1. Eat variety of foods.
2. Eat foods that are rich in carbohydrates.
3. Replace the saturated fats with the unsaturated ones.
4. Eat plenty of foods and vegetables.
5. Reduce sugar and salt intakes.
6. Control the portion size and eat regularly.
7. Drink plenty of fluids available.
8. Maintain a body weight.
9. Make it a habit and get on the move.
10. Make a start and change it gradually.
1. Eat variety of foods :
For a good health, body needs more than 40 different nutrients and single food cannot deliver that all. It is not the question of a single food, but a balanced diet is required that makes a difference.
A heavy lunch could be followed by a light dinner.
After a heavy chunk of meat at lunch, there should be the choice of fish the next day.
2. Eat foods that are rich in carbohydrates :
More than half of the calories we get from food are rich in carbohydrates like cereals, rice, wheat, and bread. It is good to add any one of these in each meal. These foods will also increase the fibre intake by the body.
3. Replace the saturated fats with the unsaturated ones:
For the proper functioning of the body and good health, fats are important. However, too much of it adversely affects. Different fats have different effects, so we should bot be ignorant to keep them in stable proportion.
4. Eat plenty of foods and vegetables:
To get enough vitamins, minerals, and fibre, fruits and vegetables are the only source. We should try to have 5 items of different kind in our daily meal. One can take a fresh glass of fruit juice and adequate amount of vegetable at one time.
5. Reduce the salt and sugar intake:
High salt intake can lead to blood pressure and thus increases the risk of cardiovascular disease. Sugar on the other hand gives sweetness and taste. More sugar intake can increase the risk of diabetes.
6. Control the portion size and eat regularly:
For a healthy diet and healthy body, eating variety of foods regularly and in adequate amount is the only formula. Skipping meals, mainly the breakfast may lead you to out-of-hunger and also results in overheating of the body. Having snacks between meals does control hunger and we should include yoghurt, fresh and dried fruits like some bread with butter or carrot or unsalted nuts etc.
7. Drink plenty of fluids available:
1.5 litres of fluid is necessary for adults everyday. If it is a hot day more can be required for physically active. Water is the best source of fluid to intake and is easily available. Moreover, fruit juices, soft drinks, milks are all OK from time to time.
8. Maintain a body weight:
The correct measure of weight depends on the factors of our gender, ages, height, and genes. Being affected by overweight can lead to obesity and results in various health diseases including heart disease, cancer, and diabetes. This excess body weight comes from overeating or not having a proper sleep at the night time, so this is also necessary as it comes under a heathy body. Fats are the most concentrated form of energy and this can be lowered down by physical activity and yoga practices.
9. Make it a habit and get on the move:
Physical activities are important for every class of people as it helps to burn the extra calories and maintains the blood pressure and keeps heart in a good condition. We should not have to be a good athlete to get on the move but to exercise daily and making it a habit will increase the build-up confidence in ourselves. Normally 150 minutes per week can be given to exercise to the body in a good running condition as it is being advised and it is suggested by the health advisors.
10. Make a start and change it gradually:
To make our lifestyles more better, gradual changes are required than the major drastic change. For 3 days you can note down the food item which have been consumed throughout the day and make out the movements also as it would not be difficult for you.
You can give a start by consuming a loaf of bread with butter on it without skipping the breakfast. Then you can have some fruits, either raw or make a juice of it. Choose low fatty foods at the lunch time and make it a daily habit.
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