Topify List yet again bring to you 10 dietary guidelines to stay healthy, in other words, Top 10 Go-Geek Ways to Optimise your health.
Health is wealth, no dispute - Nutritionist, Health Organisations, Charity groups, and the likes are seriously trying to make the health status of country people better everyday. Several public awareness are observe everywhere, in pamphlets, online journals, news papers, television, radio and other media.
The explosion of health information and nutrition education programs has led to good progress on several fronts. Deaths from heart disease have declined and, to a slight degree, so have deaths from some cancers. On average, the intake of total fat and saturated fat has decreased. Food labelling provides much more useful information now. Restaurants offer more low-fat and low-calorie options on their menus.
But be that as it may, there is this need to put up this article again to further promulgate the "modus oprandi" of diet and healthy living.
As a result, Topify has compiled Top 10 Guidelines For Healthy Living which we believe will promote disease-free society if adopted.
Top 10 Secrets To Optimise Your Health
Be mindful of your weightRecent findings clearly shows that being overweight greatly increases your risk for many diseases, including heart disease, cancer, and diabetes. However, combining a healthful eating plan with regular physical activity is the most effective way to lose weight and to sustain the loss. If you are at a healthy weight, your goal is to maintain that weight.
Be physically active each dayEveryone—young and old—can improve their health by being more active. Choose activities that you enjoy and can do regularly. Although you will gain more health benefits with high intensity exercise that lasts 30 minutes or more, low-to-moderate activities can be part of your routine as highlighted in a report issued by Surgeon General of the United States entitled Physical Activity and Health, which has its own guidelines for achieving activity.
Make a food chartYour body needs more than 40 nutrients and other substances for good health. No one food can give you all the nutrients your body needs, no matter how much you enjoy it or how nutritious the food is. By eating a wide variety of foods each day, you will keep your meals exciting and you will achieve the balance of nutrients that best ensures good health.
Choose a variety of grains daily, especially whole grainsChoosing a diet rich in grains, especially whole grains, reduces your risk of many diseases. These foods provide different types of vitamins, minerals, and fiber, as well as phytochemicals—important plant substances that may be beneficial to health. Rely on a wide variety of these foods rather than supplements as your source of nutrients, fiber, and phytochemicals. Aim for 6 servings each day—more if you are very active—and include several servings of whole-grain foods.
Consume fruits and vegetables varieties dailyFruits and vegetables are essential in your diet. They provide many vitamins, minerals, phytochemicals, and fiber, and they are low in calories and provide no fat. The goal is to have at least servings of fruit and 3 servings of vegetables every day. Variety is important. Choose different colors and kinds of fruits and vegetables.
Keep foods safe to eatFood safety is vital. It starts well before you purchase food. However, the steps you control also make a difference. They include making sure you have clean hands and work surfaces—before and during the handling of food. Take care to separate raw, cooked, and ready-to-eat foods at all times. Keep hot foods hot and cold foods cold. Make sure to cook food to the proper temperature. Refrigerate perishable foods and leftovers promptly. Follow the dates on containers. And finally, when in doubt, throw it out.
Choose a diet that is low in saturated fat and cholesterol and moderate in total fatFat is a nutrient that is essential for health, but too much fat in your diet, especially saturated fat, increases your risk of several diseases, including heart disease. Most important, learn to identify the sources of fats, saturated fats, and cholesterol, and make healthful food choices.
Be mindful of sugar (In beverages and foods)Some foods that contain natural sugar (such as fruits, vegetables, and milk products) also contain essential nutrients. Others, such as table sugar, sugar-sweetened carbonated beverages, candy, and some baked goods, supply calories but few other nutrients. When consuming sugar, moderation is key.
Avoid excess salt in foodsSodium, a nutrient, is a major part of table salt (sodium chloride). It is found naturally in many foods in small amounts. Salt and sodium compounds are also added to processed foods, and salt may be used in cooking or added at the table. Reducing sodium intake lowers high blood pressure in some individuals. Moderation in sodium intake is recommended.
Reduce alcoholic beverages
Alcoholic beverages (beer, wine, and hard liquor) are a source of extra calories. When consumed in excess, alcohol can impair judgment, result in dependency, and lead to several serious health problems. However, evidence suggests that a moderate intake of alcohol is associated with a lower risk of disease of the heart and blood vessels (cardiovascular disease) in some individuals. Discuss the consumption of alcohol with your health care provider.
That's it on Top 10 Tips For Healthy Living, save a soul today by sharing on social media. Meanwhile, opinions are welcome based on the subject discussed.