Hi, my name is Martyna

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by Martyna Beloviene3 views·Updated Jun 15, 2021
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  1. including fat in your diet is important for overall health.
  2. That's provide your body of energy helps your body to
  3. absorb vitamins A.
  4. D. And E.
  5. Make hormones such as estrogen and protect your organs when
  6. having fat in your diet.
  7. Both quality and quantity are important.
  8. Around a third of your energy should come from fat
  9. and majority which should be from unsaturated fat.
  10. Let's have a look.
  11. Saturated fats.
  12. Where can we find them?
  13. Saturated fats are found in meat and other animal products
  14. such as butter and cheese.
  15. So in simple terms this fats are solid at room
  16. temperature. High intakes of saturated far are associated with higher
  17. blood cholesterol levels which may increase the risk of heart
  18. problems. Course weight gain can increase the likelihood of developing
  19. type two diabetes.
  20. Joint problems in some cancers.
  21. Yeah, processed foods, heavily processed foods include unhealthy levels of
  22. added sugar, salt and fat.
  23. Where can we find find it in burgess pizzas, cakes,
  24. sweet chocolate, hot dogs.
  25. It's very easy to over indulge in unhealthy food and
  26. consume more calories than we realize these ingredients.
  27. Make the food we eat taste better with too much
  28. of them leads to serious health issues like obesity, heart
  29. disease is high blood pressure and diabetes.
  30. Unsaturated fats work.
  31. We can find them.
  32. They tend to be liquid at room temperature, mostly found
  33. in oils from plants and fish.
  34. These fats protect your heart by maintaining levels of good
  35. cholesterol while reducing levels of bad cholesterol in your blood.
  36. Some of these facts cannot be made by your bodies,
  37. which means it's essential to include small amounts of them
  38. in your diet.
  39. Example of these facts are olive or Rapeseed oil, avocados,
  40. some nuts, corn, sunflower seeds and fish.
  41. We all need to try to do our best and
  42. increase amounts of unsaturated fats.
  43. How to do that.
  44. There are some tips, choose lean cuts of meat and
  45. poultry. Try to reduce butter, coconut oil, palm oil, bacon
  46. and bacon fat when you eat your fish or poultry
  47. leaves skin, don't eat it.
  48. Keep your meat and poultry fish serving small One serving
  49. of meat, poultry and fish is about the size of
  50. your palm.
  51. Most people only need 2-3 servings of meat and alternatives
  52. per day choose lower fat milk and milk alternatives.
  53. Use small amounts of unsaturated fat in your cooking, baking
  54. or salad dressings, choose foods rich in omega free like
  55. fish, walnuts, seats and eggs limit high fat foods and
  56. snacks like chocolates, cakes, takeaways, donuts, pastries, ice cream.
  57. They are high in fat but low in nutrients.
  58. Let's talk about carbohydrates.
  59. Yeah, carbohydrates are the main source of energy in your
  60. body and it is very important part of your healthy
  61. balanced diet.
  62. All carbohydrates will be broken down to a simple glucose
  63. or sugar.
  64. It is helpful to choose whole grains, starchy carbohydrates as
  65. they contain additional important nutrients for the body.
  66. They help fool your brain kidneys.
  67. Heart muscles insert central nervous system.
  68. For instance, fiber is a carbohydrate that aids in digestion
  69. helps you feel full and keeps blood cholesterol levels in
  70. check. A carbohydrate deficient diet may cause headaches, fatigue, weakness,
  71. difficulty concentrating, nausea, constipation, bad breath and vitamin mineral deficiencies.
  72. Yeah, let's talk about different carbohydrates.
  73. First group are simple free sugars.
  74. Simple free sugars are found in jams, sweet fruit juice.
  75. These cars will break down in your body quickly.
  76. It's useful to be aware that free sugars often provide
  77. lots of energy with very little nutrition value.
  78. So these should be consumed in moderation.
  79. Other groups are complex and starch carbohydrates complex starchy carbohydrates
  80. like bread, rice and potato.
  81. Now complex carbs have more nutrients in them, which makes
  82. them more filling, which means they're good option for weight
  83. control. Okay, how did sugar is different than the sugar
  84. that the presently present naturally in some foods, like fruit
  85. or milk.
  86. Natural sugar comes with a package of vitamins and minerals
  87. and nutrients like fiber in fruits and vegetables that causes
  88. your body to absorb sugar at a slower rate.
  89. There are some very big myths about carbohydrates, one of
  90. them that carbohydrates are fattening All food contain energy and
  91. excessive energy is related to weight gain.
  92. Carbohydrates requirements are directly related to our energy output, drastic
  93. reduction in carbohydrate intake can affect our good health and
  94. lead to constipation.
  95. According to scientific experts, around half of your energy and
  96. intake should come from carbohydrates.
  97. So what is the good portion?
  98. How much should I need?
  99. It is the size of your fist.
  100. Yeah. Energy in.
  101. Is the energy you put into your body in the
  102. form of calories from food and drinks.
  103. You take energy out.
  104. Is the calories you burn for energy.
  105. Basic bodily functions like heart beating, breathing or physical activity.
  106. It's all about balance in your diet.
  107. Remember? Yeah.
  108. There are no bad foods, only quantities.
  109. And as with any food, it's important to choose the
  110. correct portion to suit your needs.
  111. It's very important to have all food groups in your
  112. diet stay healthy and there's nothing wrong occasionally to treat
  113. yourself with a slice of cake, have a lovely rest
  114. of the week.
  115. Thank you and see you next time.