EAT more foods that are rich in dietary fiber like oats, corn, starchy roots and tubers like potatoes, gabi and kamote; fat free milk and for those who cannot tolerate lactose in milk, select soya milk.
START small. Make a few changes at a time. For example, if you eat vegetables only at dinner, try cutting up carrots sticks, or boiled kamote tops with tomatoes and include this in your packed lunch.
SNEAK more fat-free milk into meals to boost daily calcium and other minerals. Add fat-free milk instead of water to your soups and hot cereals. For those who have lactose intolerance, the inability to digest lactose, a type of sugar found in milk and other dairy products caused by a deficiency of the enzyme lactase, it is recommended that they should eat other calcium-rich foods like fish especially the small ones eaten with bones (dilis), and sardines; soy bean curd like tokwa or tofu; small shrimps (alamang), green leafy vegetables like malunggay leaves, saluyot, alugbati and mustasa. TRY to cut down on the amount of fat you eat.
EAT at least five servings of fruits and vegetables every day. Snack on fruits and vegetables.
STOP smoking and limit alcohol intake.
INCREASE physical activity and lose weight if overweight.
Source Via Journal Online
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