1. Eat varieties in foods 

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For good health, we need more than 40 different nutrients, and no single food can supply them all. A high-fat lunch could be followed by a low-fat dinner.

2. Diet based on plenty of foods rich in carbohydrates

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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.

3. Eat plenty of fruits and vegetables

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Fruits and vegetables are among the most important foods for us

4. Reduce salt and sugar intake

5. Eat regularly in controlled amount

Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet.

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. 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.

6. Drink plenty of fluids

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Adults need to drink at least 4.5-5 litres of fluid a day. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavoured.

7. Maintain a healthy body weight

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

8. Make a habit!

Physical activity is important for people of all weight ranges and health conditions. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being. We don’t have to be top athletes to get on the move! 150 minutes per week of moderate physical activity is advised, and it can easily become part of our daily routine.

9. Start now And keep Moving.

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Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. For three days, we could write down the foods and drinks we consume throughout the day, and make a note of the amount of movement we made.