1. Base your meals on starchy carbs above fiber
Starchy carbs should make up just over a third of the food cludes potatoes, bread, rice, pasta and cereals.
Choose higher types of fiber or whole grains, such as whole wheat pasta, brown rice, or potatoes with the appearance of their skins.
It contains more fibers than white or refined starchy carbs and can help you feel full longer.
Try to include at least 1 starch with each main meale think that starchy foods are fattening, but grams of carbs that contain grams provide less than half the calories from fat.
Monitor the fats you add when cooking or serving these types of foods because this increases your caloric content – for example, oil on chips and butter on bread and creamy sauces on pasta.
2. Eat lots of fruits and vegetables
It is recommended that you eat at least 5 portions variety of fruits and vegetables every day. They can be fresh, frozen, canned, dried or squeezed.
Getting 5 days a day is easier than it appears. Why not cut bananas on breakfast cereals, or exchange a mid-morning snack with a piece of fresh fruit?
Part of fresh, canned or frozen fruits and vegetables 86g. Part of dried fruits (which should be kept in meals) is 30g.
You count one cup of fruit juice, vegetable juice, or 130 ml juice in one part, but you need to reduce the amount that you need no more than one cup per day because these drinks contain sugar and can harm your teeth.
3. Eat more fish, including a portion of oily fish
Fish is a good source of protein and contains many vitamins and minerals.
Aim to eat at least 2 parts of fishek, including at least 1 part of oily fish.
Fatty fish are rich in omega-3 fats, which may help prevent heart disease.
Non-oily fish include:
Kind of fish
You can choose from fresh, frozen, and canned food, but remember that canned and smoked fish can be very high in salt.
Most people should eat more fish, but there are recommended limits for some types of fish.
Learn more about fish and shellfish
4. Reducing saturated fat and sugar
You need some fats in your diet, but it is important to pay attention to the amount and type of fats you eat.
There are two main types of fats: saturated and unsaturated. Too much saturated fat can increase cholesterol in the blood, which increases the risk of heart disease.
On average, men should have no more than 30 g of saturatedOn average, women should not have more than 20 grams of saturated fat per day.
Children under 11 years old should be less saturated fat compared to adults, but a low-fat diet does not suit children under 5 years of age.
Saturated fats are found in many foods, such as:
Fat cuts of meat
Try to cut down on saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oil, spread, oily fish and avocado.
For a healthier selection, use a small amount of vegetable oil or olive oil, or a low-fat spread instead of butter, grease or ghee.
When eating meat, choose light cuts and cut any visible fat.
All fats are rich in energy, so they should only be eaten in small amounts.
Eating foods and drinks that are high in sugar regularly increases the risk of obesity and dental cavities.
Sugary foods and drinks are often high-energy (measured in kilojoules or calories), and if consumed more often they can contribute to weight gain. It can also cause tooth decay, especially if taken between meals.
Free sugars are any sugars added to foods or drinks, or naturally found in honey, juices, unsweetened fruit juices, and juices.
This is the type of sugar you should lower, instead of the sugar in fruit and milk.
Many packaged foods and drinks contain surprisingly high amounts of free sugars.
Free sugars are found in many foods, such as:
Sugary soft drinks
Sugary breakfast cereals
Pastries and sweets
Sweets and chocolate
Food labels can help. Use it to ount of foods that contain sugar.
More than 22.5 grams of total sugars per 100 grams means that the food contains a high percentage of sugar, while 5 grams of total sugars or less per 100 grams means that food is low in sugar.