10 Healthy Lifestyle Tips for Adults
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| Healthy Lifestyle Tips |
1. Eat a variety of foods
For good health, we need more than 40 different nutrients, and not a single diet supplies them all. It’s not about a single meal, the differences come about over a balanced diet choice over time!
- A low-fat dinner can be made after a high-fat meal.
- After a large piece of meat at dinner, maybe fish should be the choice the next day?
2. Base your diet on foods that are high in carbohydrates
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. Cereals, whole grains, pasta, and whole grains increase our fiber intake.
3. In place of saturated with unsaturated fats
Fat is important for good health and proper body function. However, its great effect can adversely affect our weight and heart health. Different types of fats have different health effects and some of these tips can help us maintain a proper balance:
- We should limit the consumption of whole and saturated fats (often derived from foods of animal origin), and completely avoid trans fats; Reading labels can help identify sources.
- Eating fish 2-3 times a week helps us to get a proper intake of unsaturated fats, at least fatty fish is served.
- When cooking, we should use vegetable oils, instead of frying, boiling, steaming, or roasting, removing the fat part of the meat.
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, maybe an apple and watermelon slice for breakfast, and a good portion of different vegetables at every meal.
5. Reduce salt and sugar intake
Excess salt intake causes high blood pressure and increases the risk of heart disease. There are various ways to reduce salt in the diet:
- When shopping, we can choose products that are low in sodium.
- During cooking, salt can be replaced with spices, enhancing the taste and variety of flavors.
- When eating, there should be no salt on the table, or at least no salt before tasting.
Sugar gives a sweet and appealing taste, but sugary foods and drinks are full of energy and as a general treatment, enjoy in moderation. We can also use fruits instead of picking up our foods and drinks.
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, often leads to uncontrolled appetite, often with unhelpful eating. Breakfast between meals can help control appetite, but breakfast should not replace the right food. For snacks, we can choose some pieces of bread with yogurt, fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or cheese.
Paying attention to portion size helps us avoid eating too many calories and allows us to eliminate all the food we eat.
- Cooking in the right amount will make it easier to fill the stomach.
- Some optimal sizes: 100 grams of meat; The medial part of the fruit; Half a cup of raw pasta.
- Using smaller plates helps with smaller servings.
- Packed foods, along with the calorific value of the pack, help control the portion.
- If eating, we can share a portion with a friend.
7. Drink more fluids
Adults should drink at least 1.5 liters of fluid per day! Or if it is too hot or if they are physically active. Water is the best source, and we can use tap or mineral water, sparkling or non-sparkling, plain, or flavorful. Fruit juices, tea, soft drinks, milk, and other beverages can all cure - from time to time.
8. Maintain a healthy body weight
The exact weight of each of us depends on factors such as our gender, height, age, and genes. Obesity and being overweight increase the risk of many diseases such as diabetes, heart disease, and cancer.
Excess body fat is caused by overeating. Protein, fat, carbohydrates, or alcohol - high calories can come from any calorie nutrient, but fat is a high-density source of energy. Physical activity helps us expend energy and makes us feel better. The message is simple: as we gain weight, we need to eat less and be more active!
9. Go ahead, get used to it!
Physical activity is important for people of all weight groups and health conditions. It helps us burn extra calories, it is good for the heart and circulatory system, it maintains or builds our muscles, it helps us focus and improves overall health. We are not top athletes on the move! 150 minutes a week is recommended for moderate physical activity and can easily become part of our daily routine. For all of us:
- Take the stairs instead of the elevator,
- Take a leisurely stroll (and expand our offices in the middle)
- Set aside time for a family weekend activity
10. Get started now! And keep changing slowly.
Gradual changes in our lifestyle are easier to manage than big changes made all at once. For three days, we can write down the foods and drinks we eat throughout the day and focus on the movements we make. It is not difficult to see where we can improve:
- Skip Breakfast? Muesli, a small bowl of bread or fruit, helps to include it in our daily routine.
- Too little fruits and vegetables? To get started, we can provide an extra portion per day.
- Favorite foods high in fat? Suddenly removing them can set us back on fire and bring us back to old habits. We can choose low-fat substitutes instead, eat them less often and make them in smaller portions.
- Too little activity? Using the stairs daily is a great first step.
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