For health and well-being: 7 simple tips on how to improve nutrition

The key to a healthy diet is the right amount of calories depending on the activity. It will help you feel good and control your weight. The body must receive all the nutrients it needs. There are a number of simple tips that will help you acquire good eating habits and improve your nutrition.

Base your diet on foods with a high fiber content

Choose foods that are high in fiber or whole grains. They have more fiber than refined ones, and they will help you feel fuller for longer. Try to include at least one starchy product (potatoes, unprocessed rice, whole grain pasta and bread, cereals) in each main meal. But watch the fats you add when you cook them.

Eat plenty of fruits and vegetables

At least five servings of different fruits and vegetables every day is desirable. They can be fresh, frozen, canned, dried. A portion of fresh, canned or frozen fruits and vegetables is 80 g. A portion of dried fruit is 30 g.

Eat more fish

Reduce saturated fat and sugar

On average, men should consume no more than 30 g of saturated fat per day, women – no more than 20 g, according to experts of the National Health Service (NHS) of Great Britain. Choose foods that contain unsaturated fats, such as vegetable oils, fatty fish, and avocados. Cut down on free sugars – any sugars added to foods and drinks or found in honey, syrups, fruit juices and smoothies.

Reduce salt

Optimal for adults – no more than six grams per day (about a teaspoon). This includes hidden salt from foods. Its excess in the diet can increase blood pressure. And people with high blood pressure are more likely to develop heart disease or stroke.

Don't feel thirsty

It is important not to allow the body to become dehydrated. But try to avoid sweet and carbonated drinks, as they are high in calories and harmful to teeth. The total amount of drinks such as fruit juices, vegetable juices and smoothies should not exceed 150 ml per day.

Do not skip breakfast

This is an important meal. A healthy breakfast with a high fiber content will help to improve nutrition and get vitamins and other useful substances necessary for good health.