By Arthur A. Burley 
1) Enjoy a wide range of food
We need 40 nutrients to be healthy. No one food can provide them with all. It’s not about one meal; it’s about making a healthy food selection over time.
- You could have a high-fat lunch followed by a low-fat dinner.
- Perhaps fish is the best choice after a big dinner of meat.
2) Your diet should include a variety of carb-rich foods.
Foods rich in carbohydrates should make up about half of our daily calories. At least one of these should be included in every meal. Fibre intake will be increased by eating wholegrain bread, pasta, cereals, and other wholegrain foods.
3) Replace saturated fat with unsaturated.
Fats are essential for a healthy and functional body. Too much fat can lead to weight problems and poor cardiovascular health. Different fats have different effects on health, so these tips can help you keep your balance.
- Consumption of saturated and total fats should be limited (many of them coming from animal products). Trans fats should be avoided.
- Consuming fish 2-3 times per week with at least one serving of oily seafood will help us get our daily intake of unsaturated oils.
- Boil, steam, or bake are the best cooking methods.
4) Get plenty of fruits, vegetables and other healthy foods.
Vegetables and fruits are good sources of vitamins, minerals, and fibre. At least five servings of fruits and vegetables should be consumed each day. A glass of fruit juice for breakfast, an apple or watermelon for snacks, and a portion of vegetables at each meal are all good options.
5) Reduce your salt and sugar intake
A high salt intake can result in high blood pressure, and increase risk of cardiovascular disease. There are many ways to reduce salt intake:
- We could shop for products that have lower sodium levels.
- Salt can be replaced with spices when cooking to increase the variety and taste of dishes.
- Salt is a good thing to avoid when eating.
Sugar is sweetening and can be enjoyed as an occasional treat. However, sugary foods and drinks can be high in energy and provide sweetness. You could also use fruits to sweeten your food and beverages.
6) Control your portion sizes and eat regularly.
A healthy diet includes a wide variety of foods and in the right quantities.
Skipping breakfast and other meals can cause out-of-control hunger. This can often lead to helpless overeating. While snacking between meals can help control hunger, it should not replace regular meals. We could snack on yoghurt, unsalted nuts, fresh fruits and vegetables, or bread with cheese.
By paying attention to the portion sizes, we can avoid consuming too many calories and still enjoy all the food we love without eliminating any.
- It is easier to eat the right amount of food.
- Serving reasonable sizes include 100g of meat, one medium-sized piece of fruit, and half a cup of raw pasta.
- You can serve smaller portions by using smaller plates.
- The calorie count on packaged foods could help with portion control.
- We could split a portion of the meal with someone we know to dine out.
7) Get plenty of fluids.
Adults should drink 1.5 litres of fluid per day. If it’s hot or they are active, more is necessary. Water is the best choice. We can choose to drink tap water or mineral water, whether it’s sparkling or not, plain or flavoured. All beverages, including fruit juices, soft drinks and milk, are acceptable – but only occasionally.
8) Keep your body healthy.
Each person’s weight is determined by gender, height, age and genes. Being affected by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.
Exceeding our daily intake of calories can lead to excess body fat. The extra calories can come from any caloric nutrient – protein, fat, carbohydrate, or alcohol, but fat is the most concentrated source of energy. Physical activity helps us spend the energy, and makes us feel good. It is easy to see that you need to eat less but be more active if you are losing weight.
9) Make it a habit; get moving!
For people of all ages and weights, physical activity is essential. It can help us lose extra calories, improve our health, and keep our muscle mass up. You don’t need to be a professional athlete to move. It is recommended that we exercise 150 minutes each week. This can easily be incorporated into our daily lives. We all can do it:
- Use the stairs instead.
- Take a walk in the lunch break (and stretch in our offices between)
- Make time for family weekend activities
10) Get started now! Keep changing slowly.
It is easier to make small changes in your lifestyle than making major ones all at once. We could track what we eat and how much movement we make for three days. It will not be difficult to identify areas where we can improve.
- Do you skip breakfast? Slowly introduce breakfast by adding a small bowl of muesli or a piece of bread to your routine.
- Are you eating too many fruits and vegetables? We can add one more piece of fruit and vegetable per day.
- What are your favourite foods high in fat? These foods can be difficult to eliminate and could cause us to revert to old eating methods. You can opt for low-fat options, eat them less often, and in smaller quantities.
- Too little activity? A great first step is to use the stairs every day.