Do not neglect breakfast
People who eat breakfast made up of bread, low-fat milk, yogurt, whole grains, fruits and vegetables are more likely to lose weight than people who ignore breakfast, so they are more likely to eat more servings per day.
Eat regularly
Eating meals and snacks should be done regularly. It is recommended that meals include the recommended number of portions. It is important to control the weight, depending on the body’s reactions, how much food it needs and how long it is. Random eating is likely to contain a lot of saturated fat, salt, And sugars at the expense of fiber and food necessary for the body, and can eat apples as a snack during the day, which can be taken anywhere to eat whenever the person feels hungry, it is a low-calorie food that protects the lungs from polluted air.
More daily
The amount of rations that must be taken at least daily:
- Five servings of fruits and vegetables (half a cup).
- Three servings of low-fat milk, or yogurt, or cheese (cup).
- Nine servings of whole grains, rice, or noodles (half a cup) or bread (slice).
- 226.8 grams of meat-free fat, or fish, or poultry.
Drink fluids
It is recommended to drink about six to eight glasses a day in addition to the amount of water in the food to avoid dryness of the body, and consider water and low-fat milk of the best health options, and be careful to avoid soft drinks and hot, which contain lots of sugars and calories, In a quantity not exceeding 150 milliliters.
Healthy habits
There are some healthy habits to follow:
- Try to eat the same date every day.
- Lunch early and reduce the amount of dinner.
- Refrain from eating at night.
- Get used to good sleep habits.