Everyone wants to be healthy, fit, and live a long life. We all know that healthy people eat healthily, exercise often, and don’t smoke. This may sound easy, but those who have tried changing their bad habits know how difficult it could be. Many people decide to quit smoking, eat healthy foods, but when they face the difficulties, because of lack of motivation, they give up. The secret to a healthy lifestyle is making small changes: eat healthy food, be active and maintain healthy body weight. These simple ways lead to big results!
EAT HEALTHY FOODS
We need more than 40 different nutrients to stay healthy, and there is no single food that contains them all. Think about a balanced food choice – for instance, a high-fat lunch should be followed with low-fat dinner. Potatoes, bread, pasta, rice, and cereals are rich in carbohydrates and about half the calories in our diet should come from these foods. It is a great choice to include at least one of these foods at every meal. Cereals, pasta, and wholegrain will also increase our fiber intake.
Fats are of a great importance for our health, but too much of them can negatively affect our cardiovascular health and weight. Remember that you should eat fish 2-3 times a week, completely avoid trans fats and limit the consumption of saturated fats. When cooking, opt for baking or boiling, rather than frying.
Veggies and fruits are one of the most important foods for giving us enough fiber, minerals, and vitamins. Try to eat at least 5 servings each day. For instance, a glass of juice at breakfast, a piece of watermelon or an apple as snacks, and a portion of veggies at each meal. A high salt intake can increase the risk of cardiovascular disease and high blood pressure. Instead of sugary foods, opt for fruits.
DRINK PLENTY OF FLUIDS
Adults need to drink at least 2 liters of water a day. Drink more when you are physically active. Milk, tea, fruit juices, can all be okay from time to time.
MAINTAIN A HEALTHY BODY WEIGHT
The right weight will depend on the genes, age, height, and gender. Overweight people are at high risk of cancer, heart disease, and diabetes. Exercising will not only make you feel good but lose weight. If you are gaining weight easily, you should be more active and eat less. The best formula for a healthy diet is to eat a variety of foods, regularly, and in the right amounts. Don’t skip your meals, especially your breakfast.
Physical activity is of a great importance. It helps us burn off the extra calories, improves overall health well-being, helps us focus, increases or maintains our muscle mass, and it is good for the circulatory system and heart.
