Philosophers had previously established a direct link in between our health and wealth. In reality also, it becomes impossible to attain our end goals and aspirations if our health does not permit the same.
Usually people associate good health with just proper eating and exercise. However, it encompasses a wider periphery of practices, all of which come together to ensure healthy lifestyle for adults. Today we shall take a look at the same and try to incorporate as many tactics into our livelihood as possible.
Eating Different Types Of Food
Our body faces the requirement of 40 different nutrients for its optimal functioning and no single food can offer them all. It is thus advisable to opt for one carbohydrate rich food in every meal.
For this, you can take your pick amongst the diverse options like pasta, bread, potatoes, cereals rice etc. You can also cater to your fibre requirements by consuming wholegrain bread, pasta and cereals.
Consumption of fruits and vegetables also forms an important healthy lifestyle tips for adults as it caters to our mineral, vitamin and fibre requirement. Ideally you should consume minimum 5 servings of fruits and vegetables every day.
You can plan your meal accordingly to include a glass of fresh fruit juice for breakfast, few pieces of watermelon as snacks and a sufficient share of assorted vegetables at each meal.
Saying No To Refined Grains By Choosing Intact Grains
Intact grains as the name suggests are filled with the essential parts of grain seed. It thus consists of 100% original kernel, i.e., bran, germ and endosperm. These intact layers impart a higher nutritional profile rich in vitamins, antioxidants and minerals in comparison to refined grains.
Healthy lifestyle tips for adults’ hint at the consumption of intact grains like barley, steel cut oats, quinoa, brown rice, millet and buckwheat. Refined grains on the other hand comprise of white flour, white rice, white pasta, cereals, quick oats and various bread types.
A grain becomes more refined as it undergoes more and more processing. If you are starting out with a diet plan, then you don’t need to impose a 100% ban on refined grains. Rather it is advisable to transition slowly to an intact-grains-based diet by replacing refined grains with their intact peers in 1-2 meals and slowly increase the same.
Replace Saturated Fat With Its Unsaturated Peer
Fats are extremely important for the proper functioning of our body. Excess consumption of the same can adversely impact our cardiovascular health and weight metrics. Healthy lifestyle tips for adults advise against the consumption of trans fats as that can be detrimental to our health.
Fish can be consumed just 2-3 times a week with just a single serving of oily fish to maintain our unsaturated fat requirements. It is also advisable to consume steamed, boiled or baked food in comparison to fried options.
Exercising Control Over The Portion Size
An important requisite of maintaining healthy lifestyle for adults is to eat small meals round the clock rather than binge eating at a particular meal. Skipping breakfast has been sighted as the biggest cause of uncontrollable hunger.
You can easily exercise control over your hunger bugs by indulging in small snacks between meals. Unsalted nuts, yogurt, bread with cheese and handful of fresh vegetables and fruits can serve as nutritious and delicious snack options.
You can exercise control over the same by cooking the right amount to ensure that you don’t overeat. Using smaller plates can also usher in a feeling of satiety very soon.
Adequate hydration is one of the very basic healthy lifestyle tips for adults who require a minimum of 1.5 litres of fluid every day. This requirement can increase with changing seasons and level of physical activity.
Although water serves as one of the very best source of hydration, you can also proceed with tea, fruit juices etc. 60% of our body constitutes of water which also carries out all the requisite bodily functions ranging from waste removal to circulating oxygen and nutrients.
We need to replenish the water lost through bowel movements, urination, breathing and perspiration. Drinking water has also been linked with weight loss as it fills up your stomach and prevents you from overeating.
Physical activity is an absolute must for people of all health conditions and weight ranges. Apart from being extremely good for our circulatory system and heart, exercising also assists in burning those extra calories while increasing our muscle mass.
It is not necessary to follow an athletes’ schedule to benefit out of improved health statistics. Just 150 minutes of moderate physical exercise per week is enough to improve your general lifestyle.
Healthy lifestyle for adults can be ensured by making small yet important changes like taking the stairs in the place of elevator and going for brisk walk during lunch hours.
Reduce The Intake Of Salt & Sugar
Excess consumption of salt can hike up the chances of cardiovascular ailments and even blood pressure. However, if you simply can’t consume unsalted food, then you should look for products having comparatively low sodium content..
Salt can also be substituted with a variety of spices each having diverse taste and flavours while cooking. Healthy lifestyle for adults can be maintained by storing the salt container away from the dinner table.
In spite of adding sweetness to our meals and carrying an attractive taste, sugar can usher in detrimental effects on our anatomy when consumed in bulk. Hence, sugar should be consumed in moderation. You can also use fruits in the place of sugar to sweeten your foods and drinks.
Maintaining A Healthy Body Weight
Our weight is determined by an array of factors including our height, gender, age and genes. However, our risk of succumbing to various forms of disease including cancer, diabetes and heart ailments increase on becoming overweight.
Our body tends to accumulate excess fat when we consume more than what is required for producing energy. Although the extra calorie can come in the form of protein, carbohydrate or fat, it can bring bad news for our overall health metrics. You can consult your physician and ask for a diet chart to maintain a healthy weight at all times.
It is a shame to bog down the sheer beauty of life with unnecessary health problems. You can follow the healthy lifestyle tips for adults lined up above to ensure the proper functioning of your vital organs for a happy tomorrow.