1.Eat a variety of foods
For good health, we need more than 40 different nutrients and no food can provide them all. It is not a single meal, but a balanced choice of foods over time that will make a difference!
• A fatty lunch can be followed by a low-fatty dinner.
• After a serving of meat at dinner, perhaps the fish is the choice of the next day
2. Base your diet on many carbohydrate foods
About half of the calories in our diet must 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 with every meal. Whole foods, such as whole grain bread, pasta and cereal, will increase our fiber intake.
3. Replace saturated with unsaturated fat
For the proper functioning of the body and good health Fats are important. However, much of this can negatively affect our weight and cardiovascular health. Different types of fats have different health effects, and some of these tips can help us maintain the right balance:
• We should limit the consumption of total and saturated fats (usually from foods of animal origin) and avoid Tran’s fats completely; reading the labels helps to identify the sources.
• Eating fish 2-3 times a week, with at least a portion of oily fish, will contribute to the correct intake of unsaturated fats.
• When cooking, we should boil, cook or roast, instead of frying, remove the fatty part of the meat, use vegetable oils.
4. Enjoy lots of fruits and vegetables
Fruits and vegetables are among the most important foods to provide enough vitamins, minerals and fiber. We should try to eat at least 5 times a day. For example, one glass of fresh fruit juice for breakfast, perhaps an apple plus a piece of watermelon as snacks, and a good portion of different vegetables with each meal. Reduce salt and sugar intake.
5. Reduce salt and sugar intake
– increase the risk of cardiovascular disease can be result of high salt intake. There are Many ways to reduce salt in the diet:
• When shopping, we could choose products with less sodium content.
• When cooking, salt can be substituted for spices, increasing the variety of flavors and tastes.
• When eating, it helps to have no salt on the table or, at least, not to add salt before tasting.
Sugar provides sweetness and an attractive taste, but sugary foods and drinks are high in energy and are best enjoyed in moderation, as an occasional treatment. We could use fruit, even to sweeten our food and drinks. Drink more fluids
6. Eat regularly, control the portion size
Eating a variety of foods regularly and in the right amounts is the best formula for a healthy diet.
Skipping meals, especially breakfast, can lead to uncontrolled hunger, often resulting in helpless excesses. Eating between meals can help control hunger, but eating should not replace adequate meals. For snacks, we can choose yogurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or maybe some bread and cheese.
Paying attention to the portion size will help us to not consume too many calories and will allow us to eat all the foods we enjoy, without having to eliminate any.
• Cooking the right amount makes it easy not to overeat.
• Some reasonable portion sizes are: 100 g of meat; a medium piece of fruit; half a cup of raw pasta.
• Using smaller plates helps with smaller portions.
• Packaged foods, with calorie values on the package, can help control the portion.
• If we eat out, we could share a portion with a friend.
7. Drink plenty of fluids
Adults need to drink at least 1.5 liters of liquid a day! Or more, if it is very hot or are physically active. Water is the best source, of course, and we can use tap water or mineral water, with or without gas, pure or flavored. Fruit juices, tea, soft drinks, milk and other drinks, everything can be fine – from time to time.
8. Maintain a healthy body weight
The right weight for each of us depends on factors such as sex, height, age and genes. Being affected by obesity and being overweight increases the risks of a wide range of diseases, including diabetes, heart disease and cancer.
Excess body fat comes from eating more than we need. Extra calories can come from any caloric nutrient – protein, fat, carbohydrate or alcohol, but fat is the most concentrated source of energy. Physical activity helps us to 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!
9. Go ahead, make a habit!
Physical activity is important for people of all weight ranges and health conditions. It helps us to burn extra calories, it is good for the heart and the circulatory system, it maintains or increases our muscle mass, it helps us to focus and improves the general well-being of health. We don’t need to be top athletes to get moving! We recommend 150 minutes a week of moderate physical activity and it can easily become part of our daily routine. We could all:
• use the stairs instead of the elevator,
• walk during lunch breaks (and stretch out in our offices in the middle)
• make time for a family weekend activity
10. Start now! And keep changing gradually.
Gradual changes in our lifestyle are easier to maintain than the major changes introduced at once. For three days, we were able to write down the food and drinks we consume throughout the day and write down the amount of movement we did. It will not be difficult to identify where we could improve:
• Skipping breakfast? A small bowl of muesli, a piece of bread or fruit, can help to introduce it slowly into our routine
• Few fruits and vegetables? To start, we can present an extra piece per day.
• Favorite foods high in fat? Abruptly eliminating them could strike back and bring us back to old habits. Instead, we can choose low-fat options, eat them less often and in smaller portions.
• Little activity? Using the stairs daily can be a great first step.