What you drink and eat can affect your overall health and your mood now and in the future. You should consider giving your body adequate nutrition to guarantee you a healthy lifestyle even when you get older.
The right diet and physical activities combine to help you reduce the possibility of suffering from chronic diseases and maintain a healthy weight.
- Take More Fish
Fish provides you with protein and many minerals and vitamins. Aim to take about two portions of fish per week, with one portion being oily fish.
Oily fish help to prevent heart diseases because they contain omega-3 fats. They include trout, sardines, salmon, herrings, mackerel, and pilchards.
Non-oily fish include tuna, coley, haddock, cod, skate, plaice, and hake. You can pick from canned, frozen, and fresh, but remember that smoked and canned fish contains a lot of salt.
Most people can eat unlimited potions, but there are some limits when it comes to some varieties of fish.
- Take More Fiber Starchy Carbohydrates
The carbohydrates should make up 1/3 of the food you take. They include cereals, rice, bread, pasta, and potatoes.
Choose whole-grain or higher fiber varieties like potatoes with their skin, brown rice, and whole-wheat pasta. They provide you with more fiber compared to refined or white starchy carbohydrates and makes you fuller longer.
Ensure you add at least a single starchy food with every meal you take. One thing to note is these foods contain fewer calories, unlike what many people believe.
Watch out the fats you add when preparing these foods because they can increase the calorie levels.
- Take Lots of Vegetables and Fruits
Nutritionists recommend you take about five portions of different types of vegetables and fruits every day. These foods can be juiced, dried, canned, frozen, or fresh.
Getting the five portions is easier said than done. That is why you should consider chopping a banana over your breakfast or take some fruit at mid-day instead of a snack.
A portion of frozen, canned, or fresh vegetables and fruit is 80g while dried fruit is 30g.
A 150ml glass of smoothie, vegetable juice, or fruit juice counts for one portion, but you should limit the intake because they contain sugar.
- Take More Fluids
You need to take a lot of fluids to ensure that you remain hydrated. Experts recommended you drink up to eight glasses of water within 24 hours to add the much-needed fluids in your blood.
There is one treatment called NAD+ IV that can provide you with the fluids your desire in your blood as well as nutrients. All non-alcoholic beverages are useful, but low sugar drinks, low-fat milk, and water are the best.
You should avoid sugary fizzy and soft drinks as they contain a lot of calories and can destroy your teeth. Even unsweetened smoothies and juice are high in free sugar.
The combined total intake of smoothies, fruit juice, and vegetable juice should not exceed 150ml per day.
- Invest in Breakfast
Most people suffering from weight problems skip breakfast because they think it can help them to shed some pounds. However, a healthy breakfast that contains fiber and is low in salt, sugar, and fat can give you a balanced diet and lead to good health.
A whole-grain low sugar cereal breakfast with sliced fruits and semi-skimmed milk can also be healthier and tasty.
- Take Less Salt
Excessive salt can raise your blood pressure and make you prone to stroke and heart diseases. You might be taking a lot of salt even if you fail to add it to your food.
Most foods contain about ¾ of salt when you buy them, including sauces, bread, soups, and cereals. That makes it vital to use food labels to help you add the right amount in your food.
The recommended dosage is 1.5g of salt for every 100g food. Any person aged 11 years or over should take at most 6g of salt per day; younger kids should take less.
- Reduce Sugar and Saturated Fat Intake
You require some fat in your food, but it is critical to know the type and the amount you are eating. Our foods contain saturated and unsaturated fats.
A high level of saturated fat has been shown to increase the amount of cholesterol in the blood and increase the risk of developing heart conditions. Men should take about 30g of this fat per day and women 20g.
Although a low-fat diet is not ideal for kids under 5-year, children below the age of 11 should take less saturated fat than grownups. Saturated fat is present in butter, sausages, cream, fatty meat cuts, hard cheese, cakes, pies, lard, and biscuits.
Consuming foods or drinks with excessive sugar can increase the possibility of tooth decay and get obese. Such products can result in weight gain due to the high energy they provide.
One sugar to reduce is the free sugars found in unsweetened smoothies, fruit juice, syrups, and honey. You can take sugar found in milk and fruits.
Taking an unbalanced diet can result in hair loss, body pain, and joint pain that occurs when you lack nutrients. We have provided you with means to maintain your body, and you can also try out PRP Hair/Joints/Facials treatment.