Eat a variety of foods 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.
Base your diet on foods rich in carbohydrates
About half of the calories in our diet should come from foods containing carbohydrates such as cereals, rice, pasta, potatoes, and bread.
- Include wholegrain foods, such as pasta, bread, and cereals to increase our fibre intake.
Get on the move, make it a habit!
Physical activity is important for people of all weight ranges and health conditions
- 150 minutes per week of moderate physical activity is advised, and it can easily become part of our daily routine
- Use stairs instead of the elevator
- Go for a walk during lunch breaks
- Make time for a family weekend activity
Replace saturated with unsaturated fat
Limit the consumption of total and saturated fats, and avoid trans fats.
- Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.
- When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of meat, use vegetable oils.
Drink plenty of fluids
Adults need to drink at least 1.5 litres of fluid a day.
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
- A glass of fresh fruit juice at breakfast, an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal
Maintain a healthy body weight
The right weight depends on factors like our gender, height, age, and genes.
- If we are gaining weight, we need to eat less and be more active!
- Physical activity helps us spend the energy, and makes us feel good.
Start now! And keep changing gradually
Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once
- Write down foods and drinks we consume throughout the day, and make a note of the amount of movement we made
- Start with small changes to introduce gradually
Reduce salt and sugar intake
Different ways to reduce salt in the diet
- Shopping
- Choose products with lower sodium content
- Cooking, salt can be substituted with spices
- Eating, it helps not to have salt at the table or at least not to add salt before tasting
- Use fruits instead
Eat regularly, control the portion size
A variety of foods, regularly, and in the right amounts is the best formula for a healthy diet
- Paying attention to portion size will help us not to consume too much calories, and will allow us to eat all the foods we enjoy, without having to eliminate any
- Cooking the right amount makes it easier to not overeat
- Using smaller plates helps with smaller servings
