What you should eat to avoid obesity.
This is s great guide to what you should be eating.
Eat a plant-based diet rich in fruits, vegetables, and whole grains; choose healthy fats, like olive and canola oil. Eat very little or less red meat and unhealthy fats, like saturated and trans fats.
Go for water. It's the best. Otherwise, drink other healthy beverages. Limit sugary drinks (like cola and fizzy drinks) and salt.
The brighter the colours of fresh vegetables and fruits, the better.
The Food Plate
Pay attention to plate sizes. Always make sure you have a bit wholegrain, healthy protein, fruits, and vegetables everyday whiles staying far away from the fatty foods mentioned the previous pages. You guide should look like the plate below:
Whole grains: These include brown rice, whole-wheat bread, and whole-grain pasta. Limit refined grains (like white rice and white bread)
Veggies: The more vegetables and the greater the variety, the better. Stay away from potato chips (French fries)
Healthy protein: Choose poultry, fish, beans, and nuts. Limit red meat, avoid bacon, cold cuts, and other processed meats.
Fruits: Eat plenty of fruits of all colours.
Drink: Drink water, tea or coffee (with no or very little sugar). Limit dairy/milk (1-2 servings/day) and juice (1 small glass a day). Avoid Sugary drinks.
Oils: Use healthy oils (like olive and canola oil) for cooking, on salads, and at the table. Try to avoid butter, even if it tastes good. Avoid trans fat.