Top 10 secret of Fitness
1. Eat a variety of foods
For good health, we need more than 40 different nutrients, and no
single food can supply them all. It is not about a single meal, it is about a
balanced food choice over time that will make a difference!
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A high-fat lunch could be followed by a low-fat dinner.
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After a large meat portion at dinner, perhaps fish should be the
next day’s choice?
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.
Fats are important for good health and proper functioning of the
body. However, too much of it can negatively affect our weight and
cardiovascular health. Different kinds of fats have different health effects,
and some of these tips could help us keep the balance right:
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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.
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Eating fish 2-3 times a week, with at least one serving of oily
fish, will contribute to our right intake of unsaturated fats.
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When cooking, we should boil, steam or bake, rather than frying,
remove the fatty part of meat, use vegetable oils.
Fruits and vegetables are among the most important foods for
giving us enough vitamins, minerals and fibre. We should try to eat at least 5
servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps
an apple and a piece of watermelon as snacks, and a good portion of different
vegetables at each meal.
A high salt intake can result in high blood pressure, and increase
the risk of cardiovascular disease. There are different ways to
reduce salt in the diet:
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When shopping, we could choose products with lower sodium content.
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When cooking, salt can be substituted with spices, increasing the
variety of flavours and tastes.
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When eating, it helps not to have salt at the table, or at least
not to add salt before tasting.
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.
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.
Paying attention to portion size will help us not to consume too
much calories, and will allow us to eat all the foods we enjoy, without having
to eliminate any.
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Cooking the right amount makes it easier to not overeat.
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Some reasonable serving sizes are: 100 g of meat; one medium piece
of fruit; half a cup of raw pasta.
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Using smaller plates helps with smaller servings.
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Packaged foods, with calorie values on the pack, could
aid portion control.
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If eating out, we could share a portion with a friend.
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
The right weight for each 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 the 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 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. We all could:
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use the stairs instead of the elevator,
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go for a walk during lunch breaks (and stretch in our offices in
between)
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make time for a family weekend activity
10. Start now! And keep changing gradually.
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:
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Skipping breakfast? A small bowl of muesli, a piece of bread or
fruit, could help slowly introduce it into our routine
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Too few fruits and vegetables? To start with, we can introduce one
extra piece a day.
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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.
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Too little activity? Using the stairs daily could be a great first
moves
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