We feel what we eat. What we eat has an immediate as well as long term affect on our health. Good nutrition plays an important role in helping you lead a healthy lifestyle. Combined with physical activity, your diet can help you reach and maintain a healthy weight and reduce your risk of chronic conditions such as diabetes or heart disease, and promote overall health and wellbeing.

Maintain a healthy lifestyle and eating healthy doesn’t have to be hard. You can start by making small changes into your daily eating habits which over time can turn into a habit.

1. Make half your plate fruits and vegetables

Choose red, orange, and dark-green vegetables along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fibre your body needs to be healthy.

2. Make half the grains you eat whole grains

Switch from a refined-grain food to a whole-grain food. For example, choose whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first.

3. Switch to fat-free or low-fat (1%) milk

Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

4. Choose a variety of lean protein foods

Protein foods group includes not only meat, poultry, and seafood, but also dry beans or peas, eggs, nuts, and seeds.

5. Compare sodium in foods

Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labelled “low sodium,” “reduced sodium,” or “no salt added.”

6. Drink water instead of sugary drinks

Drink water to cut back on unnecessary calories from sugary drinks. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in diets. To add flavor to your water, add a slice of lemon, lime, apple or fresh herbs like mint or basil.

7. If you are non-vegetarian, Eat some seafood

Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood.

8. Cut back on solid fats

Eat fewer foods that contain solid fats. The major sources for are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); and ice cream.

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