Table of contents

• 1.Drink plenty of fluids.
• 2.Eat a variety of food.
• 3.Enjoy plenty of food and vegetable.
• 4.Eat regularly and control the portion size.
• 5.Base your diet on planty of foods rich in carbohydrates.
• 6.Maintain a healthy body weight.
• 7.Reduce salt and sugar intake.

1. Drink Plenty of fluids.

Adult should need to drink at least 1.5 liter of fluids a day. Water is the best source. Fruit juice, tea, soft drinks, milk and other drinks can all be okay from time to time.

2. Eat a variety of food.

For Good health we need multi- different nutrients. One or single food can’t supply it all. So try different types of nutries for your good health.

3. Enjoy plenty of food and vegetable.

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.

4. Eat regularly and control the portion size.

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals. For snacks, we could choose yoghurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or perhaps some bread with cheese.

Paying attention to portion size will help us not to consume too much calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.

5. Base your diets on planty of food rich in Carbohydrates.

About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these at every meal. Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fibre intake.

6. Maintain a healthy body weight.

The right weight for each us depends on factors like our 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.

Excess body fat comes from eating more than we need. 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. The message is reasonably simple: if we are gaining weight, we need to eat less and be more active!

7. Reduce salt and sugar intake.

A high salt intake can result in high blood pressure, and increase the risk of cardiovascular disease. There are different ways to reduce salt in the diet:

• When we go for shopping, we could choose products with lower sodium content.
• When we go for cooking, salt can be substituted with spices, increasing the variety of flavours and tastes.
• When we are eating, it helps not to have salt at the table, or at least not to add salt before tasting.

Sugar provides sweetness and an attractive taste, but sugary foods and drinks are rich in energy, and are best enjoyed in moderation, as an occasional treat. We could use fruits instead, even to sweeten our foods and drinks.