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!
2. Base your diet on plenty of foods rich in carbohydrates 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 fiber intake.
3. Replace saturated with unsaturated fat: 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:
4. Enjoy plenty of fruits and vegetables: Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals, and fiber. 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 will be helpful. 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.
5. Eat salt moderately. Too much salt may increase the chances of being hypertensive. Avoid eating too much seasoning, some brands of seasoning are not too good for the body.
6. Eat regularly, control the portion size 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 yogurt, 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 many calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.
7. Drink plenty of fluids: 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.
8. Maintain a healthy body weight The right weight for each of us depends on factors like our gender, height, age, and genes. Being affected st by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart disease, 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 energy, and makes us feel good. The message is reasonably simple: if we are gaining weight, we need to eat le
9 Exercise: Mild or moderate exercise is good for the elderly. Having a morning walk helps to maintain the wellbeing of the heart, reduce the risk of heart attack and even help recuperating stroke patient get back to full life. Studies have shown that exercise helps in fthe itness of the body, easing oss ,and brain cognition. They should be monitored though especially in people with underlining health issues. If Caleb could ask for mountain at his old age, exercising shouldn't be an issue.
10 Sleep and rest: sleep to some extent helps to live long. In fact! IItseaffectson the various system of the body cannot be over-emphasized Adults should at least sleep six hours daily. Researches have shown that sleep deprivation is dangerous and may affect brain cognition. No, be who dey wear slippers dey sleep pass
Take care of the elderly around you during this yuletide, extend the hands of love to them. Merry Christmas to you.
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