For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!
A high-fat lunch could be followed by a low-fat dinner. After a large meat portion at dinner, perhaps fish should be the next day’s choice?
About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these at every meal. The followings could also help:
Replace saturated with unsaturated fat: Fats are important for good health and proper functioning of the body. However, too much of it can negatively affect our weight and cardiovascular health. Different kinds of fats have different health effects, and some of these tips could help us keep the balance right.
Enjoy plenty of fruits and vegetables: Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.
Reduce salt and sugar intake: A high salt intake can result in high blood pressure, and increase the risk of cardiovascular disease. There are different ways to reduce salt in the diet: when shopping, we could choose products with lower sodium content. When cooking, salt can be substituted with spices, increasing the variety of flavours and tastes. When eating, it helps not to have salt at the table, or at least not to add salt before tasting.
Eat regularly, control the portion size: Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet. Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals.
Drink plenty of fluids: Adults need to drink at least 1.5 litres of fluid a day! Or more if it’s very hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavoured. Fruit juices, tea, soft drinks, milk and other drinks, can all be okay – from time to time.
Maintain a healthy body weight: The right weight for each depends on factors like our gender, height, age, and genes. Being affected by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.