A balanced diet and regular exercise can help avoid most of health problems in adults such as obesity, high blood pressure and high cholesterol levels. Eating a balanced diet ensures that your body gets all the nutrients to generate the energy you need and to fight against illness.
Whole grains provide complex carbohydrates which are a steady source of energy for your body. Whole grain also gives you proteins, vitamins, minerals and fibre. Switching from refined grain foods to whole grain food helps reduce risk of diseases such as obesity, diabetes and heart diseases. You should eat at least three servings from a variety of whole grain foods such a brown rice, wholemeal bread, wholemeal pasta and chapati.
Fruit and vegetables are low in calories and are the major source of nutrients such as Vitamin C needed for healthy skin. Vegetables contain fibre which keeps the gut healthy. You should try to eat at least 5 portions of fruit and vegetables a day.
Milk, yoghurt and other dairy product contains calcium and Vitamin D which gives you stronger bones. Diary foods are also good source of protein and Vitamin A. However they generally contain high amount of saturated fat so you should opt for low fat dairy products. Aim for up to 2 servings of diary products a day.
The major source of protein for your body is from fish, meat, eggs and pulses. They also provide Iron, Zinc and Vitamin B12. Try to avoid red meat as they are high in saturated fat. Fish is a healthier option and they also provide omega-3 fatty acids. You should eat at least one serving of these a day.
Vegetable oil, sunflower oil or olive oil must be preferred over butter, ghee and coconut oil which are high in saturated fat. Too much salt increases the risk of high blood pressure so try to keep the salt in your food to minimum. Limiting the consumption of soft drinks, pastries and other sugary foods helps reduce the risk of heart disease.