The key is to incorporate habits that accompany us day by day and that allows us to maintain an optimal body weight.
The first challenge to see ourselves and to feel each day better is to understand that the key is to incorporate habits that accompany us day by day and that allows us to maintain a healthy body weight.
Add a variety of foods, add what we like in their fair measure, do moderate physical exercise according to our possibilities, put aside the food myths and resort to any specialist consultation are some of the keys when looking after our health and seeing us well. Our body is the result of our choices.
Based on what is recommended by the major scientific societies of nutrition worldwide we can take 10 key tips as a trigger for incorporating healthy habits.
1. Eat Assorted Foods:
We need more than 40 different nutrients and no food alone can provide them all. The food supply that exists today makes it easy to take a wide variety of foods, whether buying fresh food for cooking or buying prepared meals or takeaway food. Always choose foods in a balanced way.
2. Base your diet on foods rich in carbohydrates:
Most people do not incorporate enough carbohydrate rich foods like bread, pasta, rice, potatoes and other cereals, considering them banned in order to not get fat. However, this is not correct; more than half of the calories in your diet, i.e. approximately 60% should come from these foods. The idea is to increase fiber intake with the contribution of whole wheat bread, whole grains, and other cereals.
3. Eat lots of fruits and vegetables:
Most people do not eat enough of these foods that provide important protective nutrients. Try to eat at least five servings a day. Try new recipes or see what prepared dishes are available in the supermarket.
4. Maintain a healthy body weight and feel good:
Proper weight depends on many factors such as sex, height, age, and genetics. Being overweight increases the risk of various diseases such as cardiovascular, bone, joint, and cancer. Excess fat appears when you ingest more calories than you need. These extra calories can come from any nutrient that contains calories (proteins, fats, carbohydrates or alcohol) but fat is the most concentrated source of calories. Physical activity is a good way to burn calories and make us feel good. The message is simple: if you are gaining weight, you need to eat more moderately and be more active.
5. Eat moderate servings: reduce, do not dispose of food:
If you eat the right rations of each food, it is easier to eat from all food groups without eliminating any. If you eat out, you could share part of your meal with a friend. Do not abandon the habit of eating with those you want.
6. Eat regularly:
Skipping meals, especially breakfast, can lead to a feeling of uncontrolled hunger, often causing an over-eating. Performing snacks can help contain hunger, but do not overeat so you do not substitute main meals.
7. Drink lots of fluids:
Adults need to drink at least 1.5 liters of fluids a day! And we need more quantity if it’s hot or if we do a lot of sport. Moisturizing is essential to living. Water is obviously a good source of liquids but the variety can be both enjoyable and healthy. Other options are diet drinks but these should not replace the water supply.
Drinking too many calories and not getting enough exercise can lead to weight gain. Moderate physical activity helps burn off the calories we have left over. It is also good for the heart, for the circulatory system, for general health and well-being. So make physical activity a daily routine. Use the stairs instead of the elevator (both up and down). Take a walk on your lunch break. Walk while talking on the phone. It does not take an athlete to move.
9. Start now and make changes gradually:
Making changes to your lifestyle gradually is much easier than making them suddenly. For three days, write down the foods and drinks you consume between meals and at meals. Do you take very few servings of fruit and vegetables? To begin, try to eat only one more serving of fruit and vegetables a day. Are your favorite foods high in fat and make you gain weight? Do not eliminate these foods and feel bad, instead try to choose low-fat meals or eat less of them. And start using the ladder at work.
10. Remember: it’s all about balance:
There are no “good” or “bad” foods, only good or bad food plans. Do not feel guilty about the foods you like, simply allow them in moderation and choose other foods that give you the balance and variety you need to get good health.