For a healthier diet, try to use a small amount of vegetable oils, olive oil, and oil that has been reduced in fat.
When you eat meat, try to choose lean cuts and trim, trim and discard any visible fat.
Eat less salt.
More than 6 grams per day is not suitable for adults.
Eating too much salt can raise your blood pressure. People with high blood pressure have the possibility of heart disease or stroke.
Even if you do not add salt to your food, you may be consuming too much salt.
About three-quarters of the salt you eat is in the food you buy, such as breakfast cereals, soups, breads and sauces.
Use food labels to help reduce salt intake. More than 1.5 grams of salt per 100 grams means that this food contains a lot of salt.
Adults and children aged 11 and older should not consume more than 6 grams of salt (about one teaspoon) per day. Younger children should consume even less than this amount.
Be active and keep your weight in a healthy range.
In addition to having a healthy diet, regular exercise can also help reduce serious health conditions and illnesses. Exercise and activity are also good for your health.
Being overweight or obese can lead to physical and health problems, including type 2 diabetes, some types of cancer, heart disease, and stroke. Being underweight can also affect your health.
Most adults should lose weight by eating fewer calories.
If you are trying to lose weight, aim to eat less food and exercise more. Eating a healthy and balanced diet can help you maintain a healthy weight.
Using a calculator, calculate your BMI or body fat mass index and your ideal body fat mass index.
Don’t be thirsty.
To prevent dehydration, you should drink plenty of fluids. It is recommended to drink 6 to 8 glasses of fluids daily. This amount is in addition to the fluids you get while eating.
All soft drinks are on the list of fluids to drink, but water, low-fat milk, and low-sugar beverages such as tea and coffee are healthier options.
Try to avoid sweet and carbonated drinks, because they have high calories and are harmful to teeth.
Even unsweetened juices and smoothies contain free sugar.
The total combined drinks including fruit juice, vegetable juice and smoothies should not exceed 150 ml per day, which is about a small glass.
Remember to drink more fluids when the weather is hot or when you exercise.
Don’t skip breakfast.
Is breakfast useful? Some people skip breakfast because they think it will help them lose weight.
But a healthy breakfast, rich in fiber, low in fat, low in sugar and low in salt, can be part of a balanced diet and healthy nutrition and help you get the nutrients you need for good health.
Low-sugar whole grains with low-fat milk and slices of fruit can be a nutritious and healthy breakfast.