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Written by Franziska Spritzler — Updated on April 17, Eating healthy can help you lose weight and have more energy.
It can also improve your mood and reduce your risk of disease. Yet despite these benefits, maintaining a healthy diet and lifestyle can be challenging.
Here are 14 ways to stick to a healthy diet. Share on Pinterest. Start with realistic expectations. Eating a nutritious diet has many benefits, including potential weight loss.
Think about what really motivates you. Making a list of specific reasons why you want to get healthier can be helpful. Keep this list handy and refer to it when you feel you need a reminder. Keep unhealthy foods out of the house. It's recommended that you eat at least 5 portions of a variety of fruit and vegetables every day.
They can be fresh, frozen, canned, dried or juiced. There's evidence that people who eat at least 5 portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.
A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion. Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion.
In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day. Find out more about what counts towards your 5 A Day. Starchy foods should make up just over a third of everything you eat. This means your meals should be based on these foods. Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre white bread.
Potatoes with the skins on are a great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too. Find out more about starchy foods. Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. They also contain calcium, which helps keep your bones healthy. Find out more about milk and dairy foods. These foods are all good sources of protein, which is essential for the body to grow and repair itself.
Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It's also one of the main sources of vitamin B Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat.
Always cook meat thoroughly. Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.
Sugary foods and drinks are often high in energy measured in kilojoules or calories , and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals. Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies. This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.
Food labels can help. Use them to check how much sugar foods contain. More than Get tips on cutting down on sugar in your diet. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
Even if you do not add salt to your food, you may still be eating too much. About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces. Use food labels to help you cut down. More than 1. Adults and children aged 11 and over should eat no more than 6g of salt about a teaspoonful a day.
Younger children should have even less. Get tips on cutting down on salt in your diet. As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing. Simply getting to the point of being able to order a salad at a restaurant is a great achievement for many. However, not all salads are equally healthy.
In fact, some salads are smothered in high calorie dressings, which may make the salads even higher in calories than other items on the menu. Asking for the dressing on the side makes it a lot easier to control the portion size and amount of calories that you consume. However, many commercial varieties of coffee contain lots of additional ingredients, such as sugar, syrup, heavy cream, and sweeteners. Instead, try drinking your coffee black or just adding a small amount of milk or cream instead of sugar.
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Calcium has many benefits, but most people aren't getting enough of this mineral. Here is a list of 15 foods that are rich in calcium, many of which…. Health Conditions Discover Plan Connect. Slow down. Share on Pinterest Photography by Aya Brackett. Choose whole grain bread instead of refined. Add Greek yogurt to your diet. Eat eggs, preferably for breakfast. Increase your protein intake. Drink enough water. Bake or roast instead of grilling or frying. Take omega-3 and vitamin D supplements.
Replace your favorite fast food restaurant.
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