There are some terminology you should know for your diet.
Carbohydrate. As a grown up, you don’t need much of this nutrient unless you do lots of physical labor. I recommend it to reduce by 1/3 of your daily regular consumption. If you feel too hard to quit it, you may have addiction to carbs. It makes you feel good for awhile so you crave for it more but extra carbs is transferred to fat later. Do it slowly to reduce then you won’t seek it for that long. High blood sugar is the main reason of diabetes.
Omega Oil 3. Fish oil needs for your heathy brain function, bone, skin, and hair. It is hard to take all from food everyday. Take the vitamine after full meal.
HDL Cholesterol. If you have a medical checkups, there will be HDL quote in the section. It comes from vegetable protein and low quote is not good for your body that you are not taking enough healthy protein from food.
LDL Cholesterol. If this quote is high, you might have a trouble with your blood circulation as taking too greasy fat like meat or instant food. With weak blood circulation, you feel faint often and leg crams during sleep.
Saturated Fat. It remains on your blood vessel for a long time and causes the obesity by low blood circulation. It is not natural but artificial fat during processing at the factory. Don’t take it over 10%.
Transmitted Fat. Like Saturated fat, most produced food, snacks contain this. It causes thick(not clean) blood and disturbs your digest. It may be the reason you gain weight even though you don’t intake much meal. Choose under 10% if you have to take it.
Olive oil. Throw away your vegetable oil from your kitchen and put this near your hand. Use it to cook and fry food with medium heat. Include it in salad as well with vinegar and it can be a good sauce as it is.
Sea Salt. You need to consume good quality of salt, not too much but right amount of mineral that your body can’t create itself. Otherwise, you might feel joint inflammation on your knee or other parts. The required amount is small but it is essential to your body. Avoid regular grocery salt. It isn’t any good but only harmful for your body.
Vitamine D. If you can’t take it enough a day from sunlight because you usually stay inside or office, you will suffer with insomnia at night. It is also effective with skin trouble like eczema and your mood in winter time. Take 500~1000mg a day 30min before going to bed.
Vitamine C. If you feel dizzy often, it may be lack of this and you don’t take it enough from food. Actually it’s hard to take all from food. Take 1000mg a day at least in the morning before meal.