Life is increasingly busy. It makes us less interested in our health. Especially adults. So what is the solution! Join us to find out: "9 quick tips on how to live a healthier lifestyle for Adults" through the article below
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!
- A high-fat lunch can be followed by a low-fat dinner.
- After a large meat portion at dinner, perhaps fish should be the next day’s choice?
2.Replace saturated with unsaturated fat
Fat is important for good health and proper functioning of the body. However, too much of it can negatively affect our weight and cardiovascular health. Different types of fat have different health effects
Some quick tips below can help us:
- We should limit the consumption of total and saturated fats, and completely avoid trans fats
- Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.
- When cooking, we should boil, steam or bake, rather than frying, remove the fatty part the meat, use vegetable oils.
3. 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 at each meal.
4. Reduce salt and sugar intake
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:
When shopping, we could choose products with lower sodium content.- When cooking, salt can be substituted with spices, increasing the variety of flavors and tastes.
- 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.
5. Drink plenty of fluids
Adults need to drink at least 1.5 liters of water a day! Or more if it is very hot or they are physically active. Water is the best source, of course, and we can use tap water or mineral water to drink. We can drink fruit juice, tea, soft drinks, milk and other drinks, all of which may be okay
Start now! And keep changing gradually.
Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once:
- Favorite 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.
- Too few fruits and vegetables? We need to put it on the menu every day
- Do not skip breakfast? A bowl of pho, a piece of bread or fruit, can help to slowly introduce it into our routine
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