Nowadays, busy day schedules don’t allow people to take care of their health. The stats show that the people who work 10-7 jobs are not able to focus and keep up their health. And the one who is free enough doesn’t give a thought about it.
It has become a necessity to take care of your health and live an active lifestyle.
Most of the people join various gyms and Zumba sessions to stay healthy. But most of the people doesn’t know that not only exercising makes you healthy but keeping a good perfect diet plays an equal part.
Almost, everyone hears lots of advice from different sources about what it takes to live well and keep your body in goodworking order.
Sorting out what is needed to keep your body in the perfect order is an overwhelming task. Don’t worry, we have got you covered.
We have broken it down into a few simple steps that are easy to remember ways for adults to stay on a healthy path.
Eat a variety of foods
For good health to be maintained, a body needs more than 40 different nutrients and no single food can supply them all. A balanced food choice over time will make a difference, so start eating healthy.
- A high-fat lunch could be followed by a low-fat dinner
- After a large meat portion at lunch, fish should be the next day’s choice.
- Become a flexitarian:
Various studies show that a plant-based diet is healthiest. Don’t worry, you don’t have to quit meat! You can still get many benefits if you don’t go full vegetarian. A semi-vegetarian diet includes fewer animal products but doesn’t completely cut them out. A semi diet allows you to keep your weight in check and lower your chances of high blood pressure, type2 diabetes and a few more.
Base your diet on plenty of carbohydrates rich food.
A study tells that approximately half the calories in our diet should come from foods that are rich in carbohydrates, for instance- cereals, rice, pasta, potatoes, and bread. It is necessary to add one these to your daily diet. Eat food that increases the fiber intake, for instance, wholegrain foods like wholegrain bread, pasta, and cereals.
Replace saturated with unsaturated fat:
Fats are necessary for good health and proper functioning of the body. Too much of anything can have a negative impact on our weight and cardiovascular health. Different fats have different effects on our health.
Try to follow these tips:
- Limit the consumption of saturated fats (foods of animal origin) and fully avoid trans fats; read the labels to identify the sources.
- Eating fish for 2-3 times in a week will contribute to our right intake of unsaturated fats.
- Boil, steam or bake rather than frying, remove the fatty part of the meat, use vegetable oils.
- Eat plenty of fruits and vegetables
An apple a day keeps the doctor away! Remember the famous saying? Well, it is true that fruits and vegetables are among the most important foods for giving us everything our body needs. Fruits and vegetables include enough minerals, high fiber and every kind of vitamin. Take a fresh glass of juice everyday or eat any fruit as snacks and an ample portion of different veggies at each meal.
Reduce the salt and sugar intake
High salt intake can increase high blood pressure and increase the risk of cardiovascular disease. Try to reduce salt in the diet.
Next time, when you go shopping, choose products with lower sodium content.
While cooking, substitute spices with salt to enhance flavors and taste.
While eating, try not to have salt at the table or at least don’t add before tasting.
Sugar provides sweetness and a sparkling taste, but sweets and drinks rich in energy should be treated as an occasional treat. Try to use fruits to sweeten the drinks.
Eat regularly, control the portion size
Eat a variety of foods regularly and in the right amounts i.e. try to keep a healthy balanced diet. Never skip a meal especially breakfast as it can push forward a real out-of-control hunger. Eating between meals can help reduce hunger. The items that can be used to eat between meals are yogurt, fresh or dried fruits or veggies like radish, carrot, nuts or some bread-cheese.
- Pay attention to the size of the intake so that you do not consume many calories.
- Cook the accurate amount; not to overeat
- Use smaller plates for smaller servings
- Packaged food with nutrition intake can aid portion control
- Share a portion with a friend
- Drink plenty of fluids
When I say fluids, it doesn’t involve any kind of alcohol consumption. One should always consume 1.5 liters of fluid per day or more if they are involved in any activities. Water is the best source of fluid should be consumed more. Tea, milk, fruit juices are all considered right if done right on time.
Water in the body releases toxins from your body and lets you feel more energetic for the day. Try to have more water and feel a bit more active.
Try to stay away from smoking or alcohol
Well, it is the major thing that everyone should try doing. We often happens to be in the company of people were smoking and drinking seems to be normal; it isn’t. smoking and consumption of alcohol harm your body in a lot of ways. They can be occasional but shouldn’t be practiced regularly.
Maintain a bodyweight
Right body weight with the right posture of your body makes your personality and gives a boost in confidence. The right weight depends on factors like gender, height, age, and genes. Being overweight increases the wide range of diseases of heart and cancer. Try to maintain body weight and make your lifestyle more active.
Physical activity is important for people, it helps burn extra calories (if any). Start it now and it will keep changing gradually. Changes that are gradual can be maintained easily. We don’t need to be athletes for some gradual changes like taking stairs instead of the elevator, go for a walk during breaks and more. Here were some simple tips to stay healthy and be more active so that you enjoy your life more.