The key to a healthy diet is to eat the right amount of calories. How to activate so you are in balance. Consume with the energy you use. The best tips for a healthy lifestyle are to eat well. If you eat or drink more than your body needs, you will gain weight, because the energy that you don’t use is stored as fat.
If you eat too little, you will lose weight. You should also eat a wide range of foods to ensure this. You are eating a balanced diet and getting all the nutrients your body needs.
It is recommended that men have about 2,500 calories a day (10,500 kilojoules). Women need to have about 2,000 calories a day (8,400 kJ).Most adults in the UK are eating more calories than they need and should eat fewer calories.
Here is some of the best tips healthy lifestyle for living happily ever after.
- Eat a variety of foods
- Take less salt and sugar
- Enjoy lots of fruits and vegetables
- Avoid harmful uses of alcohol
- Maintain a healthy body weight
- Don’t smoke
- Check your blood pressure regularly and
- Get started now! And keep changing slowly.
Eat a variety of foods
We need more than 40 different nutrients for good health and no single food can provide them. It’s not for a single meal, over time it will make a difference in terms of balanced food choices!
A high-fat lunch can be followed by a low-fat dinner.
After a large portion of meat for dinner, perhaps fish should be preferred the next day? Maintains the best food for healthy living.
Take less salt and sugar
Filipinos take twice the recommended amount of sodium, putting them at risk for high blood pressure, which increases the risk of heart disease and stroke. Most people get their sodium through salt. Equalize your salt intake to about 5 teaspoons per day. This is easy to do by limiting the amount of salt, soy sauce, fish sauce and other high-sodium mixtures when making meals; Remove salt, seasonings and ingredients from your dining table; Avoid salty snacks; And choosing low-sodium products.
On the other hand, consuming too much sugar increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the amount of free sugar intake should be less than 10% of total energy intake. You can reduce your sugar intake by limiting sugary snacks, candy and sugar-sweetened beverages.
Enjoy lots of fruits and vegetables
Fruits and vegetables are some of the most important foods to provide us with adequate vitamins, minerals, and fiber. We should try to eat at least 5 servings per day. For example, a glass of fresh fruit juice for breakfast, perhaps an apple and a slice of watermelon as a snack, and a good portion of different vegetables in each meal.
Avoid harmful uses of alcohol
There is no safe level of drinking alcohol. Alcohol consumption can lead to health problems such as alcohol dependence, major NCDs such as liver cirrhosis. Some cancers and heart disease as well as health problems such as violence and injuries caused by road collisions and can occur.
Maintain a healthy body weight
The exact weight for each of us depends on factors such as our gender, height, age and genes. Obesity and being overweight increase the risk of a variety of diseases, including diabetes, heart disease and cancer. Excess body fat eats more than we need. Excess calories can come from any calorie nutrient – protein, fat, carbohydrates or alcohol. But fat is the most dense source of energy. Physical activity helps us expend energy and makes us feel beautiful. The message is reasonably simple: if we are to gain weight we need to eat less and be more active!
Tobacco smoking causes NCDs such as lung disease, heart disease and stroke. Tobacco kills not only the smoker directly, but also the smoker through second-hand contact. Currently, approximately 15.9 million Filipino adults are smokers but 10 out of smokers are interested or planning to quit.
If you are currently a smoker, it will not be too late to quit. Once you do this, you can experience immediate and long-term health benefits. If you are not a smoker, great! Don’t start smoking and don’t fight for the right to breathe tobacco smoke-free air.
Check your blood pressure regularly
High blood pressure, or hypertension, is called the “silent killer.” This is because many people may not be aware of hypertension. The problem is because there may be no symptoms. If left uncontrolled, hypertension can cause heart, brain, kidney and other diseases. Have your blood pressure checked regularly by a health worker so you can know your numbers. If you have high blood pressure, consult a health worker. It is important to prevent and control high blood pressure.
Get started now! And keep changing slowly
Gradual changes in our lives are easier said than done. For three days, we can write down the food and drink we take throughout the day and make a note of how much movement we have made. It will not be difficult to clarify where we can improve.
Avoiding breakfast? A small bowl of muesli, a piece of bread or fruit, can help us slowly introduce it into our routine.Very few fruits and vegetables? To start, we can introduce an extra piece a day.
Eat more fatty foods? Suddenly these extinguished fires can ignite and return to our old habits. Instead we can choose low fat options, eat them less frequently and in smaller portions.