Making Changes

Simple changes in your diet can help you lea a longer and healthier life. You should take note of the steps mentioned below for the same:
1) Foods with high starch content: Start is high source of energy. This also helps in reducing fat intact and also gives you more fiber. Starch is largely found in Pasta, rice, potatoes and bread.
Consuming good quantities of fruits & Vegetables: Minerals and vitamins are present in high quantities in vegetables and fruits, these are very essential for the body to perform all the activities smoothly. As per the Department of health, Children as well as Adults are expected to eat 5 portions of vegetables and fruits everyday.
Consuming more Fish (oily): Iodine and protein are present in large quantities in fish. Especially Oily fish is filled with fatty acids like omega-3, This eventually reduces chance of cardiovascular diseases. Only 2 portions of fish and 1 portion of Oily fish is advisable each week.
Decrease in consumption of sugar and fat: Fat which is saturated is harmful to your health giving rise to levels in cholesterol in blood, which eventually results in heart ailments. Trying switching to skimmed milk instead of milk with whole fat. This is healthier. You can seldom treat yourself with sugary foods. Try and maintain to consume it occasionally.
Decreasing Salt consumption: You are advised to consume not more than 6 g salt per day, lesser for children. Go for foods with caption as ‘reduced salt’. Processed foods are usually high in salt content, hence should be avoided. Tinned foods fish, pulses & vegetables and in salt water. You should wash it before consuming.
Right Weight: weighing right is the prime concern these days. It reduces chances of getting diabetes, cancer and cardiovascular diseases. People with over weight also have chances of back and Joint pains along with breathlessness. Weight loss can be achieved by reducing your calorie content you intake of after each meal. You can consult a dietician for more tips. Also increase of physical activities is a must. A right combination of Diet with minimum 45 mins to one hour physical activity can bring down your weight.
Drinking water: There are lot people who do not drink water to the required level. This can cause severe problems later, like low concentration, headaches and tiredness. 6-8 glasses is a must.
Consuming healthy breakfast: Breakfast is the most important meal of the day. You need to have it like a king. A proper breakfast should include wholegrain bread, skimmed milk and a bowl of fruits or a fruit juice. You can include boiled eggs or muffins (low fat) etc. The name it self suggest you “Breakfast”, which means you are breaking a fast. You are consuming food after a gap of at least 8-9 hours which the highest in 24 hours. Hence everyone should make sure that this should be your best meal of the day.