A healthy diet should consist of lots of vegetables and fruits. You should also eat plenty of whole grain foods like brown rice, quinoa, and hulled barley. These contain a lot of fibre, which helps you feel fuller for longer. They are also better for you than refined grains. Protein is another important part of your diet. It helps build cells and repair body tissues. It is also needed for the proper functioning of your immune system and hormones. To make your diet more varied, you should avoid consuming large amounts of sugary drinks. Drinking water and lower-fat, unsweetened milk are good choices. It's also a good idea to carry a reusable water bottle in your purse or car so you can fill it with water on the go. You should also eat smaller, frequent meals to minimize your intake of carbohydrates and fat. Ideally, you should eat three meals a day, but you should also include snacks between meals. In addition to fruits and vegetables, you should also increase your protein intake by eating more plant-based sources of protein and less animal protein. A lot of animal-based proteins are high in saturated fat and cholesterol, which contribute to weight gain and increased risk of heart disease. You should substitute animal-based proteins with plant-based proteins such as tofu or fish. As with all dietary strategies, portion sizes vary from person to person. Moreover, different age groups and sexes require different amounts of energy. A lot of people are taking in more energy than they can use, resulting in excess weight. Fortunately, research has shown that portion size is the key to a healthy diet. A serving of food is roughly equivalent to a slice of bread or a wedge of melon. Drinking plenty of water every day is a great way to stay healthy. Water, lower-fat milk, and juices are all good options. However, avoid sodas and sweetened drinks, which can be loaded with sugar. Avoid eating a lot of meat, and instead choose lean cuts. This way, you can reduce your intake of calories and eat more fresh fruits and vegetables. When eating out, don't forget to include vegetables and fruits in your meal. A healthy diet must contain a good mix of fruits, vegetables, whole grains, and protein. A balanced diet should also limit the intake of starchy vegetables and starchy root vegetables. You should also limit your intake of refined or processed foods. For example, if you have high blood pressure or are prone to heart disease, it's best to cut back on your intake of sodium and sugar. According to the World Health Organization, dietary patterns are a big factor in determining disease risk. They also recommend reducing saturated fat intake, increasing fruits and vegetables, and limiting the consumption of salt. Those who adhere to a healthy diet are less likely to develop diabetes and other chronic diseases.