A weight-management eating plan includes a variety of healthful meals. Add a variety of colours to your plate and imagine you're eating the rainbow. Vitamins, fibre, and minerals are abundant in dark, leafy greens, oranges, and tomatoes, as well as fresh herbs. Adding frozen peppers, broccoli, or onions to stews and omelettes adds colour and nutrients quickly and easily.

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● Fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products are prioritised.
● lean meats , Seafood, eggs, poultry, legumes, nuts, soy products, etc are rich in protein content.
● Is low in trans fats and saturated fats, low in cholesterol levels, less sodium or salt, and lesser quantity of added sugars as well.
● Stays under your daily calorie requirements.
Fruit:
Fruits that are fresh, frozen, or canned are all good choices. Consider eating fruits other than apples and bananas, to try you can include mango, pineapple, and kiwi. When fresh fruit is unavailable, substitute frozen, tinned, or dried fruit. A note to remember is that dried or canned fruits may include added sugar. Choose canned fruit that is packaged in water or its own juice.

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Vegetables:
Herbs like rosemary add flavour to grilled or boiled vegetables. Vegetables can also be sautéed (panfried) in a nonstick pan with a modest bit of cooking spray. For a quick side dish, try frozen or canned vegetables all you need to do is just microwave and serve. Select canned vegetables without additional salt, butter, or cream sauces. To add variety, try a new vegetable each week.
Calcium-rich foods:
Consider low-fat and fat-free yogurt without added sugars in addition to fat-free and low-fat milk. These are available in a variety of flavours and make an excellent dessert substitute.

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Meats:
If your favourite recipe asks for fried fish or breaded chicken, consider baking or grilling it instead. Try substituting dry beans for meats. Ask your friends and browse the internet and periodicals for low-calorie recipes; you might be delighted to discover that you have a new favourite meal!
Comfort Foods:
Balance is the key to healthy eating. You can eat your favourite meals even if they are heavy in calories, fat, or sugar. The idea is to eat them in moderation and to balance them with healthier foods and greater physical activity.
Comfort food tips:
● Consume them less frequently. If you regularly eat these items every day, reduce your consumption to once a week or once a month.
● Consume fewer calories. If your favourite high-calorie meal is a chocolate bar, eat it in a smaller portion or simply half a bar.
● Consider a lower-calorie version. Use lower-calorie items or cook your dish in a different way. Your cheese and macaroni recipe demands high-fat items such as whole milk, butter, and full-fat cheese, try using less butter, nonfat milk, fresh spinach, low-fat cheese, and some fresh tomatoes. Just keep in mind not to raise your portion size.