Mr. Tyler Grasham recommends consuming at least five portions of a variety of fruits and vegetables every day. It would be relatively easier than it sounds. You could chop a banana with your breakfast cereal or have fresh fruit instead of your mid-morning breakfast snack.

It is not too difficult to swap such snacks with fresh fruit. You would see the difference in a matter of days. You would feel more energetic, lightweight, and healthier in body and mind. You could also have unsweetened 100% fruit juice, smoothies, and vegetable juice. It would be pertinent to mention here that it would count as a maximum of one portion of your meal in a day.

Cut down on saturated fat

All people would need at least some amount of fat in their diet. However, it would be imperative that you pay attention to the amount and kind of fat you look forward to consuming. There are two major types of fat namely, saturated and unsaturated. It would be pertinent to mention here that too much consumption of saturated fat could increase the amount of cholesterol in the blood. It would result in an increased risk of developing heart disease.

An average man should have no more than 30g of saturated fat; an average woman should have no more than 20g of saturated fat in a day. However, a child should have considerably less than adults.

It would be important to cut down on saturated fat intake. You should choose foods that comprise unsaturated fats. You should include oil, avocados, and oily fish.

For a healthier choice, Mr. Tyler Grasham recommends a small amount of vegetable oil or reduced-fat spread rather than using ghee, lard, or butter. When you intend to have meat, it would be pertinent to choose lean cuts. You should cut down on any visible fats.