Choose fruits and vegetables. Add these to every meal. Try to eat at least 5 servings of these foods a day.
Eat less foods containing added sugar. Research shows that people who frequently drink sugary drinks increase the amount of fat in their liver and negatively change their blood lipid levels.
Look for products containing whole wheat flour. They generally contain more fiber, making them more filling and nutritious.
Add protein to every meal. It is considered a satiating agent. As a result, you will feel fuller and will not overeat.
Add more fat to your diet. Unsaturated fats are healthy and may even reduce your risk of heart disease. Eat tuna, salmon, avocados, seeds and nuts to get more healthy fats. One of the best sources of unsaturated fats is peanuts. It also contains 19 vitamins and minerals, protein and fiber.
Watch your portions. Half of the plate should consist of fruits and vegetables, one quarter should consist of proteins, and the other quarter should consist of carbohydrates. Adding healthy fats to your diet will also help you maintain a balanced diet.
Organize your pantry and refrigerator. Remove expired or spoiled food.
Pay attention to when and why you eat. We often eat based on our emotional state rather than hunger cues.
Maintain normal hydration levels. Try to drink 600ml of water between waking up and finishing breakfast, before lunch, before an afternoon snack and the same amount throughout the day. Aim to consume at least 2400 ml of liquid a day, at least half of which is water.
Eat more fiber. The largest amounts are found in fruits, vegetables, whole grains, legumes, nuts and seeds. Most adults should get at least 25 grams of fiber per day.
News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
I am a professional journalist and content creator with extensive experience writing for news websites. I currently work as an author at Gadget Onus, where I specialize in covering hot news topics. My written pieces have been published on some of the biggest media outlets around the world, including The Guardian and BBC News.
