Health  

Ways to improve your health

Fibre foods: fresh fruits and vegetables


To be in optimum health, balanced nutrition, regular exercise and lifestyle changes are of utmost importance. Good nutrition is one of the keys to a healthy life. You can improve your health by keeping a balanced diet so eat foods that contain vitamins and minerals. This includes fruits, vegetables, whole grains, dairy, and a source of protein.

It can be hard to change your eating habits but it helps if you focus on small changes. Making changes to your diet may also be beneficial if you have diseases that can be made worse by things you are eating or drinking. Symptoms from conditions such as kidney disease, lactose intolerance and celiac disease can all benefit from changes in diet.

Find the strong and weak points in your current diet. Do you eat four to five cups of fruits and vegetables everyday?
Do you get enough calcium? Do you eat whole grain, high-fiber foods? If so, you’re on the right track! Keep it up. If not, add more of these foods to your daily diet.

Keep track of your food intake by writing down what you eat and drink every day. This record will help you assess your diet. You will see if you need to eat more or less from certain food groups. Think about asking for help from a dietitian. They can help you follow a special diet, especially if you have a health issue.

Almost everyone can benefit from cutting back on unhealthy fat. If you currently eat a lot of fat, commit to cutting back and changing your habits.Unhealthy fats include things such as: dark chicken meat, poultry skin, fatty cuts of pork, beef, and lamb and high-fat dairy foods (whole milk, butter, cheeses). Ways to cut back on unhealthy fats include rather than frying meat, bake, grill, or broil it.

Take off the skin before cooking chicken or turkey. Try eating fish at least once a week and reduce any extra fat. This includes butter on bread, sour cream on baked potatoes, and salad dressings. Use low-fat or nonfat versions of these foods.

Eat plenty of fruits and vegetables with your meals and as snacks. Read the nutrition labels on foods before you buy them. If you need help with the labels, ask your doctor or dietitian.

When you eat out, be aware of hidden fats and larger portion sizes. Staying hydrated is important for good health. Drink zero- or low-calorie beverages, such as water or tea. Sweetened drinks add lots of sugar and calories to your diet. This includes fruit juice, soda, sports and energy drinks, sweetened or flavoured milk, and sweetened iced tea.

Exercise
Exercise is also important for overall health and wellbeing. There are many benefits of regular exercise and maintaining fitness.Exercise improves both the strength and the efficiency of your cardiovascular system to get the oxygen and nutrients to your muscles. When your cardiovascular system works better, everything seems easier and you have more energy for the fun stuff in life. Exercise improves muscle strength Staying active keeps muscles strong and joints, tendons and ligaments flexible, allowing you to move more easily and avoid injury. Strong muscles and ligaments reduce your risk of joint and lower back pain by keeping joints in proper alignment. They also improve coordination and balance.

Exercise can help you to maintain a healthy weight. Easy exercises to do include stretching, jogging, walking, running, swimming, tennis, basketball and so on.



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