8 WAYS to eat healthier

Food is our main source of survival as humans
and if we dont eat the right things , it can be very
hazardous …. Here are some changes you need
to make in you diet plan to make your feeding
healthier …….

Make half your plate fruits and vegetables:
Choose red, orange, and dark-green vegetables
like tomatoes, sweet potatoes, and broccoli, along
with other vegetables for your meals. Add fruit to
meals as part of main or side dishes or as
dessert. The more colorful you make your plate,
the more likely you are to get the vitamins,
minerals, and fiber your body needs to be healthy.
Make half the grains you eat whole grains: An
easy way to eat more whole grains is to switch
from a refined-grain food to a whole-grain food.
For example, eat whole-wheat bread instead of
white bread. Read the ingredients list and choose
products that list a whole-grain ingredients first.
Look for things like: “whole wheat,” “brown rice,”
“bulgur,” “buckwheat,” “oatmeal,” “rolled oats,”
quinoa,” or “wild rice.”
Switch to fat-free or low-fat (1%) milk: Both
have the same amount of calcium and other
essential nutrients as whole milk, but fewer
calories and less saturated fat.
Choose a variety of lean protein foods: Meat,
poultry, seafood, dry beans or peas, eggs, nuts,
and seeds are considered part of the protein foods
group. Select leaner cuts of ground beef (where
the label says 90% lean or higher), turkey breast,
or chicken breast.
Compare sodium in foods: Use the Nutrition
Facts label to choose lower sodium versions of
foods like soup, bread, and frozen meals. Select
canned foods labeled “low sodium,” “reduced
sodium,” or “no salt added.”
Drink water instead of sugary drinks: Cut calories
by drinking water or unsweetened beverages.
Soda, energy drinks, and sports drinks are a major
source of added sugar and calories in American
diets. Try adding a slice of lemon, lime, or
watermelon or a splash of 100% juice to your
glass of water if you want some flavor.
Eat some seafood: Seafood includes fish (such as
salmon, tuna, and trout) and shellfish (such as
crab, mussels, and oysters). 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, too.
Cut back on solid fats: Eat fewer foods that
contain solid fats. The major sources for
Nigerians are junk food from fast foodies ,
cookies, akara, buns and other desserts (often
made with butter, margarine, or shortening);
pizza; processed and fatty meats (e.g., sausages,
hot dogs, bacon, ribs); and ice cream.