Body fitness health Healthy foods

5 tips for a healthier life

1. Eat regularly, controlling portion size
Eating a variety of foods regularly and in adequate quantities is the best formula for a healthy diet.

Skipping meals, especially breakfast, can lead to uncontrolled hunger, which often leads to overeating in a helpless way. Snacks between meals can help control hunger, but snacks should not replace the right meals. For snacks, we can choose milk, a handful of fresh or dried fruits or vegetables (such as carrot sticks), unsalted nuts, or maybe some bread with cheese.

Paying attention to the portion size will help us not consume a lot of calories, and will allow us to eat all the foods we enjoy, without having to get rid of any calories.

Cooking the right amount makes it easy not to overeat.
Some reasonable meal sizes are: 100 grams of meat; one medium piece of fruit; half a cup of raw pasta.
Using smaller boards helps with smaller portions.
Canned foods, with caloric values ​​on the package, can help control a portion.
If eating out, we can share a portion with a friend.
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2. Drink plenty of fluids
Adults need to drink at least 1.5 liters of fluids per day! Or more if the weather is very hot or physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, regular or flavored. All fruit juices, tea, soft drinks, milk and other drinks can be fine – from time to time.

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3. Maintain a healthy body weight
The appropriate weight for each of us depends on factors such as gender, height, age, and genetics. Exposure to obesity and being overweight increases the risk of a wide range of diseases, including diabetes, heart disease and cancer.

Excess body fat comes from eating more than we need. Additional calories can come from any calorie nutrient – protein, fat, carbohydrates, or alcohol, but fats are the most concentrated energy source. Physical activity helps us spend energy and makes us feel comfortable. The message is reasonably simple: If we are gaining weight, we need to eat less and be more active!

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4. Get the move and make it a habit!
Physical activity is important for people of all weights and health conditions. It helps us burn extra calories, is good for the heart and blood circulation, maintains or increases muscle mass, helps us focus, and improves overall health. We do not have to be top athletes to start! 150 minutes per week of moderate physical activity is recommended, and it can easily become part of our daily routine. We can all:

Take the stairs instead of the elevator,
Going for a walk during lunch breaks (and stretching between our offices)
Make time for a family weekend activity
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5. Get started now! And keep the change gradually.
Gradual changes in our lifestyle are easier to maintain than major one-time changes. For three days, we can jot down the foods and drinks that we consume throughout the day, and jot down the amount of movement we have made. It will not be difficult to determine where we can improve:

Not having breakfast? A small bowl of muesli, a piece of bread or fruit, can slowly insert it into our routine
Very few fruits and vegetables? First of all, we can deliver one extra piece per day.
Favorite high-fat foods? Suddenly eliminating them can respond by making us return to old habits. We can choose low-fat options instead of eating them more frequently and in smaller portions.
Too little activity? Using the drawer daily can be a great first step.