Eat more fiber and starchy foods:
Starchy foods fill up and reduce the need to eat between meals.
It is recommended that fiber intake is at least 30 g per day for an average adult.
It can be obtained from vegetables, fruits, and whole-grain cereals. This will help prevent the development of bowel diseases.
HOW TO INCREASE DIETARY FIBER CONSUMPTION:
I. Eat more fresh fruits and vegetables
II. Choose cereals and snacks that are high in fiber and low in sugar.
III. Use whole-grain cereal products when cooking.
IV. Eat wheat flour or whole-grain bread instead of white bread.
EAT LESS SALT:
I. Try alternative flavors to salt when cooking (e.g. spices and herbs). Or if a salty taste is desired, use salt substitutes that contain less sodium.
II. Reduce the amount of salt that is added to prepared foods such as vegetables and soups and the amount that is added to meals at the table.
III. Reduce salty snacks (e.g. roasted peanuts and crips).
IV. Reduce the number and amount of food consumed to which salt was added during processing. e.g. Bacon, smoked fish, canned vegetables in brine. Etc.
(Talk to you soon).
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