1. Eat a variety of foods
We need over 40 different nutrients and no food by itself can provide them all. The food supply that exists today facilitates take a wide variety of foods, so buying fresh foods to cook like buying prepared meals or takeaways. Choose foods always balanced! If you take a lunch rich in fat, take a low-fat dinner. And if one day taking meat at dinner, I try to choose fish the next day.
2. Base your diet on foods rich in carbohydrates
Most people do not take enough high in carbohydrates like bread, pasta, rice, potatoes and other cereals. More than half of the calories in your diet should come from these foods. Try wholegrain bread, pasta and other grains to increase your fiber intake.
3. Take lots of fruits and vegetables
Most people do not take enough of these foods that provide important protective nutrients. Try to eat at least five servings a day. Try new recipes or see what ready meals are available at the supermarket.
4. Maintain a healthy body weight and feel good
Proper weight depends on many factors such as sex, height, age and genetics. Being overweight increases the risk of various diseases such as heart disease and cancer. Excess fat appears to take in more calories than are needed. These extra calories can come from any nutrient that contains calories (proteins, fats, carbohydrates or alcohol) but fat is the most concentrated source of calories.
Physical activity is a good way to burn calories and may make you feel good. The message is simple: if you are gaining weight, you must eat less and be more active.
5. Eat moderate portions: reduce, not eliminate foods
If you eat the right portions of each food it is easier to eat from all the food groups without removing any. For example, some reasonable portions are: 100g of meat, medium piece of fruit, half a cup of raw or 50ml cream pasta. Prepared meals can offer a handy means of portion control and often contain calories that appear on the packaging, which helps counting. If you eat out, you could share some of your meal with a friend.
6. Eat regularly
Skipping meals, especially breakfast, can lead to a feeling of control hunger, often resulting in an over intake. Conduct a mid-morning or afternoon tea can help curb hunger, but do not eat too much not replace the main meals. Do not forget to have these shots as part of their total calorie intake.
7. Drink plenty of fluids
Adults need to drink at least 1.5 liters of fluid a day! And we need more amount if it is hot or if we make a lot of sport. Water is obviously a good source of liquid but variety can be both pleasant and healthy. Other choices are juices, soft drinks, tea, coffee, milk, etc.
As we have seen, too many calories and not enough exercise can lead to weight gain. Moderate physical activity helps burn off those extra calories us. It is also good for the heart and circulatory system and for general health and wellbeing. So make physical activity a daily routine. Use the stairs instead of the elevator (as well as for ascending and descending)!. Take a walk in your lunch break. It does not take an athlete to move!
9. Start now! And make changes gradually
Make changes in your lifestyle is gradually much easier to make them suddenly. For three days, write down the foods and drinks consumed between meals and meals. Do you take very few servings of fruit and vegetables? To begin, try to eat only one serving more fruit and vegetables a day. Are your favorite foods are high in fat and make you gain weight? Do not delete these foods and feel bad, instead try to choose low fat meals or eat less of them. And start using the stairs at work!
10. Remember: it’s all about balance
There are no “good” or “bad”, only good or bad diets foods. Do not feel guilty about the foods you love, just take them in moderation and choose other foods to provide the balance and variety you need for good health.