One way to stay fit and healthy is to reduce the amount of fat in your diet. Your body needs about 30% of calories from fat. Choose unsaturated fats over saturated ones. Those who follow a healthy diet will experience less weight gain. You may also experience less cravings for unhealthy foods. So, start today by making small changes to your diet. And remember to be sure to include more fruits and vegetables in your diet. You will feel full and energetic in no time! When planning your diet, choose a combination of high-fiber, low-fat, and whole-grain foods. Using whole grains is an excellent choice for a healthy diet because they add fiber, vitamins, minerals, and phytochemicals. Try replacing mayonnaise with whole-wheat bread. You'll be surprised by the difference in taste and texture! Also, whole-wheat bread contains far fewer calories than white bread. To avoid the negative effects of unhealthy fats, cut down on processed foods. Instead, replace them with healthy fats. Instead of switching animal fats for refined carbohydrates, switch to healthy fats like olive oil and coconut oil. While switching between these two types of fats may be helpful, it won't lower your risk of heart disease or improve your mood. Plus, manufacturers often hide unhealthy fats and sugars in packaged foods. Eat a variety of foods, and don't forget to experiment and test them out on yourself! Besides reducing saturated fat, you can also add in more unsaturated fats to your diet. You can substitute butter and margarine with polyunsaturated margarine. Make sure you eat enough of each food group each day. Remember, the amount of calories you need to consume from each food group varies depending on age, gender, and activity level. The Australian Guide to Healthy Eating (AHE) will provide you with serving sizes for these food groups. Another way to reduce the risk of heart disease is to eat more protein. Your body needs protein to repair itself, build muscle, and maintain the immune system. Protein from plant sources is incomplete, but combined with healthy fats, you can get enough amino acids. To get the best protein sources, you must understand the recommendations and choose the ones that suit your lifestyle. Then, choose accordingly. You must also watch the sodium level in smoked and canned fish. As adolescents grow, their nutritional needs change. Boys and girls may experience a growth spurt and increase appetites. During this period, it is essential to feed them nutritious food that will meet their needs. Adolescents also tend to eat more meals away from home than younger children. Their peers are often the main influencers, and convenience is very important. However, this convenience can lead to unhealthy eating habits. The best way to help them reach their goal is to make sure they have healthy snacks available.