القائمة الرئيسية


A healthy and balanced diet plays a key role in maintaining a healthy weight, which is an important part of overall good health. Weight gain or obesity can lead to conditions such as type 2 diabetes, certain types of cancer, heart disease and strokes.

Underweight can also affect your health. Check if your weight is healthy by using a healthy weight calculator. Most adults find that they need to lose weight, and reduce the intake of calories to reach a healthy weight. If you are trying to lose weight, eat less and be more active.

A healthy and balanced diet will help you: Try to reduce foods high in fat and sugar, and eat plenty of fruits and vegetables. Do not forget that alcohol is also rich in calories, so reducing your intake of alcohol can help you control your weight as well. 

If you are underweight, see underweight in adults. If you are concerned about your weight, ask your doctor or nutritionist for advice.

Physical activity can help you lose weight or maintain healthy weight. Activity does not mean spending hours in the gym: you can find ways to introduce more activity into your daily life. For example, try to get off the bus at the previous station for your home while you are back from work, and complete the road by foot. Physical activity may help reduce the risk of heart disease, stroke, and type 2 diabetes. For more ideas, see Activity in Your Way. After doing something, do not reward yourself for high-energy food. If you feel hungry after doing this activity, choose low-calorie foods or drinks, but feel full.

Do not leave yourself thirsty
We need to drink about 1.2 liters of fluid every day to prevent dehydration. As well as the fluids we get from the food we eat. All non-alcoholic drinks can be counted, but water, milk and fruit juices are the most healthy. Try to avoid sugary soft drinks and drinks that contain a high amount of sugars added and can contain a high amount of calories also is bad for teeth. When the weather is hot, or when we do something, we may need to drink more. You can learn more about drinks.

Do not neglect breakfast
Some people neglect breakfast because they think it helps them lose weight. In fact, research has shown that eating breakfast can help with weight control. Healthy breakfast is an important part of a balanced diet and provides some of the vitamins and minerals that we need for good health. Complete breakfast cereals, with chopped fruit and a delicious and nutritious breakfast.