Eat a balanced diet, including all five food groups, and reduce excessively sweet and salty foods.
In addition, weight should controll within the standard range. Both male and female adults aged 18 years and over. Should based on the criteria calculated from the formula for calculating the body mass index (BMI). Which is calculate from body weight (kilograms) divide into 4 levels
- BMI of less than 18.5 is consider underweight.
- A BMI of 18.5–22.9 is consider normal weight.
- BMI of 23.0–29.9 is consider overweight.
- A BMI greater than 30 is consider obese.
Eat rice as your main food, alternating with some starchy foods at some meals.
Rice is a starchy food that provides energy and is a staple food for Thai people. It mainly provides carbohydrates and protein. You should choose to eat unpolished rice, such as brown rice and parboiled rice, because they contain more nutrients than polished white rice.
In addition to eating rice, you can choose to eat other types of starchy foods that provide carbohydrates instead, such as noodles, rice vermicelli, Chinese noodles, bread, taro, and sweet potatoes to add variety to your meal.
Eat plenty of vegetables and fruits regularly.
Vegetables and fruits are rich in vitamins and minerals that are necessary for the body. Most vegetables and fruits tend to be low in energy, so they may help control weight, lower blood pressure and cholesterol, which may reduce the risk of heart disease, cancer, and stroke. In one day, you should eat at least 400 grams of vegetables and fruits, or about 2 ladles.
You should eat a variety of fruits and vegetables according to the season, which will help you get enough nutrients and reduce the accumulation of chemicals. Avoid eating fruits that are very sweet, such as durian, longan, and jackfruit. And in 1 week you should eat 5 colors of fruits and vegetables because each color contains different benefits, such as fighting free radicals, nourishing the eyes, nourishing the heart, and reducing the risk of cancer.
Eat fish, lean meat, eggs and nuts regularly.
Choose lean or low-fat meat, which helps reduce fat accumulation in the body, and sea fish such as salmon, tuna, and sea bass. Which provide สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน the body with iodine that helps prevent goiter and are rich in omega-3, which helps nourish the brain. Or choose to eat nuts and grains alternately with meat. Which will help the body receive more protein and various nutrients.
Eggs are a food that provides protein, vitamins, and minerals that the body needs. Children, adults, and the elderly who do not have high cholesterol should eat 1 egg per day. People with high blood fat should eat 2-3 eggs per week.
Drink milk appropriately according to your age.
Milk contains calcium and phosphorus. Which help build strong bones and teeth. Allowing children to grow properly and slowing down bone degeneration in adults. Children and pregnant women should drink 2-3 glasses of milk per day. While adults and the elderly should drink 1-2 glasses per day, with 1 glass of milk equal to 200 milliliters.