1. Have foods 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 increase our fibre intake.
2. Drink plenty of fluids
Adults need to drink at least 1.5 litres of fluids a day, or even more if it’s very hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavoured. Fruit juices, tea, soft drinks, milk and other drinks should be consumed only occasionally.
3. Maintain a healthy body weight
The right weight for each us depends on factors like our gender, height, age and genes. Being obese or 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. 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!
4. Enjoy plenty of fruits and vegetables
Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should try to eat at least five servings of fruits/vegetables 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.
5. Exercise regularly
Physical activity is important for people of all weight ranges and health conditions. It helps us burn the extra calories, is good for the heart and circulatory system, and maintains or increases our muscle mass. It helps us focus and improves the overall health well-being. 150 minutes per week of moderate physical activity is advised, and it can easily become part of our daily routine. We all could use the stairs instead of the elevator, go for a walk during lunch breaks (and stretch in our offices in between) and make time for a family weekend activity.