Over eating can have a very serious negative effect on your body. In addition to gaining weight it could also lead to serious complications such as heart problems. The food pyramid is a model of nutrition as well as a guide to a healthier lifestyle.


It guides you to eat the correct amount of each of the seven food groups that would include grains, fruits, vegetables, dairy, meat, and sweets/ fats. It helps you maintain the ideal weight and health, and immunity against various infections.

It is essential to have eight to ten glasses of water as this helps flush out any toxins from the body and also ensures that you are hydrated.


There are plenty of green leafy vegetables and fruits that are rich sources of minerals such as iron, calcium, potassium, and magnesium and vitamins such as K, C, E, and B. So ensure that your diet includes vegetables such as spinach, turnip greens, cabbage and beans. Omega-3 an essential fatty acid helps reduce cholesterol. Fish such as salmon, tuna and mackerel, are all good sources of omega-3 fatty acids. Many doctors recommend getting at least two servings of fish each week in order to control cholesterol and maintain a healthy heart. Never skip your breakfast as it is the most important meal of the day. It gives you the required energy to get through the day and ensures that you are not sluggish. Breakfast should include vitamin C, Multigrain, carbohydrates and dairy. There are certain foods that have a positive impact on your mood for example, fish such as mackerel and sardine are high in omega 3 polyunsaturated fatty acid and this reduces the chances of depression. Cocoa has high levels of flavenols that can bring about a rise in the flow of blood to the brain and hence reduces tiredness and mental fatigue.

Losing weight isn’t easy, as a lot of life style changes need to be made so always start with the changes you can live with and then slowly move to change other habits. Have a warm drink with any snack as it fills you faster. Eat the fruit rather than having its juice as it is more satiating. Some fruits high in fiber are apples, avocado, guavas, pears and bananas. Some healthy snacks that you could have are popcorn, fruit yoghurt, bread sticks and crackers. The most important thing here is to ensure that you eat slowly as research proves that it takes around twenty minutes for your stomach to send a message to your brain informing it that it is full.