(1). Eat a variety of foods
(2).Base your diet on plenty of foods rich in carbohydrates
(3).Enjoy plenty of fruits & vegetables
(4).Maintain a healthy body weight & feel good
(5).Eat moderate portions - reduce, do not eliminate foods
(6).Eat regularly
(7).Drink plenty of fluids
(8).Get on the move
(9).Start now! - & make changes gradually
(10).Remember it’s all about balance
(1). Eat a Variety of Foods
You need more than (30) different nutrients for good health & no single food can supply them all. Today's food supply makes it easy to eat a wide variety of foods whether or not you are buying fresh foods to cook, taking advantage of ready-prepared dishes & meals or buying ‘take-away’ foods. Balance your choice over time! If you have a high-fat lunch, have a low-fat dinner. If you eat a large serving of meat at dinner one day, perhaps choose fish the next day.
(2). Base your diet on plenty of foods rich in carbohydrates
Most people do not eat enough of foods such as bread, pasta, rice, other cereals & potatoes. More than half the calories in your diet should come from these foods. Try wholegrain bread, pasta & other wholegrain cereals, too, to increase your fibre intake.
(3). Enjoy plenty of fruits & vegetables
Most of us do not eat enough of these foods either although they provide important protective nutrients. Try to eat at least five servings a day & if you do not enjoy them at first - try some new recipes or see what ready prepared dishes are available in the supermarket.
(4). Maintain a healthy body weight & feel good
The weight that is right for you depends on many factors including your sex, height, age & heredity. Being overweight increases your risk of a wide range of diseases including heart disease & cancer. Excess body fat results when you eat more calories than you need. These extra calories can come from any caloric nutrient - protein, fat, carbohydrate or alcohol- but fat is the most concentrated source of calories. Physical activity is a good way of increasing the energy (calories) you expend each day & it can make you feel good. The message is simple: if you are gaining weight, you need to eat less & be more active.
(5). Eat moderate portions - reduce, do not eliminate foods
If you keep portion sizes reasonable, it is easier to eat all the foods you enjoy without having to eliminate any. For example, some reasonable serving sizes are: (100)g of meat; one medium piece of fruit, half a cup of raw pasta & (50)ml of ice-cream. Ready-prepared meals can offer a handy means of portion control & they often have the calorie values on the pack to help those who are counting. If you are eating out, you could share a portion with a friend.
(6). Eat regularly
Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help curb hunger, but don't eat so much as to substitute for proper meals. Do not forget to count your snacks as part of your total calorie intake.
(7). Drink plenty of fluids
Adults need to drink at least 1.5 liters of fluid a day! Or more if it is very hot or they are physically active. Plain tap water is obviously a good source of liquid but variety can be both pleasant & healthy. Alternative choices are juices, tea, coffee, soft drink, milk etc.
(8). Get on the move
As we have seen, too many calories & not enough activity can result in weight gain. Moderately physical activity helps burn off those extra calories. It is also good for the heart & circulatory system & for general health & well-being. So, make physical activity part of your daily routine. Use the stairs instead of the lift elevator (up & down). Go for a walk in your lunch break. You do not have to be an athlete to get on the move!
(9). Start now! - & make changes gradually
Gradual changes in your lifestyle are much easier to make than major changes all at once. For three days, write down the foods & drinks you consume at meals & as snacks - Do you have too few fruits andor portions of vegetables? To start with, try to eat just one extra piece of fruit & vegetables a day. Are your favorite’s foods high in fat & making you gain weight? Do not eliminate those foods & feel miserable, but try to choose low fat options or eat smaller portions. & start using the stairs at work!
(10). Remember it’s all about balance
There are no ‘good’ or ‘bad’ foods, only good or bad diets. Do not feel guilty about the foods you love, rather eat them in moderation & choose other foods to provide the balance & variety that are vital to good health.
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