Enjoy your food. No food needs to be excluded from the diet-except occasionally for special medical reasons. There is enough stress in life already without adding to it by worrying unnecessarily about food. It is good to be a little adventurous too with foods that have not previously been tried.
Eat plenty of fruit and vegetables There are many biologically active substances in fruit and vegetables, as well as essential nutrients, that may help to reduce the risk of chronic diseases.
Diets with high amounts of whole grains may help achieve significant weight loss, and also reduce the risk of chronic diseases such as diabetes and cardiovascular diseases. Some good examples of whole grains are whole wheat breads, pastas and oatmeal.
Eating foods that are rich in fiber is essential to the health of your digestive tract. Fiber is found in plants and is generally not digested or absorbed by the body. Fibers may be beneficial in treating or preventing constipation, hemorrhoids as well as keeping your digestive system healthy. There are many foods that are naturally high in fiber and incorporating these into your diet is a good idea. Some good examples of fiber-rich foods include:
* Legumes (lentils, dry beans and peas)
* Other vegetables
* Fruits
* Brown rice
Drink 5 to 8 glasses of water a day. Milk, juice, and soup should not be substituted for the entire water requirement. Caffeinated and alcoholic beverages (due to their diuretic effect) would not be appropriate substitutes at all.
Do not have foods and drinks with lot of sugar in it. Eating sugary foods frequently is the main cause of tooth decay and ofcourse of weight gain. Children's teeth are the most susceptible. Drink fewer high-sugar sodas and eat less white bread, junk food and candy.
If you drink alcohol, drink sensibly Up to 3-4 units* a day for men; 2-3 units* for women (except in pregnancy) will not significantly increase the risk to health over time. (*British units are 8g of alcohol; US units are approximately 12g of alcohol)
Reduce your salt intake: Eating too much salt can contribute to high blood pressure. Most people eat more salt than they need.
Try not to simply cut out high fat foods - try to replace them with a low fat healthy alternative.
Maintain a moderate protein intake, not more than twice the RDA. Eat whole-grain, high-fiber breads and cereals (3 to 6 servings a day).
These days too many people get their vitamins from synthetic sources that are artificially made by pharmaceutical companies. The best way to get these nutrition is , directly from the source, from fruits and vegetables.
Try to avoid the fast food restaurant chains, they usually do not have many healthy options. If you must eat at a fast food restaurant, try to make the healthier choice and order a salad.
Get enough sleep. If you are very tired during the day, your body is going to crave more food to get energy. So, take a nap!
Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.