| these basic diet tips to get started, and live a healthy | | | | you weigh the food in your meal you may find that it |
| life | | | | is more than the recommended serving size. Aim to |
| # Drink a lot of water every day — Drinking | | | | eat the right serving size as shown in the nutrition |
| water has many health benefits. It is a key ingredient | | | | table at the back of the packet. |
| in keeping your internal systems in balance. Around | | | | # Eat slowly, and chew thoroughly. This is good for |
| 6-8 glasses of water is the recommended daily | | | | the digestion, and also you will feel fuller sooner. |
| intake. | | | | # Try to avoid eating anything, especially |
| # Eat 5-6 small meals in a day rather than three big | | | | carbohydrates, in the last 2-3 hours before you go to |
| meals, this will help control your weight. Enjoy eating | | | | bed. |
| more in the morning and afternoon; dinner should be | | | | #Avoid processed foods as much as possible. |
| the last and the lightest meal | | | | Instead, go for whole meal and wholegrain. Aim to |
| # Try to include protein plus fibre in all your meals, | | | | eat carbohydrates, which are low G.I. such as whole |
| healthy proteins help to improve muscle mass, and | | | | grains, oats etc. |
| fibre helps to make you feel full, which means you | | | | # Avoid fried food, if you can’t, then at least |
| don’t want to eat so much. | | | | avoid deep fry and go for stir-fry. Ideally, eat baked, |
| # Try to stock your kitchen with healthy foods, try | | | | or grilled food. |
| not to buy junk and fatty foods from the | | | | # Extra Virgin Olive Oil is good for cooking. |
| supermarket. If you have a selection of ready-to-eat | | | | # Include 3-4 grams of Omega-3 fatty acids in your |
| healthy meals and snacks at home then there is less | | | | diet daily. Foods like salmon, walnuts, and flaxseed |
| chance of you ordering a pizza delivery. | | | | are excellent sources of Omega-3. Omega-3 Fish oil |
| #When you are eating out, try to share meals, or | | | | capsules as a dietary supplement are a convenient |
| order a child’s portion. Seriously, this is a great | | | | way to do this. |
| way to reduce your food intake. If possible, eat a | | | | # If you are not a gym lover, then try to take a |
| healthy snack before you go out to eat, so that you | | | | brisk 30 minutes walk once a day, 5 days a week. |
| aren’t tempted to over-eat, but still you | | | | This exercise, coupled with a healthy diet, is good for |
| don’t go hungry | | | | cardiovascular fitness and for overall good health. |
| # If you are on a weight control program, or trying | | | | # Drinking fresh fruit juice is healthy, but you |
| to loose weight, buy a kitchen scale. It is easy to | | | | can’t beat actual fresh fruit. |
| underestimate the amount you are eating, and when | | | | |