10 Tips for a Healthy Lifestyle for Adults

1. Eat a variety of foods

We needs over 40 different nutrients to be healthy, and no one food can cover them all. It's not just one meal, but balanced meal choices that make a difference over time!

• You can have a low-fat dinner after a high-fat lunch.

• After eating a lot of meat for dinner, should I order fish the next day?

2. Focus on carbohydrate-rich foods

About half of the calories in our diet should come from high-carbohydrate foods such as grains, rice, pasta, potatoes, and bread. We recommend adding at least one of these to every meal. Whole-grain products such as whole-grain bread, pasta, and muesli increase your fiber intake.

3. Replace saturated fat with unsaturated fat

Fats are important for health and proper functioning of the body. However, too much of it can negatively affect your weight and cardiovascular health. Different types of fat have different health effects. Some of these tips may help you strike the right balance.

• You should limit your consumption of total and saturated fats (often from foods of animal origin) and avoid trans fats completely. Reading the label will help identify the source.

• Eating fish 2-3 times a week, and he eats at least 1 serving of oily fish to ensure adequate unsaturated fat intake.

• When cooking, boil, steam, bake, or skim the fat off the meat and use vegetable oil instead of frying.

4. Enjoy plenty of fruits and vegetables

Fruits and vegetables are one of the most important foods that provide enough vitamins, minerals and fiber. Try to eat at least 5 servings a day. For example, he has a glass of fresh fruit juice for breakfast, a slice of apple and watermelon for a snack, and a variety of healthy vegetables at each meal.

5. Reduce salt and sugar consumption

High salt intake leads to high blood pressure and increases the risk of cardiovascular disease. There are several ways to reduce salt in your diet.

• When shopping, I was able to choose products with less sodium.

• Use spices instead of salt when cooking for a wider variety of aromas and flavors.

• When eating, it helps to keep salt off the table, or at least not add salt before tasting. Sugar provides sweetness and an appealing taste, but sugary foods and drinks are high in energy and are best enjoyed in moderation as an occasional treat. You can even sweeten your drink.

6. Eat regularly and control portions

Eating a variety of foods on a regular basis and in appropriate amounts is the best recipe for a healthy diet.

Skipping meals, especially breakfast, often leads to uncontrollable hunger and helpless overeating. Snacking can help keep hunger at bay, but it shouldn't take the place of a real meal. For snacks, you can choose yogurt, a handful of fresh or dried fruits and vegetables (such as carrot sticks), unsalted nuts, or bread with cheese.

Paying attention to portion sizes will allow you to eat all the foods you like without consuming too many calories or giving up anything.

• Cooking just the right amount helps prevent overeating.

• Appropriate portions are: a. 100g meat. medium-sized fruit; half a cup of fresh pasta; • Using smaller plates helps with smaller portions.

• Packaged foods with calorie information on the pack help with portion control.

• If you eat out, you can share with a friend.

7. Drink lots of water

An adult he should drink a minimum of 1.5 liters of liquid per day. Or even more if it's very hot or physically active. Of course, water is the best source of water, you can use tap water, mineral water, sparkling water, still water, pure water, flavored water... fruit juices, teas, soft drinks, milk and other beverages are all fine.

8. Maintain a healthy weight

The ideal weight for each of us depends on factors such as gender, height, age, and genes. Obesity and overweight increase the risk of many diseases, including diabetes, heart disease, and cancer.

Excess body fat occurs when you eat more than you need. Extra calories can come from any caloric nutrient, including protein, fat, carbohydrates, and alcohol, but fat is the most concentrated source of energy. Physical activity helps burn energy and makes you feel good. The message is relatively simple. If you gain weight, you should eat less and exercise more.

9. Move your body, make it a habit!

Physical activity is important for people of all weight classes and health conditions. Helps burn extra calories, is good for the heart and circulatory system, maintains or increases muscle mass, increases focus and improves overall health. You don't have to be a top athlete to move ! With 150 minutes of moderate-intensity physical activity recommended per week, it's easy to incorporate into your daily routine. We can all:

• Use stairs instead of elevators.

• Go for a walk during your lunch break (do some stretches in the office).

• Make time for weekend family activities.

10. Get started now! And gradually change.

Gradual changes in our lifestyle are easier to maintain than big changes introduced all at once. It's not hard to see where you can improve.

• Skipping breakfast? A small bowl of cereal, bread, or fruit can help you slowly introduce yourself into your daily routine.

• Not enough fruits and vegetables? Initially, you can introduce additional pieces each day.

• What's your favorite high-fat food? Eliminating them abruptly can backfire and return to old habits. You can choose low-fat options instead, eat less often, and eat smaller portions. • Too little activity? Using the stairs every day can be a great first step.