High-fiber foods like brown rice, whole grain bread, cereals, oatmeals, etc taken in breakfast will help you stay full for longer.
Eat more and more fruits and vegetables in your daily diet. You can always have them in form of juice but not more than 1 glass.
Fishes have omega-3 fatty acids which are great for your heart. Eat fish at least 2 times a week. Vegetarians can have mushrooms as an alternative.
Saturated fats can cause heart problems and should not be consumed more than 30g and 20g for men and women respectively. So read the nutritional value before buying food.
Sugar is bad for your health if you don't put a limit on it. Sugar can be a cause of obesity and tooth decay. Always dodge food that has a lot of sugar in it.
An adult should not go beyond 6g of sodium per day.
Weight maintenance is necessary to keep your body healthy. Exercise regularly and follow a routine.
Your body requires 6-8 glasses of water every day. You can have non-alcoholic drinks but avoid fizzy drinks as it contains a lot of sugar.
Many people who want to lose weight skip their breakfast but that is not how weight loss happens. You need to have a heavy breakfast with good ingredients.