1. Base your
meals on starchy foods.
-Choose whole grains
and potatoes with skin where possible, because they have more fibre,
vitamins and minerals.
-Remember starchy
foods contain fewer than half the calories of fats per gram.
2. Eat lots of
fruits and Vegetables.
-Try grating
vegetables like carrots and courgettes into bolognaise or add lots of
vegetables to homemade tomato sauce and blend.
-Choose a variety of
fruits and vegetables as they contain different combinations of
vitamins and minerals.
3. Eat more fish.
-Remember that one
portion of fish is approximately 140g cooked weight.
-Oily fish is one of
the only natural food sources of vitamin D, important for bone
health.
4. Cut down on
Saturated fat and sugar.
-Too much sugar,
especially between meals can increase risk of tooth decay and will
add extra calories so lint your added sugar intake.
-Replace saturated
fats from butter, pastries, cream, pies and cheese with unsaturated
fats found in vegetable oils, nuts, seeds, oily fish and avocados.
5. Don’t get
thirsty.
-Aim for 8-10
glasses of fluid per day. Water is the best choice as it hydrates you
without adding any extra calories to your daily intake.
-Alcohol does not
count because it makes you pass urine more frequently and contributes
to dehydration rather than hydrated!
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