1.Find out what you need
Get personalize nutrition information on your age, gender, height, weight, and physical activity level. SuperTracker is a good source to provide your calorie level, shows foods and beverages you need, and tracks progress toward your goals.
2.Enjoy your food but eat less
Use smaller plates for portion control. Also, eat slower to enjoy the food and let it register in your body.
3.Strengthen your bones
Fat-free and low-fat milk, cheese, and yogurt help to strengthen your bones. Use these calcium-rich foods to toughen up your body.
4.Make half your plate fruits and vegetables
A colorful plate with fruits and vegetables is ideal to help you get tons of vitamins and nutrients.
Water helps you stay hydrated and maintain your weight.
6.Eat whole grains more often
Eat whole grains, such as brown rice and whole-grain pastas and breads to keep you full and provide you with more fiber content.
7.Learn what is in foods
Always look at the Nutrition Facts labels to understand what you’re consuming.
8.Cut back on some foods
You can reduce your calories by cutting back on fattening and sugar foods. Limit your consumption of ribs, bacon, candies, and cakes.
9.Be a better cook
You can try out healthier recipes that reduce salt, fat, and sugar intake. Additionally, you should have most of your meals at home to gain more control of your eating.
10.Be active whenever you can
Try to be active at least 2.5 to 3 hours a week. A combination of cardio and strength training can give you well-rounded fitness.