Try to eat healthy

Healthy diet and life style are the best weapons to maintain weight and fight from chronic diseases. It is not as hard as you think. It’s all about your overall pattern of choices and counts.

Apply simple steps below part of your life for long-term benefits:
• You should balance your eating and drinking to maintain your weight.
• Don’t consume more calories that you know you can’t burn
• Increase the amount and intensity of your physical activities
• Aim for at least 30 minutes of moderate physical activity every day.
• Eat a variety of nutritious foods from all food groups:
To get the nutrients you need, eat a dietary pattern that emphasizes:
• Fruits and vegetables
• Whole grains
• Low-fat dairy products
• Poultry, fish and nuts
• Limit red meat and sugary foods and beverages
You may be eating plenty of food, but your body may not get the nutrients it needs to be healthy. Nutrient-rich foods have vitamins and minerals and other nutrients but low in calories.
ALSO DON’T SMOKE TOBACCO ---- AND AVOID SECOND HAND SMOKE.
FOOD AND NUTRIENTS TO INCREASE:

• Increase vegetables and fruits intake
• Eat a variety of vegetables, especially dark-green vegetables and red and orange vegetables and beans and peas.
• Increase intake of whole grains such as barley, oats by replacing refined grains such as white rice, pasta, white bread.
• Increase intake of fat-free or low-fat milk
• Use oils to replace solid fats
• Choose a variety of protein foods such as poultry, eggs, peas, unsalted nuts and seeds.
FOODS AND FOODS COMPONENTS TO REDUCE:
• Reduce daily sodium intake less than23, 00mg. Adult should eat no more than 2.4g of sodium per day that is equal to 6g of salt that is about one tea spoon.
• Reduce intake of saturated fats such as coconut oil, butter, beef less than 10 percent of calories and consume more food sources from monounsaturated and polyunsaturated fatty acids such as olive oil, canola oil, safflower oil, soya bean, corn oil, sunflower oil, fish
• Consume less than 300mg of cholesterol.
BUILDING HEALTHY EATING PATTERN:
• Select a pattern of eating that meets your nutrient needs over time at an appropriate level of calories.
• Account for all foods and beverages consumed and assess how they fit within total healthy eating pattern.
• Take precautionary measures of safety of food when preparing and eating o reduce risk of foodborne illnesses.