You need to have a healthy and well-balanced diet, which will not only improve your weight, but will also reduce your blood pressure, reduce your cholesterol and have a positive effect on your mood.
Tips for healthy eating:
Have variety and balance in your daily eating. Try to eat the requirement of 5 serves of fresh fruit and vegetables. Ensure you have enough whole grains as these have been found to reduce the risk of heart disease.
Reduce salt intake in your diet. The National Health and Medical Research Council (NHMRC) advises that Australian adults should aim to consume no more than one teaspoon (4 grams) of salt a day (or 1,600 mg of sodium a day) in order to prevent chronic disease including heart disease.
Keep well hydrated and drink 6-8 glasses of water each day. For those who have diabetes, you need to discuss with your doctor.
Make a habit to read the food labels prior to purchasing any food and choose the healthy one. Compare the sugar, fat, sodium and energy content of different brands. Reduce trans-fat intake and “quick” cooking packaged foods such as rice as the grains are broken down to cook faster and contain less fibre.
If you drink alcohol, limit it to no more than two standard drinks per day. Try to eat before going out, and have a glass of water after each alcoholic drink to stay hydrated.