This article is intended to give readers tips on how to improve or increase their lives in order to have a healthy lifestyle; it is not intended to be all- inclusive but includes important components that are considered part of a lifestyle that leads to good health. In addition to the tips on what people should do for healthy living, the article also gives some essential healthy lifestyle tips for adults below :
1. Eat a range of foods
We need more than 40 different nutrients for good health and no single food can supply all of them. It’s not a single meal, it’s a balanced choice of food over time, which makes a difference!
- A fat lunch could be followed by a fat- free dinner.
- After a large portion of meat at dinner, might fish be the choice the next day?
2. Base your diet on plenty of carbohydrates rich foods
About half of our diet’s calories should come from carbohydrate- rich foods, such as cereals, rice, pasta, potatoes and bread. It’s a good idea to include one at least at each meal. Wholegrain foods, such as wholegrain bread, pasta and cereals, increase our consumption of fibres.
3. Swap saturated with unsaturated fat
Fats are important for the body’s good health and proper functioning. Too much can however have a negative impact on our weight and cardiovascular health. Various types of fats have different health effects and some of these tips could help us to maintain the right balance:
- The consumption of total and saturated fats we should limit and fully avoid trans fats; label reading helps to identify sources.
- Eating fish 2- 3 times a week will contribute to our right intake of unsaturated fats with at least one serving of fatty fish.
- When cooking, instead of frying, we should boil, steam or bake the fatty portion of the meat and use vegetable oils.
4. Enjoy plenty of vegetables and fruits
Fruits and vegetables are among the most important foods to provide us with enough vitamins, minerals and fibres. We should try eating at least five portions a day. For example, a glass of fresh fruit juice at breakfast, an apple and a piece of watermelon for snacks and a good proportion of different vegetables at each meal.
5. Reduce intake of salt and sugar
A high intake of salt can lead to high blood pressure and increase the risk of heart disease. There are various ways to reduce the salt in your diet:
- We could choose products with a lower sodium content when shopping.
- Salt can be replaced with spices when cooking, increasing the variety of flavors and tastes.
- When eating, it helps to avoid having salt at the table or at least not adding salt before tasting.
Sugar gives sweetness and an attractive taste, but sweet foods and drinks are rich in energy and are best enjoyed in moderation as an occasion. Instead, we could use fruit to sweeten our food and beverages.
6. Eat regularly, control the size of the portion
The best formula for a healthy diet is to eat a variety of foods on a regular basis and in the right amount.
Skipping meals, especially breakfast, can lead to out- of- control starvation, which often leads to helpless excessive food. Snacking between meals can help to control starvation, but snacking should not replace meals. We could choose yogurt for snacks, a handful of fresh or dried fruits or vegetables( such as carrot sticks), unsalted nuts or perhaps some cheese bread.
Paying attention to the size of the portion helps us not to consume too much calories and allows us to eat all the food we enjoy without eliminating anything.
- It is easier to not overeat by cooking the right amount.
- Some of the reasonable serving sizes include: 100g of meat; a medium piece of fruit; a half cup of raw pasta.
- It helps with smaller portions using smaller plates.
- Packaged foods with calorie values could help control portions.
- If we eat out, we can share a portion with a friend.
7. Drink a lot of liquids
Adults must drink 1,5 liters of fluid a day at least! Or more if it’s hot or they’re active physically. Water is, of course, the best source and we can use tap or mineral, sparkling or non- sparkling, plain or aromatic water. Fruit juices, tea, soft drinks, milk and other drinks can be all right- every now and then.
8. Keep a healthy body weight
The right weight depends on factors such as gender, height, age and genes for each of us. Overweight increases the risk of a wide variety of diseases, such as diabetes, heart disease and cancer.
Excess body fat comes from more than we have to eat. Extra calories may be derived from any caloric nutrient- protein, fat, carbohydrate or alcohol, but fat is the most concentrated energy source. Physical activity helps us to spend our energy and to feel good. The message is quite simple: if we gain weight, we have to eat less and become more active.
9. Make it a habit to get on the move!
For people of all weights and health conditions, physical activity is important. It helps us to eliminate the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us to concentrate and improves overall health. We don’t have to be top athletes to move around! A moderate physical activity of 150 minutes per week is recommended and can easily become part of our daily routine. We could all:
- Instead of the elevator, use the stairs
- During lunch breaks, go for a walk
- Make a family weekend activity time
10. Start now! And gradually change.
Gradual changes in our lifestyle are more easily maintained than major changes at once. We could write down the food and drinks we eat throughout the day for three days and record the amount of movement we made. It’s not hard to determine where we could improve:
- Breakfast skipping? A little bowl of muesli, a piece of bread or fruit, could help to bring it into our routine slowly.
- Too few vegetables and fruits? Let’s start with one extra piece a day.
- Favorite high- fat foods? Abruptly eliminating them could send us back to the old habits. Instead, we can choose low fat options, eat them less often and in smaller portions.
- It could be a great first move to use the stairs daily.
You can also read 5 most essential fitness tips for working women