Are you eating healthy and balanced food ? Do you have a healthy diet ?

healthy eating is an important part of maintaining healthy physical and mental health , it is important to protect the body and it can help you get a better feeling,  just follow these next tips to make your diet healthy and balanced .

1-eat a lot of fruits and vegetables

We should better eat at least five different kinds of fruit and vegetables every day, it's important to our health, this can be done by making salad a main dish especially during meals and eating fruit salad between meals . this will give a boost to our body of vitamins and essential minerals .

2- Eat more fish per week

Fish is a good source of protein and contains many vitamins and minerals. You should at least eat Fish twice a week ,  Oily Fish are high in fat Omega 3, which helps prevent heart disease. You can choose from fresh, frozen and canned fish, but remember that canned fish can be high in salt. Oily fish include salmon, mackerel, herrings, fresh tuna and sardines,you should eat a lot of different fish.

3-Cut saturated fats and sugar in your food

We all need some fat in our food. It's important to pay attention to the quantity and type of fat in our meal . There are two main types of fat : saturated and non-saturated fats. A lot of saturated fats can increase the amount of cholesterol in blood, increasing the risk of heart disease. There is saturated fat in many foods, such as cheese, cake, biscuits, sausage, cream, butter and pancakes. It is prefered to choose foods that contain non-saturated fats rather than saturated, such as vegetable oils and avocado. you can just use a small amounts of vegetable oil, butter or margarine.

4- Eat less salt in your food

Reduce the salt in your food, even if you don't add salt to your food, your food may still have too much salt. In fact about Three-quarters of the salt we eat is in the food we buy like cereal, soup, bread and sauces.

Eating too much salt can raise blood pressure. People with high blood pressure are more susceptible to developing heart disease or stroke.

5- Enjoy healthy weight

A healthy and balanced diet plays a key role in maintaining healthy weight, which is an important part of good health generally. Overweight or obesity causes health problems such as type 2 Diabetes, some types of cancer, heart disease and stroke.

Weight loss can also affect your health. You can check if you have healthy weight by using a healthy weight calculator. Most adults need to lose their weight, and need to watch calories for doing so. If you're trying to lose weight, you have to eat less food.

Eating a healthy and balanced diet is also helping to reduce weight so you have to reduce foods that contain a high percentage of fat and sugar, and eat a lot of fruits and vegetables. You can request information and advice from your doctor or nutritionist if you can't lose weight.

Physical activity can also help you lose weight or get healthy weight. The practice of activity does not have to mean spend hours in gyms, find ways to contain more activity in everyday life. For example, try to get off the bus one station far from your home on the way home from work and walk. Physical activity may help to reduce the risk of heart disease, stroke and diabetes.

6- Drink too much water even if  you are not thirsty 

Drinking water is necessary. We need to drink about 1.2 litres of fluid everyday to prevent dehydration. That plus the liquid we get from the food we eat.

Water and milk and fruit juices are the most healthy. Avoid soft drinks and energy drinks that contain a high percentage of sugar added and therefore be high in calories and dental.

7-don't neglect breakfast, have a healthy breakfast

Some people neglect breakfast because they think they're helping them lose their weight. In fact, research shows that eating breakfast can help people control the weight. Having a healthy breakfast is an important part of a balanced diet, providing some of the vitamins and minerals that we need for good health. Full Grain and fruit are delicious and nutritious breakfast meals.

8- starchy foods necessary too

Starchy foods should be about one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. It's best to choose the full grain foods whenever possible because it contains more fiber, this gonna make you feel full longer.

 your table must include at least one item of starchy foods with each main meal. Some people think that starchy foods are bad in general but this is not right .