Food Is your lifeline to great health
One third of each of your meals based on Rice or Pasta or Bread or Potatoes. Base your meals on potatoes, pasta, rice and bread. These foods should make up around one third of the foods you eat per meal:

Eat a lot of fruit and vegetables, at least 5 per day. It’s recommended that we eat at least five portions of different types of fruit and vegetable a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count.
Eat fish at least two times per week. Fish is a good source of protein and contains many vitamins and minerals. Aim for at least two portions a week, including at least one portion of oily fish. Oily fish may help to prevent heart disease. Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards.
Cut down on fat and sugar. We all need some fat in our diet, but it’s important to pay attention to the amount and type of fat we’re eating. Too much fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard, pies and soft drinks.
Eat less salt. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
Drink a lot of Water and avoid alcoholic beverages. We need to drink about 1.2 liters of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water, milk and fruit juices are the most healthy.
Get active and be a healthy weight. Eating healthy plays an important part in maintaining a healthy weight, which is key for an overall good health. Being overweight or obese can led to health conditions such as diabetes, certain cancers, heart disease and stroke. Exercising will help you burning calories and make loss to conserve a perfect healthy weight.

Supplements are strong support
While supplements are not a substitute for the nutrients that whole foods supply, they can be a helpful addition and will enhance your daily regimen. Supplementing with vitamins, minerals, herbs and spices is extra insurance and will provide you with what your diet might be lacking. Here are a few that you might consider taking:

Oil of oregano is known for its effective antibacterial, antiviral and antioxidant activity.
Garlic is a powerful antioxidant, antibacterial and antiviral. It may be consumed whole, as an extract or in powdered form.
Honey has many healing benefits and can eaten by the spoonful each morning or in your favorite herbal tea. Honey has antibacterial and antiviral properties which are good for our immunity. Unpasteurized and locally grown will supply beneficial enzymes and antioxidants.
Ginger has been used as a traditional herbal medicine since ancient times. Drinking ginger tea will help to relieve existing cold symptoms, and may effectively prevent it from occurring at all.
Passion flower (Passiflora incarnata). Herbalists consider passion flower an important herb for insomnia caused by mental worry, overwork, or nervous exhaustion. In England it is an ingredient in forty different commonly-sold sedative preparations. Passion flower is used for minor sleep problems in both children and adults. It is an excellent sedative with no side effects even when used in large doses.
Chamomile (Anthemis nobilis). Chamomile is a time-honored sedative herb which can be safely used by children and adults alike. Chamomile tea is commonly used in Europe, South America, and Mexico, for insomnia and restlessness combined with irritability, particularly in children.

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