10 tips for adults for a healthy lifestyle


10 tips for adults for a healthy lifestyle

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1. Adopt a varied diet

To be healthy, we need more than 40 different nutrients and no food can provide them with all. It's not a single meal that will make the difference, but having a balanced diet over time!

- A high-fat lunch will be followed by a low-fat dinner.

- After eating a big piece of meat at dinner, why not go for fish the next day?

2. Include a lot of carbohydrate foods in your diet

About half of the calories from food should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes or bread. It is advisable to include at least one at each meal. Complete foods such as pasta, whole grain and bread will allow you to eat more fibre

3. Replace saturated fats with unsaturated fats

Fats are important for the health and the functioning of the body. However, their excessive consumption can have a detrimental effect on weight and cardiovascular health. The different types of fats do not have the same effect on health - here are some tips to help you find the right balance:

- It is advisable to limit the consumption of total and saturated fats (which are often derived from animal foods) and to completely avoid trans-fatty acids; reading the labels helps identify sources of fat.

- Eating fish two to three times a week, with at least one serving of oily fish, will allow you to have the right intake of unsaturated fats.

- To cook, it is better to cook with water, steam or oven rather than frying, remove the fatty parts of the meat and use vegetable oils.

4. Consume fruits and vegetables in quantity

Fruits and vegetables are among the most important foods for sufficient intake of vitamins, minerals and fibre. Try to decay at least 5 servings on a daily basis. For example, one can drink a glass of fresh juice for breakfast, nibble on an apple and a piece of watermelon, and eat a good portion of different vegetables with each meal.

5. Reduce your salt and sugar intake

Heavy salt intake can lead to high blood pressure and increase the risk of cardiovascular disease. There are different ways to reduce the amount of salt in the diet:

- In stores, one can choose products with low sodium content.

- To cook, we can replace salt with spices and enrich the palette of aromas and flavours.

- During meals, it is better not to put salt on the table or at least avoid adding salt before tasting a dish.

Sugar is a sweetener and tastes good, but sugary foods and drinks are high in calories and it is best to eat them in moderation, to please themselves from time to time. Sugar can be substituted for fruits, even for sweetening foods and beverages.

6. Eat often, control the size of your portions

The best recipe for healthy eating is to have a varied diet, eat regularly and consume appropriate amounts.

When we skip a meal, especially breakfast, we can then be hungry and we often catch up by overeating. Nibbling between meals can help control the feeling of hunger, but snacking should not replace a real meal. If you are hungry, you can eat yoghurt, a handful of fresh or dried fruits or vegetables (eg carrot sticks), unsalted nuts or even a piece of bread with cheese.

Paying attention to the size of the portions will help you not consume too many calories and will allow you to eat all the foods you love, without having to eliminate any of them.

- When preparing the right amount of food, it is easier not to overdo it.

- Here are some examples of reasonably sized portions: 100 g of meat; a medium-sized fruit; 50 g raw pasta.

- Using smaller plates helps reduce portion size.

- Packaging that indicates the caloric value of food can facilitate portion control.

- At the restaurant, you can share a portion with a friend.

7. Drink a lot

Adults must drink at least a litre and a half a day! Or more if it is very hot or if they are physically active. It is better to drink water, of course, whether tap water, mineral water, sparkling water or flat, plain or flavoured. You can also drink fruit juice, tea, soft drinks, milk or other drinks from time to time.

8. Maintain a healthy body weight

The ideal weight depends on factors such as sex, height, age and genes. Being overweight increases the risk of developing a wide range of diseases, including diabetes, heart disease and cancer.

Eating more than necessary leads to excess body fat. Excess calories can come from any caloric nutrient - protein, fat, carbohydrate or alcohol - but lipids are the most concentrated energy source. Physical activity helps us to spend energy and feel good. The message is quite simple: if you put on weight, you have to eat less and be more active!

9. Get in the habit of moving!

Physical activity is important for everyone, regardless of weight or health status. It helps us burn excess calories, is good for the heart and the circulatory system, maintains or increases muscle mass, promotes concentration and improves overall health and well-being. You do not have to be a top athlete to get moving! It is recommended to do 150 minutes per week of moderate-intensity physical activity, which is not difficult to include in the daily routine. We can all:

- climb the steps rather than taking the elevator;

- take a walk at lunchtime (and stretching at the office between breaks);

- take the time to practice a family activity on weekends.

10. Start now! And continue to change little by little.

A gradual change in lifestyle is easier to maintain than radical changes introduced all at once. For three days, you could list all the foods and beverages you consumed during the day, noting your amount of physical activity. It will not be difficult to see the possible improvements:

- Are you skipping breakfast? A small bowl of muesli, a piece of bread or a piece of fruit can help you to put it into your routine little by little.

- Do you eat too little fruit and vegetables? You can start by consuming one more each day.

- Your favourite foods are high in fat? Brutally eliminating them could be counterproductive and make you return to your old ways. You can replace them with low-fat options, eat less often and in smaller amounts.

- Are you not doing enough physical activity? Climbing stairs every day could be a great way to start.

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