1. Eat a variety of foods
To improve our health, we need over 40 different nutrients, and no single food can supply them all. It’s not about a single meal but about a balanced food choice over time that will make a great difference! For example, after a large meat portion at dinner, foods like fish should be the next day’s choice.
2. Base your diet on many foods rich in carbohydrates
About half of the calories in our diet should come from foods that are rich in carbohydrates, like cereals, rice, pasta, bread, and potatoes. It is good to include at least one of these at every meal. Wholegrain foods, such as wholegrain bread, cereals, and pasta, will increase our fibre intake.
3. Replace saturated with unsaturated fat
Fats are showed to be important for good health and functioning of the body. However, too much of fats can negatively affect our weight and cardiovascular health. Different kinds of fats have different effects, and some of these tips can help us keep the balance right:
- We should limit the consumption of total and saturated fats (often from foods of animal origin), and avoid trans fats completely; reading the labels of food to identify the sources.
- Eating fish 2-3 times per week, with at least one serving of oily fish, can contribute to our right intake of unsaturated fats.
- When cooking, boil, steam or bake, instead of frying, use vegetable oils and remove the fatty part of meat.
4. Eat plenty of fruits and vegetables
Fruits and vegetables are among the most important foods that give us enough fibre, vitamins, and minerals. We should eat at least 5 servings per day. For instance, a glass of fresh fruit juice for breakfast, then an apple and a piece of watermelon as snacks, and a portion of different vegetables at each meal.