Tips for Healthier Diet.

A diet rich in fruits and vegetables has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy.

1.Eat lots of fruit and veg

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.

Fruits and vegetables are a good source of vitamin and minerals. You won’t find a better nutritional source than fruits and veggies, which are packed with vitamins A, C and E, as well as magnesium, zinc, phosphorous and folic acid. For potassium, one of the most important minerals for your health, eat plenty of avocados, sweet potatoes, bananas, prunes and even tomato paste puree.

2. Choose a variety of lean protein foods

Protein is an important nutrient for supporting body functions like tissue repair, cell maintenance, hormone function, enzymatic reactions, and muscle building. Protein also helps regulate blood sugar and keeps you feeling full, which is why it's important for weight management.

Protein foods group includes not only meat, poultry, and seafood, but also dry beans or peas, eggs, nuts, and seeds. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breas

3. Do not get Thirsty

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.

Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.Remember to drink more fluids during hot weather or while exercising.

4. Reduce Fat, Salt, and Sugar

Regular and excess consumption of foods high in fat,sugar and salt leads to obesity and is a risk factor for diabetes, high blood pressure, heart diseases and other non-communicable diseases (NCDs). Therefore, it is of utmost importance to reduce the consumption of HFSS foods in our daily .

Make water your go-to drink instead of soda or sweetened beverages.

Read labels on packaged ingredients to find foods lower in sodium.

Reduce amounts of salt added to food when cooking and use herbs and spices instead to add flavor like paprika, turmeric, black pepper, garlic or onion powder.

5. Eat Some seafood

From saltwater and freshwater fish to deep water shellfish, seafood is a beloved delicacy. Seafood is nutrient-rich, serves as a good source of protein, vitamins and minerals and is rich in omega-3 fatty acids and in the reduction of common diseases. So as you embark on yet another crawfish boil or fish fry, know that the seafood you’re consuming will yield many benefits!

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. Seafood includes fish such as salmon, tuna, and trout and shellfish such as crab, mussels, and oysters.

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