10 Healthy Lifestyle Tips for Adults
For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!
A high-fat lunch can be followed by a low-fat dinner.
After a large meat portion at dinner, perhaps the fish should be the choice of the next day?
2. Base your diet on carbohydrate rich foods
About half of the calories in our diet should come from carbohydrate-rich foods such as rice, pasta, potatoes and bread. It is a good idea to include at least one of these in every meal. Whole grains, such as whole grain bread, pasta and cereals, will increase our fiber intake.3. Replace Saturated with Unsaturated Fats
Fat is important for good health and proper body function. However, its great effect can negatively affect our weight and heart health. Different types of fats have different health effects, and some of these tips can help us keep the balance right:
We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and avoid trans fats altogether; Reading labels helps identify sources.
Eating fish 2-3 times a week, along with serving at least one oily fish, will contribute to our correct intake of unsaturated fat.
When cooking, we must boil, steam or bake, instead of frying, remove the fatty part of the meat, use vegetable oils.
4. Enjoy fruits and vegetables to the fullest
Fruits and vegetables are one of the most important foods to give us enough vitamins, minerals and fiber. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a slice of watermelon as breakfast, and a good portion of different vegetables at each meal.
5. Reduce salt and sugar intake
High salt intake can cause high blood pressure, and increase the risk of heart disease. There are various ways to reduce salt in the diet:While shopping, we can choose products with low sodium content.
During cooking, salt can be replaced with spices, increasing the flavor and variety of flavors.
While eating, there should be no salt on the table, or at least not salt before tasting.
Sugar imparts sweetness and an attractive taste, but sugary foods and drinks are rich in energy, and as an exquisite treat, are best enjoyed in moderation. We can use fruits instead of sweetening our foods and beverages.
6. Eat regularly, control portion size
Eating a variety of foods regularly and in the right amounts is the best formula for a healthy diet.Skipping meals, especially snacks, can often lead to an out-of-control appetite, often resulting in unhelpful eating. Snacking between meals can help control hunger, but snacking should not replace proper food. For snacks, we can choose yogurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts or perhaps some bread with cheese.
Paying attention to portion size will help us not to consume too many calories, and will allow us to eat all those foods without eliminating any.
Cooking the right amount helps to fill the stomach.
Some appropriate serving sizes are: 100 grams of meat; A medium piece of fruit; Half a cup of raw pasta.
Using smaller plates helps with smaller servings.
Packaged foods, along with the calorific value on the pack, can aid in portion control.
If eating out, we can share a part with a friend.
7. Drink more fluids
Adults need to drink at least 1.5 liters of liquid a day! Or more if it is too hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavored. Fruit juices, tea, soft drinks, milk and other drinks, all can be cured - from time to time.8. Maintain a healthy body weight
The exact weight for each of us depends on factors like our gender, height, age and genes. Being affected by obesity and overweight increases the risk of many diseases including diabetes, heart disease and cancer.Excess body fat comes from overeating. Excess calories can come from any calorie nutrient - protein, fat, carbohydrate or alcohol, but fat is the most concentrated source of energy. Physical activity helps us expend energy, and makes us feel good. The message is reasonably simple: if we are gaining weight, we need to eat less and be more active!
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