10 Tips for Adults About Healthy Lifestyles

10 Tips For Healthy Lifestyles

1.Eat varied

2.Eat a lot of foods rich in carbohydrates as the basis of your diet

3.Replace saturated fats with unsaturated fats

4.Take lots of fruits and vegetables

5.Reduce salt and sugar intake

6.Eat regularly and check the portion sizes

7.Drink lots of fluids

8.Maintain a healthy body weight

9.Get going, and make it a habit!

10.Start now! And change little by little.

1. Eat varied
To have good health we need more than 40 different nutrients, and no food provides them all. It is not an isolated meal, but to make balanced food choices on an ongoing basis. This will make a difference!

• -You can have a high-fat lunch if accompanied by a low-fat dinner.
• - If you eat a large portion of meat, fish may be the best option for the next day.

2. Eat a large amount of carbohydrate-rich foods as the basis of your diet

Approximately half of the calories in the diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes and bread. It is a good idea to include at least one of these products in each meal. Whole foods, for example in the form of bread, pasta and cereals, will increase fiber consumption.

3. Replace saturated fats with unsaturated fats

Fats are important to enjoy good health and proper body functioning. However, its excessive consumption can have a negative impact on weight and cardiovascular health. There are different types of fats, and each of them has different effects on health. Some tips to maintain the right balance are:

• - It is advisable to restrict the consumption of saturated fats - often from food of animal origin -, avoid trans fats completely and limit the total fat intake. See the labels for information on the origin.
• - The consumption of fish two or three times a week, with at least one serving of blue fish, will help ensure adequate intake of unsaturated fats.
• - When cooking, it is advisable to boil, steam or bake food, instead of frying, in addition to removing the greasy part of the meat and using vegetable oils.

4. Take lots of fruits and vegetables

Healthy Fruits and Vegetables

Fruits and vegetables are some of the most important foods for their sufficient supply of vitamins, minerals and fiber. We should try to consume at least five servings a day. For example, a glass of natural fruit juice for breakfast, perhaps an apple or a slice of watermelon between meals, and a good serving of different vegetables at each meal.

5. Reduce salt and sugar intake

High salt intake can increase blood pressure and the risk of coronary heart disease. You can reduce salt from the diet in several ways:

• - When buying, choose products with lower sodium content.
• - When cooking, substitute salt for spices, thus increasing the variety of aromas and flavors.
• - When eating, avoid putting salt on the table, or at least do not add salt until you have tried the food.

Sugar brings sweetness and an attractive flavor, but sugary drinks and foods are very caloric and moderate consumption is recommended, as an occasional treat. Instead, we could use fruit, even to sweeten food and drink.

6. Eat regularly and check the portion sizes

The best formula for a healthy diet is to eat varied foods, regularly and in the correct amounts.

Skipping meals, especially breakfast, can cause a feeling of uncontrolled hunger that often inevitably pushes you to commit excesses. Eating between meals can help control hunger, but these snacks should not replace the main meals. As a snack, we can have a yogurt, a handful of fresh or dried fruits or vegetables - like carrot sticks - dried fruits without salt or maybe some bread with cheese.

If we pay attention to the size of the portions, we will avoid consuming too many calories and we will be able to eat all the foods we like, without having to do without any.
- When cooking the right amount, it is easier not to overeat.
- Some reasonable portion sizes are 100 g of meat, half a piece of fruit and half a cup of raw pasta.
- If smaller plates are used, it will be easier to eat smaller portions.
- Food packaged with labels that show the number of calories could help control rations.
- When eating out, you can share a ration with a friend.

7. Drink lots of fluids

Adults have to drink at least 1.5 liters of liquid a day! Or more, if it is very hot or develop a lot of physical activity. It is clear that water is the best source of liquid, and it can be tap or mineral, with gas or without gas, running water or flavored water. Fruit juices, tea, soft drinks, milk and other drinks may be fine, occasionally.

Healthy Drink

8. Maintain a healthy body weight

The appropriate weight of each person depends on factors such as gender, height, age and genetics. Being overweight increases the risk of a wide variety of diseases, such as diabetes, heart disease and cancer.

Excess body fat is the consequence of eating more than necessary. Additional calories can come from any caloric nutrient, namely protein, fat, carbohydrate or alcohol, but fat is the source with the highest concentration of energy. Physical activity helps us spend calories and makes us feel good. The message is reasonable and simple: if we are gaining weight, we have to eat less and be more active!

9. Get going, and make it a habit!

Physical activity is important for people, regardless of their weight and health status. It helps us burn the excess calories, is good for the circulatory system and the heart, maintains or increases our muscle mass, helps us focus and improves our overall well-being and health. You don't have to be a professional athlete to get going! It is recommended to perform 150 minutes a week of moderate physical activity, and you can easily integrate it into your daily routine. We could all:

• - use the stairs instead of the elevator,
• - take a walk in the lunch break (and do stretching in the office during work hours),
• - dedicate time to a family activity during the weekend.

10. Start now! And change little by little.

It is easier to maintain gradual lifestyle changes than large and simultaneous changes. If we write for three days all the food and drinks we drink throughout the day and write down the amount of movement made, it will not be difficult to see what we can improve:

• - Did we skip breakfast? A small bowl of muesli, a piece of bread or a piece of fruit could help us gradually incorporate it into our routine.
• - Few fruits and vegetables? To start, we can introduce an additional ration per day.
• - Preference for fatty foods? If we eliminate them at once, it could take our toll and bring us back to the old ways. Instead, we can opt for low fat alternatives, eat them less frequently and in less quantity.
• - Very little activity? An excellent starting point would be to use the stairs every day.

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