Have lots of fruits and vegetables

Fruits and vegetables are full of fibres plus a whole range of vitamins and minerals. As they are low in calories, fruits and vegetables play an important role in diet.
Studies have shown that people who have lots of fruits and vegetables everyday may have lower risk of illness. For this reason, health autorities recommend that you should eat atleast five portions of fruits and vegetables everyday and it does not matter whether it is fresh, tinned, cooked, juiced or dried. But, you may ask me that what is a portion? Here it is:
1. One piece of medium-sized fruit - eg, an apple, peach, banana or orange

2. One slice of large fruit, such as melon, mango or pineapple

3. One handful of grapes or two handfuls of cherries or berry fruits

4. One tablespoon of dried fruit

5. A glass (roughly 100ml) of fruit or vegetable juice

6. A small tin (roughly 200g) of fruit

7. A side salad

8. A serving (roughly 100g) of vegetables - eg, frozen or mushy peas, boiled carrots or stir-fried broccoli

9. The vegetables served in a portion of vegetable curry, lasagne, stir-fry or casserole .

Lose weight for better living

Here are some guidelines about how to lose weight safely:

1. Eat fewer calories : Decrease the no. of calories you get while increasing your physical activity everyday . A safe plan is to eat 300 - 500 fewer calories a day to lose 1-2 pounds/week.

2. Lose weight slowly : It is best to aim for losing 1/2 to 2 pounds / week . "Crash diet" may take off pounds faster, but can cause you to gain back even more pounds than you lost after you stop the diet.

3. Exercise : Get active for atleast 30 mins / day . You don't have to go to gym . Brisk walking, gardening, riding a bicycle, tennis , dancing - all count as exercise. To get more active, you can park your car far away from mall or take the stairs instead of elevator.

4. Eat less fat and sugar : Eat lean types of meat, poultry and fish. Eat less sugar and fewer sweets. Drink less or no alcohol.

5. Eat wide variety of food including starches and dairy products. This helps your body to get the nutrients and vitamins. There are many good tasting low ,no and reduced fat milks , yogurt, cheese, ice creams.Eat smaller amounts of food at each meal.