1. Don’t get thirsty
Average person has to drink about 1.5 to 2 liters of fluid each day in order to avoid dehydration and this is just an addition to the fluid which somebody gets from the food.
Although non-alcoholic drinks count, lower-fat milk and water are healthier and better choices. Also, try to avoid fizzy and sugary soft drinks which are full of calories and added sugars, as well as bad for your teeth.
Unsweetened fruit juice is also sugary. Therefore, try to limit how much you drink and the recommended dose is about 150ml of fruit juice each day. When you are active, or when the weather is warm, you will need more fluids. For that reason, always keep a bottle of water with you in order to avoid getting dehydrated.
2. Eat less salt
You may still be eating too much salt, even though if you don’t add it to your food. About ¾ of salt we consume during a day is already in the food we buy, such as sauces, breads, soups, breakfast cereals, and eggs.
People who consume too much salt can raise their blood pressure and for that reason, people who have high blood pressure are more likely to have a stroke or develop heart disease.
You can use labels of food in order to cut down. If 100 grams of food contains 1.5 gram of salt, then the food is high in salt. Adults and children who are 11 years old or older shouldn’t eat more than 6 grams of salt per day, and younger children should consume even less.
3. Eat more fish
A good source of protein is fish, which also contains a lot of minerals and vitamins. You should eat at least two portions of fish each week and at least one portion should be oily fish.
Omega-3 fats can be found in oily fish, which can help to prevent heart disease. Choose canned, frozen or fresh fish, but keep in mind that smoked or canned fish can be high in salt.
Pilchards, sardines, fresh tuna, herring, trout, mackerel, and salmon are all oily fish. Hake, skate, tinned tuna, cod, coley, plaice, and haddock are all not oily fish. Try to choose as wide a variety as possible in case you regularly eat a lot of fish.
4. Take an apple to work
When you go to work always carry an apple with you. Put it close to you or somewhere where you can always see it, like a desk, each morning.
When the munchies hit, an apple becomes the handiest snack to grab since it is right in front of you. In case you don’t have an apple there, or some other fruit, such as orange or pear, you will go for sticky buns, junk food, sweets, or whatever else is around.
Beside an apple is low in calories, according to a recent study, your lungs may have a better protection against air pollution if you consume this fruit on a daily basis. Therefore, next time you go to work, don’t forget to bring a fruit with you or you might end up eating something you actually don’t want or don’t like at all.
5. Buy better bread
In case you are eating white bread, you are also eating vitamin-fortified starch. Instead, choose whole wheat bread which contains fiber, important nutrients such as copper and selenium, and a lot of other ingredients, which are also good for your health.
This might be a reason why people who consume whole grains have less heart disease, breast cancer, and diabetes. However, it is easily possible that you can be fooled by a dark color. If the first ingredient doesn’t have the word “whole,” it is most like not whole wheat bread. Many people fall for this, and for that reason, you should always read the labels in order to get the food you actually want to buy.
6. Cut down on saturated fat
Each diet needs some fat. However, it is very important to pay attention to the type and amount of fat we are consuming. Two main types of fat are unsaturated and saturated fat.
People who consume a lot of saturated fat can increase the amount of cholesterol in the blood, and it can result in developing heart disease. Saturated fat can be found in a lot of foods, such as cakes, hard cheese, sausages, biscuits, butter, cream, pies, and lard.
You should try to cut down on your intake of saturated fat, and choose foods which have unsaturated fats instead, such as avocados, oily fish, and vegetable oils. Reduced-fat spread instead of lard, ghee or butter or a small amount of vegetable oil is a healthier choice. Also, when you are having meat, cut off any visible fat and choose lean cuts.
7. Cut down on sugar
Most people in the United States drink and eat too much sugar. Drinks and foods, which are sugary, are alcoholic drinks and usually high in energy (measured in calories or kilojoules), and if consumed too often, can add unnecessary weight.
Sugary drinks and foods can also cause tooth decay, especially if consumed between meals. You should cut down on sugary fizzy drinks, sugary breakfast cereals, biscuits, cakes, pastries and alcoholic drinks which have added sugars.
Keep in mind that this is a kind of sugar which we should be cutting down on, rather than sugars which are found in foods, such as fruit and milk. Check food labels in order to see how much sugar a certain food contains. If 100 grams of food contains more than 22 grams of total sugars than the food is high in sugar. Also, if 100 grams of food contains 5 grams of total sugars or even less that means the food is low in sugar.
8. Don’t skip breakfast
There are many people who skip their breakfast because they think it will help them lose unwanted weight. However, one study has shown that eating breakfast can actually help people control their weight.
In fact, a healthy breakfast is one of the most important parts of a balanced, healthy diet, since it provides some of the minerals and vitamins we need for good health.
There are many healthy recipes for good, healthy breakfast which will help you to feel full without getting unnecessary weight. For example, a whole grain, lower sugar cereal with fruit which is sliced over the top is a nutritious, healthy and tasty breakfast. Make sure to look up for other breakfast ideas, too.
9. Eat a lot of vegetables and fruits
According to a study, it is recommended to consume at least five portions of different types of vegetables and fruit each day.
Don’t worry, it is actually easier than it sounds. Vegetables cooked into the dish can count as one portion, and a glass of unsweetened 100% fruit juice (150ml) also counts.
Almost every type of vegetable and fruit is a good and healthy choice. Next time you make your meal choose vegetables, such as onions, corn, peas, kale, broccoli, spinach, beets, carrots, or potatoes. Also, if you want to snack a piece of fresh fruit, you can eat an apple, strawberries, orange, grape, banana, avocado, kiwifruit, pear or peach.
10. Eat smaller portions
Recently, serving sizes on our tables have ballooned. Next time you go out for a dinner, instead of an entrée choose a starter, don’t order anything that is supersized, and split a dish with a friend.
When you are at home, you can use visual cues. A size of your serving of chicken, fish, or meat should be the size of a tennis ball, and a cup of rice, pasta or mashed potato is about the size of an average glass. However, in case you are not satisfied at the end of your meal, you can round off the meal with fruit, or add more leafy green vegetables.