Avoid Fizzy Drinks
Replace Sugary Drinks with Water
Soda, energy drinks, and sports drinks are a major source of added sugar and calories, avoid these drinks and replace these with water. Add lemon to water or go for fresh juices
Low Fat Diary Products
Switch over to Low Fat Dairy Products.
Essential nutrients, minerals and calcium is almost equal in Low Fat and whole milk products, induct Fat Free or Low Fat Dairy products in your Diet.
Eat at least Half Plate of Fruit, Vegetable or Salad before every Meal
Fruits and Vegetables
Make your plate colorful with dark green, orange, red and other vegetables, more colors means more vitamins, fiber and minerals for our body. Tomatoes, sweet potatoes, and broccoli, along with other vegetables have numerous health benefits.
Wholegrain
Avoid Refined Grains, switch over to Whole Grain Foods
Refined grains usually have more carbs and less fiber, eating whole grain foods like whole wheat bread, oatmeal, porridge etc are healthier.
Add Sea Food to Diet.
Omega-3 Fatty Acids
Salmon, Tuna and Trout are high in Omega 3 Fatty Acids and are good for Health; similarly, Shell Fish like Crabs and Oyster are also good for health. Add variety of fish to your Diet
Replace Red Meat with White Meat.
Even while eating white meat like Poultry or Turkey, prefer breast instead of leg. If you still want to eat meat, select lean meat cuts.
Select Foods Low in Sodium Contents.
Canned Foods are usually high in sodium content, select food with low sodium content. Foods high in sodium results in weight gain.
Poultry Breast
Choose a variety of lean protein foods:
Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast.
Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.”
Sea Food
Eat some seafood: Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood, too.
