If you eat more food than your body needs for energy, you will gain weight, because the extra energy you have received will be stored as fat in your body. If you eat less food than your body needs, you will lose weight.
Consume more fish, including oily fish.
Fish is a good source of protein and contains many vitamins and minerals.
One of the ways to have a healthy diet is to eat fish, try to have at least 2 servings of fish a week in your diet, at least one serving of which is oily fish.
Oily fish are very rich in omega-3 fats, and for this reason, they can help prevent heart diseases.
Oily fish include the following:
Non-oily fish include:
Small oily fish
oily fish (cod fish)
You can choose from fresh, frozen, and canned fish, but remember that canned and smoked fish may be high in salt.
Most people should eat fish in more meals, but there are restrictions on the consumption of some types of fish.
Consume a lot of fruits and vegetables.
It is recommended to consume at least 5 units of fruits and vegetables every day. You can eat them fresh, frozen, canned, dry or juice.
Eating 5 units of fruits and vegetables a day is much easier than it seems. Why not smash a banana on your cereal for breakfast, or replace your snack with fresh fruit?
A serving of fresh, canned or frozen fruit or vegetables is about 80 grams. A serving of dried fruit that should be eaten in a meal is about 30 grams.
A 150 ml glass of fruit juice, vegetable juice or smoothie is also considered as a serving, but limit their consumption to one glass a day, because these drinks are sugary and can damage your teeth.
Reduce the consumption of saturated fat and sugar.
You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you eat.
There are two main types of fat: saturated and unsaturated. Too much saturated fat can raise blood cholesterol levels, which increases the risk of heart disease.
On average, men should consume no more than 30 grams of saturated fat per day, while women should consume no more than 20 grams.
Children under the age of 11 should get less saturated fat than adults, but a low-fat diet is not suitable for children under the age of 5.