1. Eat a variety of foods
For good health we need more than 40 different nutrients, and not one single food can supply them all. It is not about one meal, it is about choosing a balanced diet over time that will make a difference!
A high-fat lunch can be taken with a low-fat dinner.
After eating a large portion of meat at dinner, maybe the fish should be the next day’s choice?
2. Base your diet on lots of foods rich in carbohydrates
About half of the calories in our diet should come from foods rich in carbohydrates, such as grains, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these in every meal. Whole grain foods, such as whole grain bread, pasta, and cereals, will increase our fiber intake.
3. Replace unsaturated saturated fats
Fat is important for good health and proper functioning of the body. However, many of them can negatively affect our weight and cardiovascular health. Different types of fats have different health effects, and some of these tips can help us maintain the right balance:
We must reduce the consumption of total and saturated fats (often from foods of animal origin), and completely avoid unsaturated fats; reading labels helps to identify sources.
Eating fish 2-3 times a week, with at least one meal of oily fish, will contribute to our correct intake of unsaturated fats.
When cooking, we should boil, steamed, or bake, instead of frying, removing the fatty portion of meat, and using vegetable oil.
4. Enjoy lots of fruits and vegetables
Fruits and vegetables are among the most important foods to give us enough vitamins, minerals and fiber. We should try to eat at least 5 meals a day. For example, a cup of fresh fruit juice at breakfast, maybe an apple and a piece of watermelon as snacks, and a large portion of different vegetables at every meal.
5. Reducing salt and sugar intake
Eating high salt can lead to high blood pressure and increase the risk of cardiovascular disease. There are different ways to reduce salt in the diet:
When shopping, we can choose products that are low in sodium.
When cooking, salt can be replaced with spices, adding to the range of flavors and tastes.
When eating, eating salt on the table does not help, or at least not to add salt before tasting.
Sugar provides sweetness and sweet taste, but sugary foods and drinks are rich in energy, and are moderately good, as a casual treat. We can use fruits instead, even for sweetening foods and drinks.