- • Eat fruits, vegetables, and whole grains every day.
- Include high quality proteins such as pulses, egg white, milk, curd and sprouts etc… In your daily life.
- Eat in moderation.
- Portion control is a new diet. It simply means watchful of the portions of the food that we eat, rather than counting the calories in food.
- If you need to lose weight, track what you eat with a food diary.
- Recognize that fat delivers nutrition and don’t need to avoid fat.
- Any time when reduce fat, be careful not to replace it with refined carbohydrates and processed food.
- Focus on the type of fat you choose.
- Avoid trans fats such as hydrogenated vegetable oil, fried foods and reused oil
- Choose liquid fats over solid fats. For example, olive oil is liquid at room temperature and a healthy choice
- Choose healthy fats, such as fatty fish that are rich in omega-3s, other polyunsaturated fats.
- Include nuts and seeds in diet- but don’t overdo it, as they are also high in calories.
- Choose low fat or nonfat dairy products.
- Replace servings with fatty fish such as salmon, or legumes and nuts, at least twice a week.
- Don’t smoke or use tobacco.
- Drink alcohol only in moderation.
- Get 7 to 8 hours of sleep each night.
- Exercise enough to get heart rate up. One should get 150 minutes of moderate exercise a week. You can break that up for 30 minutes five times a week or take a brisk 10-minute walk three times a day.
- Drink plenty of water.
- Take a break and de-stress. Take deep breaths or meditate.
- Do something with friends or family. Meet for coffee, make a date with your partner, and go to the park together.
