10 tips for healthy eating.

The key is to incorporate habits that accompany us every day and allow us to maintain an optimal body weight.

The first challenge when it comes to looking and feeling better every day is to understand that the key is to incorporate habits that accompany us day by day and allow us to maintain a healthy body weight.

Adding a variety of foods, adding what we like in the right measure, doing moderate physical exercise according to our possibilities, putting aside food myths and turning to a medical specialist for any consultation are some of the keys when it comes to looking after our health and looking good. Our body is the result of our choices.

Based on the recommendations of the world's major scientific nutrition societies, we can take 10 key tips as a trigger for the incorporation of healthy habits.

1. Eat a variety of foods

We need more than 40 different nutrients and no single food can provide them all. Today's food supply makes it easy to eat a wide variety of foods, whether you buy fresh food for cooking, ready meals or takeaways. Always choose foods in a balanced way!

2. Base your diet on carbohydrate-rich foods

Most people do not incorporate enough carbohydrate-rich foods such as bread, pasta, rice, potatoes and other grains, considering them off-limits to keep the weight off. However, this is not correct - more than half of the calories in your diet, i.e. about 60 %, should come from these foods. Ideally, increase your fibre intake by eating wholemeal bread, wholemeal pasta and other cereals.

3. Eat plenty of fruit and vegetables

Most people do not eat enough of these foods that provide important protective nutrients. Try to eat at least five servings a day. Try new recipes or see what ready meals are available in the supermarket.

4. Maintain a healthy body weight and feel good about yourself.

The right weight depends on many factors such as gender, height, age and genetics. Being overweight increases the risk of several diseases such as cardiovascular, bone, joint and cancer problems. Excess fat comes from eating more calories than you need. These extra calories can come from any calorie-containing nutrient (protein, fat, carbohydrate or alcohol) but fat is the most concentrated source of calories. Physical activity is a good way to burn calories and feel good. The message is simple: if you are gaining weight, you need to eat more moderately and be more active.

5. Eat moderate portions - cut back, don't cut out foods.

If you eat the right portions of each food, it is easier to eat from all the food groups without having to cut out any. If you eat out, you could share part of your meal with a friend. Don't give up the habit of eating with those you love.

6. Eat regularly

Skipping meals, especially breakfast, can lead to uncontrolled hunger, often causing overeating. Snacking can help curb hunger, but don't overeat so as not to replace main meals.

7. Drink plenty of fluids

Adults need to drink at least 1.5 litres of fluids a day! And we need more if it is hot or if we do a lot of sport. Hydration is essential for life. Water is obviously a good source of fluids but variety can be both enjoyable and healthy. Other options are diet drinks but these should not be a substitute for water.

8. Get moving

Taking in too many calories and not enough exercise can lead to weight gain. Moderate physical activity helps to burn off extra calories. It is also good for your heart, circulatory system, overall health and well-being. So make physical activity a daily routine - take the stairs instead of the lift (both up and down)! Take a walk during your lunch break. Walk while you talk on the phone - you don't have to be an athlete to move!

9. Start now! and make the changes gradually

Making your lifestyle changes gradually is much easier than making them all at once. For three days, write down the foods and drinks you eat between meals and at meals. Are you eating too few portions of fruit and vegetables? Try eating just one more serving of fruit and vegetables a day to start with. Are your favourite foods high in fat and causing you to gain weight? Don't cut these foods out and feel bad, but instead try to choose low-fat foods or eat less of them. And start using the ladder at work!

10. Remember: it's all about balance

There are no "good" or "bad" foods, only good or bad eating plans. Don't feel guilty about the foods you like, just allow them in moderation and choose other foods that give you the balance and variety you need for good health.