Healthy eating means eating foods from the four food groups that are proteins, carbohydrates, fat, water, and minerals to maintain your health and have energy. Eating healthy together with being active lowers the risk of you falling sick and helps you maintain a healthy weight. The key to healthy eating is eating the right amount of calories depending on how active you are so that the energy you consume balances with the energy you use bearing in mind that eating or drinking too much or too little makes you put on weight or lose weight respectively.
Eat the right types of foods to ensure you are getting a balanced diet and that your body gets all nutrients it needs. Base your meals on starchy carbohydrates like potatoes, pasta, bread, and whole grain. Use of the Eat Well Plate divided into portions each portion representing each food group helps you eat a healthy meal. Always check the nutritional fact table and percent daily value of foods before you purchase.
Choose healthier foods
Eat more of vegetables and fruit
Fruits contain different combinations of vitamins and minerals. Whether taken as fruit juices, fresh or frozen, all count.
Eat less salt
An adult needs less than 6g a day, and this amount is less for children. High salt intake puts you at a risk of developing high blood pressure that even puts you at a risk of developing a stroke or heart disease.
Cut down on saturated fats and sugar
Fat is essential in your diet, but you need to keep an eye on the amount and type you are eating. Too much-saturated fat increases the amount of cholesterol in your body leading to weight gain, which increases the possibility of you developing heart diseases. Use more of fats found in vegetable oils, seeds, and avocados. Consumption of drinks and foods high in sugar increases the risk of obesity and tooth decay. If you have, sweet cravings have fruit instead.
Eat more fish
Fish is a good source of protein and contains many vitamins and minerals. Two portions of fish in a week including a portion of oily fish that contains omega-3 fats that help to prevent heart disease. Oily fish are a source of vitamin D that is important for bone health.
Walk, cycle, and swim. Exercising reduces the chances of you having type 2 Diabetes and stroke.
Hydrate more often
Water is the best fluid you should drink because it has zero calories. Drink 8-10 glasses of fluids per day. Tea, milk, fruit juice can also work.