Replace Sugary Drinks with Water
Switch over to Low Fat Dairy Products.
Make your plate colorful with dark green, orange, red and other vegetables, more colors means more vitamins, fiber and minerals for our body. Tomatoes, sweet potatoes, and broccoli, along with other vegetables have numerous health benefits.
Avoid Refined Grains, switch over to Whole Grain Foods
Add Sea Food to Diet.
Salmon, Tuna and Trout are high in Omega 3 Fatty Acids and are good for Health; similarly, Shell Fish like Crabs and Oyster are also good for health. Add variety of fish to your Diet
Replace Red Meat with White Meat.
Even while eating white meat like Poultry or Turkey, prefer breast instead of leg. If you still want to eat meat, select lean meat cuts.
Select Foods Low in Sodium Contents.
Canned Foods are usually high in sodium content, select food with low sodium content. Foods high in sodium results in weight gain.
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.”
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.
- How to Gain Weight (healthinessbox.com)