We would like to share the Five Lifestyle Tips for a Healthy Adults
Eat a whole host of foods
We need more than 40 different nutrients for good health and no one food can supply all of them. It’s not a single meal, it’s a healthy choice of food over time which will make a difference!
- After a high-fat lunch, a low-fat dinner could follow.
- After a large portion of meat at dinner maybe fish would be the option of the next day?
Base your diet on a variety of carbohydrate rich foods
Around half of the calories in our diet will come from carbohydrate-rich foods, such as cereals, rice, pasta, potatoes, and bread. The addition of at least one of these at each meal is a good idea. Wholegrain foods such as whole grain bread, pasta, and cereals can increase our consumption of fiber.
Replacing saturated fat to unsaturated fat
Fats are critical for good health and proper body function. Yet too much of it can have a negative effect on our weight and cardiovascular health. Different kinds of fats have different health effects and some of these tips could help us achieve the right balance:
- They can restrict total and saturated fat intake (often from animal-derived foods) and fully avoid trans fats; reading the labels helps identify the sources.
- Eating fish 2-3 times a week should lead to our correct consumption of unsaturated fats, including at least one serving of oily fish.
- When cooking, instead of frying, we can boil, steam or bake, extract the fatty portion of the meat and use vegetable oils.
Making the most of fruits and vegetables
Fruits and vegetables are among the most essential foods to provide us with ample vitamins, minerals, and fiber. At least we can consider eating 5 servings a day. During breakfast, for example, a glass of fresh fruit juice, maybe an apple and a piece of watermelon as snacks, and a decent portion of various vegetables at each meal.
Reduce salt and sugar use
A high intake of salt can lead to high blood pressure, and raise the risk of cardiovascular disease. There are different ways to reduce the salt in the diet:
- We may select items with lower sodium content while shopping.
- Salt can be substituted with spices while cooking, increasing the range of tastes and flavors.
- It helps not to have salt at the table while dining, or at least not to apply salt before degusting.
Sugar offers sweetness and an enticing taste, but as an occasional treat, sugary foods and beverages are high in calories and are best enjoyed in moderation. Instead, we could use fruit to sweeten even our foods and beverages.