Generally speaking, we should include a series of nutritious foods and diets:

? Lots of bread and cereals (especially whole grains), fruits, vegetables and beans (such as chickpeas, lentils and red kidney beans)

? Low salt food, use less salt

? A small amount of sugary food

? Reduced fat milk and other dairy products.

it is also important to drink plenty of water.

Physical exercise and healthy eating

A good balance between exercise and food intake is important because it helps to maintain muscle strength and a healthy weight. It is recommended to do at least 31 minutes of moderate-intensity physical exercise every day, such as walking.

Try to reduce fat

Adults' diet should be low in fat, especially saturated fat. Saturated fat is the main fat in animal products, fried food, chocolate, cakes and biscuits, and it is easier to deposit into adipose tissue than unsaturated fat. Saturated fat can also be converted into cholesterol, leading to an increase in cholesterol levels in the blood.

Dietary fat helps to absorb fat-soluble vitamins (A, D, E and K). When a small amount of polyunsaturated and monounsaturated fats become part of a healthy diet, they may be beneficial to health. Monounsaturated fats are found in nuts, olive oil and avocados, which may help reduce bad cholesterol types (low density lipoprotein or LDL).

It is generally believed that polyunsaturated fat can reduce the level of cholesterol in blood. Polyunsaturated omega-3 fatty acids found in fish, nuts and seeds are considered to have anticoagulant effect on blood, which can reduce the risk of heart disease and possibly lower blood pressure.

Eat foods rich in calcium and iron

It is important for all Australians to eat foods containing iron and calcium. Especially:

? Calcium-It is very important for bone health, especially for infants, women and girls.

·? Iron-Carrying oxygen in the human body is especially important to reduce the risk of anemia in women, girls, vegetarians and athletes.

Slow

Eating matches your eating speed with everyone else's. You don't want to finish the work before everyone else. This is impolite and unhealthy. You don't want to spend an hour eating, so others will have to wait for a long time.