It is preferable to diversify foods and nutrients, and eat the foods you like, but within limits.
2. Starchy foods, such as bread, pasta, potatoes, and rice, especially those made from whole wheat, are low in fat but rich in important vitamins and minerals, as well as fiber.
3. It is advisable to eat 5 servings of vegetables and fruits daily because they are rich in vitamins, minerals and fibre. It is preferable to eat it fresh or cooked for a short period between main meals.
4. It is preferable to consume milk and its derivatives daily. As for meat, fish or eggs, it is recommended to eat them at least once a week, at a rate of 300 to 600 grams per week.
5. Reduce foods rich in fat, despite their delicious taste. As a rule, the amount of fat should be maintained at only 70 to 90 grams per day.
6. Sugar is found in a number of manufactured foods and drinks. Therefore, it is recommended to avoid sugar and salt as much as possible and reduce their consumption. It is preferable to add salt with iodine.
7. Drinking water is very important, and it is recommended to drink one and a half liters a day and avoid drinking alcohol.
8. Get used to cooking food over low heat for a short time if possible, with a little water and oil, because this means preserving the natural taste and preserving the beneficial substances.
9. Eat slowly and enjoy what you eat. Also, the eye sometimes eats before the mouth. In addition, eating slowly stimulates the feeling of fullness.
10. In addition to food tips, regular exercise and constant movement will help you reach your ideal weight and develop physical fitness.
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