1. STARCHY CARBS ARE A GOOD SUPPLEMENT FOR YOUR MEALS
You might consider having rice, potatoes, pasta and cereal represent about 45% – 65% of your daily food intake. These can also help you feel full for longer due to their high fibre content. Starchy foods have a bad reputation for being unhealthy, but they carry many benefits as well.
2. LOAD UP ON FRUITS AND VEGETABLES
Ideally, you should eat 7-10 portions of fruit and vegetables every day. Instead of a sugary cereal, why not slice up a banana in the morning? It is important to remember that juice only counts as one portion, even if you have it five times a day!
3. EAT MORE FISH
Rich with vitamins, minerals and omega-3 fats, two portions of fish per week will do you good. For oily fish, dig in to some salmon, trout, mackerel, herring, pilchards, sardines or fresh tuna. If you aren’t a fan of oil, try haddock, cod and canned tuna. Also keep in mind that canned and smoked fish can contain a lot of salt.
4. LOWER YOUR INTAKE OF SATURATED FAT AND SUGAR
Saturated fat can increase your cholesterol and nobody wants heart disease. Foods high in saturated fat include:
- Certain beef
- Poultry with skin
- Beef fat
- Lard and cream
- Most dairy products
Sugar can put you at risk for obesity.
Try lowering your consumption of:
- Certain alcoholic beverages (wine, liquor)
- Sugary cereals
5. WATCH YOUR SALT
Aim for no more than 2,000 mg of salt per day. Staying within this limit can help you avoid strokes, heart disease and high blood pressure.
6. EXERCISE OFTEN
Engaging in regular exercise can definitely assist you in weight loss or maintenance. You don’t necessarily need to join a gym either! If it’s a sunny day, try walking to the local coffee shop instead of driving. If you are going to treat yourself to a snack after you exercise, make sure it’s something tasty but also low in calories. You don’t want to undo the good gains you’ve made.
7. DRINK WATER
It is suggested that you drink 9-13 cups of water each day. Water is good for your entire body and can make you feel full. Sugary substitutes like canned soda or juice can be loaded with calories and can have unfortunate health side effects.
8. EAT BREAKFAST EVERY DAY
Think skipping Breakfast will make you slimmer? Think again! Research consistently shows that eating a regular, healthy breakfast can make you less likely to put on weight. Also, children who eat breakfast tend to perform better in school and have a greater ability to pay attention in class.
Eating healthy can have positive implications for your blood pressure.
To make sure you’re always eating healthy, have a look at some of these WAYS TO REDUCE FAT INTAKEShare With A Friend