How to Live a Healthy Lifestyle? this question rise in your mind every time. Healthy Lifestyle is more important in today’s generation due to many increase in fast foods and spicy masalas around every corner. To keep us fit and healthy we need to have a change in our food habit and lifestyle.
For a healthy lifestyle, we need more different nutrients, and no single food can supply them all. It is not about eating the same meal each day. It is about a balanced food choice over time that will make a difference! After a high-fat lunch should have low-fat dinner. If you had a meat then your next day choice will be fish.
About half the calories in our diet should 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 at every meal. Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fibre intake.
Good Fat Vs Bad Fat
You have been heard that Fatty foods are bad and you should avoid eating fatty foods. Yes! It’s true but not all fat is bad some fats are really helpful. So we should know to balance it:
- We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats; reading the labels helps to identify the sources.
- Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.
- When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of meat, use vegetable oils.
Eating Fruits and Veggies
Vitamins, minerals and fibre mostly we have been getting from fruits and Veggies. We Should make a habit of eating Fruits and Vegetables daily and also we can take it as juice if are uncomfortable with eating.
Less use of Salt and Sugar
Intake of salt will put you in some trouble as well as sugar on the other hand. To reduce both moderately. while shopping choose products with lower sodium and while cooking salt can be substituted with spices, increasing the variety of flavours and tastes. Sugar provides sweetness and an attractive taste, but sugary foods and drinks are rich in energy and are best enjoyed in moderation, as an occasional treat. We could use fruits instead, even to sweeten our foods and drinks.
Skipping meals is BAD
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 out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals. For snacks, we could choose yoghurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or perhaps some bread with cheese.
A lot of Water
Adults need to drink at least 1.5 litres of fluid a day! Or more if it’s very hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavoured. Fruit juices, tea, soft drinks, milk and other drinks, can all be okay – from time to time.
Maintain a healthy body weight
The right weight for each of us depends on factors like our gender, height, age, and genes. Being affected by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.
Excess body fat comes from eating more than we need. The 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 spend 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!
Physical activity, Make it a habit!
Physical activity is important for people of all weight ranges and health conditions. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being. We don’t have to be top athletes to get on the move! 150 minutes per week of moderate physical activity is advised, and it can easily become part of our daily routine
What are you waiting for? Start Now!
Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. For three days, we could write down the foods and drinks we consume throughout the day, and make a note of the amount of movement we made. It won’t be difficult to spot where we could improve:
- Skipping breakfast? A small bowl of muesli, a piece of bread or fruit, could help slowly introduce it into our routine
- Too few fruits and vegetables? To start with, we can introduce one extra piece a day.
- Favourite foods high in fat? Eliminating them abruptly could fire back, and make us return to the old habits. We can choose low-fat options instead, eat them less frequently, and in smaller portions.
- Too little activity? Using the stairs daily could be a great first move.
Hope You got the answer to the question that was there in your mind. How to Live a Healthy Lifestyle?
BE FIT! STAY HEALTHY
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