The 5 Science-backed Tips To Stay Healthy.
Aside from occasionally veering off the healthy path, most of us are sure that we do a fair job of maintaining good health with the best eating habits and physical activities. This is because we always do our best to achieve vitality by avoiding unhealthy living. But then again, is that enough to be considered “a happy life?” Discover your healthy living and healthy lifestyle by engaging your life of wellness agenda!
Based on a recent study, few adults meet the criteria for a healthy lifestyle. On top of that, the study published in the Archives of Internal Medicine indicated that only 3 percent of American adults enjoy a perfect score on the 4 essential criteria for healthy living.
On the other hand, only 13.8% met three of the requirements. And 34.2% met only two criteria. Indeed, the conclusion was very surprising — that women scored slightly better than men. But what do they do that most men don’t?
All You Need to Know About Healthy Living
A healthy lifestyle is a recipe for a happy life of wellness. Everyone wants to be healthy and more energetic while aging. However, very few people achieve that.
That is why Trivita is here — giving us a brighter focus as we make the best and holistic move to the oldest ages. Here is an overview of what they have for you!
- Eating healthy
- Regular physical exercise
- Proper food and diet
- Choose healthy recipes and tips
- Be prayerful
- Improve digestive health
- And many more
Several tips offer a cover for the basics of healthy lifestyles. And it can help you make the healthiest choices. Here is all you need to do!
1. Base your foods on higher fiber starchy carbohydrates
Starch should make up just over ⅓ of the food that you eat. They include rice, pasta, potatoes, bread, and cereals. Choosing a higher fiber or wholegrain foods, such as brown rice, wholewheat pasta, or potatoes with their skins, is a great deal. Because they have more fiber than refined or white starchy carbohydrates. Besides, it can help you feel full for longer.
You may want to include at least one starchy food with the main meal. Most people assume that starchy foods are fattening. However, they need gram for gram carbohydrate that provides fewer than ½ the calories of fat. So, you need to keep an eye on the fats that you add when cooking or serving these foods. Because that increases the calorie content.
2. Eat lots of fruits and vegetables
Dietitians recommend that you eat at least five portions of different varieties of fruit and vegetables every day. These can be canned, fresh, frozen, dried, or juiced.
Usually, a portion of fresh, canned, or frozen vegetables and fruits is 80g. On the other hand, a portion of dried fruit is 30g.
3. Eat more fish, such as a portion of oily fish
Fish is the best source of protein. It contains several vitamins and minerals. Therefore, according to doctors, you need to eat at least 2 portions of fish in a week. This includes at least 1 piece of oily fish. Because they are high in omega-3 fats that help prevent heart disease.
- Oily fish include:
- HerringHowever, non-oily fish include:
However, non-oily fish include:
Thus, you can choose from fresh, frozen, or canned fish. However, you need to remember that canned and smoked fish are high in salt. So, while everyone should be eating a lot of fish, there are some recommended limits for certain types of fish.
4. Cut down on saturated fat and sugar
Indeed, you need some fat in the diet. However, you must pay attention to the type and amount of fat that you are going to eat. Typically, there are two main types of fat. These are saturated and unsaturated fats. Ideally, too much saturated fat can raise the amount of cholesterol in the blood. Consequently, it increases your risk of developing heart disease.
For that reason, men should have not more than 30g of saturated fat in a day. On the contrary, women should have not more than 20g of saturated fat per day.
Children below 11 years of age should have less saturated fat than adults. However, a low-fat diet isn’t the best choice for children under five years old.Healthy Living and a Healthy Lifestyle Engaging Your Life of Wellness
Here are foods that offer saturated fat!
- Healthy Living and a Healthy Lifestyle Engaging Your Life of Wellness
- Hard Cheese
- Fatty cuts of meat
Also, it is essential to cut down on the intake of saturated fat intake. Instead, you need to choose foods that have unsaturated fats. These include vegetable oils and spreads. Aside from that, oily fish and avocados have unsaturated fats.
You need to use a small amount of olive oil or vegetable or reduced-fat spread rather than butter, lard, or ghee for a healthier choice.
And when you have meat as part of the diet, choose lean cuts and get rid of any visible fat. Mostly, all types of fat have a high concentration of energy. Therefore, they should only be taken in small amounts.
Regular consumption of foods and drinks, which are high in sugar, increases your chances of developing obesity and tooth decay. Often, sugary foods and beverages have a significant concentration of energy (measured in kilojoules or calories). So, when they are consumed regularly, they can contribute to weight gain. Also, they can cause tooth decay, especially if they are eaten between meals.
On the other hand, free sugars are those that are added to foods or drinks. Also, they are found naturally in unsweetened fruit juices, honey, syrups, and smoothies.
Ideally, this is the type of sugar that you need to cut down on, instead of the sugars that are found in fruit and milk.
Surprisingly, many packaged foods and drinks contain very high amounts of free sugars. However, free sugars are found in different foods, such as:
- Pastries and puddings
- Sweets and chocolate
- Sugary fizzy drinks
- Sugary breakfast cereals
- Alcoholic drinks
For that reason, you need to read food labels. Here you can use them to check the amount of sugar that the foods contain.
5. Eat less salt
Taking too much salt can raise the risk of developing high blood pressure and other cardiovascular diseases. Often, people with high blood pressure can develop heart disease or even have a stroke.
That’s why it is recommended that an adult should take not more than 6g of salt in a day. Although you don’t need to add salt to your food, it is still possible that you are eating too much of it.
Because about ¾ of the salt that you eat is already available as original content in the food. So, breakfast soups, cereals, bread, and sauces have salt content.
Consequently, you need to use food labels to cut down on the intake of salt. Basically, you should avoid any consumption of more than 1.5g of salt per 100g. Because that means that the food is already high in salt.
Notably, the adults and children aged 11years old and above should take not more than 6g of salt.
A healthy lifestyle is the first weapon for managing your happiness. Because diseases can take away your peace of mind. That’s why Trivita has a great idea for you. They encourage that you choose their recommended health tips for a life of wellness.
Is The Time Now, For Your Healthier Lifestyle? (Click Here)
This content on today’s healthy living and healthy lifestyle engaging Trivita’s life of wellness agenda has been nothing short of an amazing knowledge-bearing growth process for me to articulate for your better health for today.
Perhaps the time is now to engage our blog? As you are surely a very unique person with so much to offer us all. So don’t hesitate to leave your ever so important and heartfelt comments below, for the sake of everyone.
I hope to hear from you soon, sincerely, Jack Butler, founder of betterhealthfortoday.com