Eat different foods:
We need many different nutrients and no food can deliver them all. The current food supply makes it easy to eat a wide variety of foods, from fresh foods for cooking to ready-to-eat meals. Always choose balanced foods.
Your diet should be rich in complex carbohydrates:
Most people do not consume enough foods that are rich in complex carbohydrates, such as oats, yams, brown rice, and sweet potatoes. This is not correct. More than half of the calories in your diet, around 60%, must come from these foods. The idea is to increase the intake of fiber with bread, wholemeal pasta and other cereals.
Take lots of fruits and vegetables:
Most people do not eat enough of these foods that provide essential protective nutrients. Try to eat at least 5 to 6 servings a day. Try new recipes as part of a healthy diet plan and find out what variety of ready meal is available at the supermarket.
Maintain a healthy weight and feel good:
The correct weight depends on many factors, such as gender, height, age, and genetics. Being overweight increases the risk of suffering from various diseases, such as cardiovascular, bone and joint problems, as well as cancer. Excess fat occurs when you eat more calories than you need. These extra calories can come from any nutrient that contains calories (proteins, fats, carbohydrates or alcohol), but fats are the most concentrated source of calories. Physical activity is an excellent way to burn calories and make us feel good. As you gain weight, you must learn to eat more and be more active.
Eat modestly and do not eliminate food:
Eating the correct portions of each meal facilitates the digestion of all food groups without eliminating them. When you eat at the restaurant, share a portion of your meal with a friend. Do not give up the habit of eating with those you love.
Skipping meals, especially breakfast, can cause hunger and overeating. Snacks can reduce appetite, but do not eat too much to replace main meals. Make sure you snack on healthy food such as almonds or yogurt.
Drink plenty of fluids:
Adults should drink at least 2 liters of water per day. And we need more quantity when it’s hot or when we do a lot of sports. Hydration is essential for life. Water is obviously a good source of fluids, but the variety can be pleasant and healthy. Dietary drinks are other good options, but they should not replace water.
Move and be active:
Ingesting too many calories and lack of exercise can lead to weight gain. Moderate physical activity helps burn the remaining calories. It is also good for the heart, the circulatory system, general health, and well-being. Make physical activity a daily routine. Use the stairs instead of the elevator to go up. Go for a walk during your lunch hour and lose some calories.
Start now and make the changes step by step:
It is much easier to change your lifestyle slowly than to do everything at the same time. Write down food and drinks for three days between meals and meals. Do you take too few fruits and vegetables? Try as an appetizer only an extra portion of fruits and vegetables per day.
Are your favorite foods high in fat and are you gaining weight? Do not eliminate these foods and do not feel bad, instead try to choose low-fat foods or eat less.