1.Eat a variety of foods
For great health, we want more than 40 various nutrients, and no single food can provide them all. It is not about a single meal, it is about a balanced food supply over time that will make a variation!
- A high-fat lunch could be supported by a low-fat dinner.
- After a great meat portion at dinner, possibly fish should be the next day’s choice?
2. Base your diet on lots of foods rich in carbohydrates
About half the calories in our diet should get from foods rich in carbohydrates, such as grains, rice, pasta, potatoes, and bread. It is a good idea to add at least one of these at every meal. Wholegrain foods, like wholegrain pasta, bread, and cereals, will improve our fibre consumption.
3. Replace saturated with unsaturated fat
Fats are essential for good health and good functioning of the body. However, too generous of it can negatively affect our weight and cardiovascular health. Various kinds of fats have many health effects, and some of those tips could assist us to keep the balance right:
- We should check the consumption of complete and saturated fats (often coming from foods of animal origin), and eventually avoid trans fats; seeing the labels helps to identify the sources.
- Consuming fish 2-3 times a week, with at most limited one serving of oily fish, will give to our right intake of unsaturated fats.
- When cooking, we should boil, steam, or bake, somewhat than frying, remove the fatty part of the meat, use vegetable oils.
4. Enjoy plenty of fruits and vegetables
Fruits and vegetables are amongst the most well-known foods for giving us quite vitamins, minerals, and fiber. We should strive to eat at least 5 platefuls a day. For example, a glass of pure fruit juice at breakfast, maybe an apple and a piece of watermelon as snacks, and a good portion of mixed vegetables at each meal.
5. Reduce salt and sugar intake
A large salt intake can occur in high blood pressure, and raise the risk of cardiovascular disease. There are many ways to reduce salt in the diet:
- While shopping, we could pick products with lower sodium content.
- While cooking, salt can be replaced with spices, increasing the variety of flavors and tastes.
- While eating, it helps not to produce salt at the table, or at least not to add salt before tasting.
Sugar gives sweetness and an engaging taste, but sugary foods and drinks are rich in energy and are best experienced in moderation, as an exceptional treat. We could use fruits rather, even to sweeten our foods and drinks.
6. Eat regularly, control the portion size
Eating a mixture of foods, daily, and in the right amounts is the most suitable formula for a healthy diet.
Skipping meals, particularly breakfast, can lead to out-of-control hunger, usually resulting in helpless overeating. Snacking between meals can maintain control of hunger, but snacks should not replace usual meals. For snacks, we could take yogurt, a handful of fresh or dried fruits or greens (like carrot sticks), unsalted nuts, or possibly some bread with cheese.
Paying consideration to portion size will help us not to spend too many calories, and will enable us to eat all the foods we enjoy, without having to eliminate any.
- Cooking the correct amount makes it more comfortable to not overeat.
- Some generous serving sizes are 100 g of meat; one common piece of fruit; half a cup of fresh pasta.
- Using more modest plates helps with smaller meals.
- Packaged foods, with calorie contents on the pack, could aid portion control.
- If eating out, we could partake a portion with a friend.
7. Drink plenty of fluids
Adults want to drink at least 1.5 liters of liquid a day! Or more if it’s very hot or they are physically intense. Water is the most reliable source, of course, and we can manage tap or mineral water, bright or non-sparkling, plain or flavored. Fruit juices, tea, soft drinks, milk, and other drinks, can all be okay – from time to time.
8. Maintain a healthy body weight
The best weight for each of us depends on circumstances like our gender, height, age, and genes. Remaining affected by obesity and overweight increments the risks of a wide variety of diseases, including diabetes, heart diseases, and cancer.
Excess body fat appears from eating more than we want. The extra calories can get from any caloric nutrient – protein, fat, carbohydrate, or alcohol, but fat is the common concentrated source of energy. Physical exercise helps us spend energy, and gives us feel good. The message is fairly simple: if we are gaining weight, we want to eat less and be more active!
9. Get on the move, make it a habit!
Physical exercise is necessary for people of all weight limits and health conditions. It supports us burn off the excess calories, it is good for the heart and circulatory method, it keeps or increases our muscle mass, it serves our focus, and promotes overall health well-being. We don’t hold to be top athletes to take on the move! 150 minutes per week of reduced physical activity is recommended, and it can quickly become part of our everyday routine. We all could:
- use the stairs rather of the elevator,
- go for a walk while lunch breaks (and stretch in our offices in between)
- make time for a family weekend exercise
10. Start now! And keep changing gradually.
Gradual shifts in our lifestyle are more comfortable to maintain than major changes added all at once. For three days, we could write down the foods and drinks we utilize throughout the day and make a note of the amount of progress we made. It won’t be challenging to spot where we could change:
- Skipping breakfast? A small dish of muesli, a bit of bread or fruit, could help gradually introduce it into our routine
- Some fruits and vegetables? To begin with, we can include one extra piece a day.
- Are favorite foods great in fat? Excluding them abruptly could fire back, and deliver us return to the old habits. We can take low-fat alternatives instead, eat them less regularly, and in smaller portions.
- Too little exercise? Using the stairs every day could be a great first move.