The 4 year old helping his mother

You need some fat in your diet, but you need to watch how much and what kind of fat you consume. Saturated and unsaturated fats are the 2 main types. Overconsumption of saturated fat can raise blood cholesterol levels, which raises your risk of heart disease. Men should consume no more than 30g of saturated fat per day on average. Women should consume no more than 20g of saturated fat per day on average. Although children under the age of five should not have a low-fat diet, children under the age of 11 should consume less saturated fat than adults. Try to consume fewer foods high in saturated fat and more foods high in unsaturated fats, such as oily salmon, avocados, and vegetable spreads. Use a little vegetable, olive, or low-fat spread in place of butter, lard, or ghee for a healthier option. Cut out all apparent fat when eating meat, and choose lean cuts. Since all forms of fat are heavy in calories, they should only be consumed in moderation. Consuming sugary meals and beverages on a regular basis raises your chances of obesity and tooth damage. Sugary foods and beverages frequently contain significant amounts of energy (measured in calories or kilojoules), which, if consumed too frequently, can lead to weight gain. Furthermore, especially if consumed between meals, they can result in tooth decay. Free sugars are all sugars that are either naturally occurring in honey, syrups, unsweetened fruit juices, and smoothies or added to foods or beverages. You should limit this kind of sugar rather than the sugar included in fruit and milk. Surprisingly large levels of free sugars are present in many packaged meals and beverages.

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