol level, for example: fat in meat, chicken / duck skin, butter, cream, milk and dairy products, coconut / palm and coconut / palm products …
Dual unsaturated fats: Lower cholesterol and LDL (unhealthy cholesterol) and increase HDL (a type of healthy cholesterol) such as corn, soybeans …
Monounsaturated Fat: Reduces total cholesterol and LDL; HDL unchanged (eg olive oil).
Choosing the right food is a guarantee factor for maintaining a healthy weight and following the nutritional guidelines. Reading food labels is an important practice when choosing food. Food labels provide information to evaluate food such as: the amount of nutrients, ingredients of the food, and additives.