Our lifestyles today are very busy. We have family,business,job,school, sports, leisure and social commitments to fit into a limited time. We need to be healthy to cope with the demands of daily life. But what does it mean to have a healthy lifestyle
A healthy lifestyle begins with you.
You have what it takes to maintain a healthy lifestyle because maintaining a healthy lifestyle starts with you. It's about making good choices in what, as well as how much, you eat healthy food. The term health food is generally used to describe foods that are considered to be beneficial to health, beyond a normal healthy diet required for human nutrition.
Take fruits and vegetables in your plate:
When it comes to maintaining a healthy weight for a lifetime, the bottom line is – calories count!Weight management is all about balance—balancing the number of calories you consume with the number of calories your body uses or "burns off."
Foods and Food Components to Reduce
In general, there is more emphasis on specific foods that should be reduced because they are substantial sources of sodium, solid fats (major sources of saturated and trans fatty acids), cholesterol, added sugars, and refined grains (1). Excessive intakes of these food components may increase the risk of certain chronic diseases.
Each person in the world consume approximately 3,400 mg of sodium a day. The doctor recommends that daily sodium intake be reduced to less than 2,300 mg, and further reduced to 1,500 mg for persons who are 51 and older and those of any age who have hypertension, diabetes, or chronic kidney.
Calories from Solid Fats and Added Sugars
The Asian,European And American & other peoples of the world diet contains too much solid fat and added sugars (i.e., 35% of total calories) which contribute excess calories and minimal nutrients and therefore doctor recommends that calorie intake from solid fats and added sugars be reduced (i.e., to no more than about 5 to 15% of calories) (1). Strategies to reduce these food components include focusing on nutrient-dense forms of foods, limiting intake of solid fats and added sugars when cooking or eating (e.g., trimming fat from meat, using less table sugar), and consuming fewer and smaller portions of foods and beverages containing solid fats and added sugars.
Nutritionist recommends that consumption of foods that contain refined grains, especially refined grain foods containing solid fats, added sugars, and sodium, be limited (i.e., from the current estimated intake of 6.3 ounces to no more than 3 ounces).
If alcohol is consumed, it should be consumed in moderation – up to one drink per day for women and two drinks per day for men – and only by adults of legal drinking age.