1. Don’t Skip Your Breakfast
You can get fiber, calories, vitamins and minerals from a healthy breakfast. Make sure your breakfast include wholegrain cereals, porridge or whole meal toast for a healthy start.
2. Take More and More Water
One should aim for 8 to 10 glasses of water per day. Water is the perfect choice as it hydrates without adding any extra calories. Fluids such as water, tea, coffee, milk, soft drinks, fruit juice, and more can be recommended, but please avoid sugar into your drinks as it may increase risk of dental decay.
3. Take Lots of Fruits & Vegetables and Starchy Foods
You must take wide variety of fruits and vegetables as they contain different combinations of vitamins and minerals. Vegetables like carrots and courgettes can be used in bolognaise or different vegetables can be added into your homemade tomato sauce and blend.
One should make a habit of eating starchy foods like whole grains and potatoes with skin as they are rich in fiber, vitamins and minerals.
4. Eat Fish
It’s always recommended to take at least two portions per week and the one portion should be oily fish. Make sure to know that one portion of fish is about 140g cooked weight. Oily fish is high recommended as it is the best natural food source for vitamin D, which is essential for bone health.
Oily Fish: Salmon, Sardines, Fresh Tuna, Mackerel and Trout. You must select from fresh, smoked, frozen and canned, and remember that smoked fish has salt in it, so please select the lower salt varieties.
5. Stop Consuming Saturated Fat and Sugar
Of course, fat is essential in our diet to provide fatty acids and aid the absorption of fat soluble vitamins like A, D, E and K, but excess fat results in weight gain. You get some 9 calories per gram from fat, which is more than the double from proteins and carbohydrates.
Limit your sugar intake as excess sugar between meals will lead to the risk of tooth decay and adds more calories. You can replace sweet craving with fruits.