Weight control is very essential have a healthy life, to gain this feature and act on the feedback your body gives you about when and how much you need to eat. To achieve this, it is also important to aim for a regular eating pattern of your meals everyday.

A well planned pattern of eating is more likely to include the recommended number of serves to your everyday life. A spontaneous, unstructured eating pattern is more likely to include too many discretionary foods which means too much saturated fat, added sugars, added salt and kilojoules at the expense of fibre and important nutrients.

Eating a healthy diet can help you: manage your weight, lower your cholesterol levels and blood pressure, and decrease your risk of type 2 diabetes.

Here are some tips for eating well

• Eat a variety of Healthy foods: Eat a variety of fruits, vegetables, whole grains, dairy, and protein-rich foods that keeps you healthy and energetic. 
• Eat more fruits and vegetables: Aim to eat at least five portions of fruits and vegetables a day. A portion is 80g of fresh, canned, or frozen fruit and vegetables, or 30g of dried fruit.  Eating more fruits and vegetables helps you to control your weight.
• Limit unhealthy foods: Limit processed foods, sugary drinks, and fried foods because these very dangerous for your health. 
• Eat less salt: You should have control on eating salt. Adults should consume no more than 5g-10g of salt per day. If doing physical work daily you can consume maximum of 10g salt else you should eat maximum 5g salt daily.
• Drink plenty of water: Staying hydrated is important for good health, but do not drink too much water this can affect your heart. One who is doing physical work daily can drink maximum 5 liter of water. If you are doing official work drink 2-3 liter water daily.
• Plan your meals: Plan a healthy meal. Planning your meals in advance can help you make healthy choices.
• Eat breakfast: Don't skip breakfast.  
• Practice mindful eating: Be mindful of what you're eating.

Also Note

• Base your meals on higher fibre starchy carbohydrates.
• Eat lots of fruit and veg.
• Eat more fish, including a portion of oily fish.
• Cut down on saturated fat and sugar.
• Eat less salt: no more than 6g a day for adults.
• Get active and be a healthy weight.
• Do not get thirsty.
• Do not skip breakfast.

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