Healthy food is the sign of healthy life. The most important for us to choose the right food and quantity that which food is beneficial for us.
Get active and be healthy weight:
Exercise is the most beneficial to remain active the whole day. Morning walk, jogging and yoga key of healthy life.
The quantity of food intake also determines physical health.
Eating too much food causes the body to become obese.
Less amount of food eating cause weakness.
So we should to eat food in balance way.
Don't skip breakfast:
If you enjoy breakfast, choosing nutritional food may provide long-lasting energy, keep you active for hours. These foods are typically high in fiber, protein, healthy fats and micronutrients.
Egg, Greek yogurt, Coffee, Oatmeal, Berries, Cottage cheese and Milk best healthy breakfast.
Egg is the excellent source of protein. Greek yogurt is the best option for quick breakfast. Coffee is the most popular beverage. Oatmeal is a type of fiber that may lower cholesterol level. It may also contain many vitamins and minerals. Cottage cheese and Milk full of protein.
Some fruits like Watermelon, Apple, Banana, Berry, Blueberries, Kiwi, Orange, Strawberry, Grapefruit, Raspberry, Pineapple, Plums, cherries, Grapes, Pears, Peaches and Plums are very useful in breakfast.
Fruits are low in calories and contain good amount of fiber, rich in water, vitamins, minerals and simple sugars. The fiber in fruits helps slow down your body absorption of its sugar, giving you a steady source of energy.
Some vegetables like Carrots, Mushrooms, Zucchini, Cherry Tomatoes, Cabbage, Swiss chard, Broccoli are eating in breakfast very useful for health.
Vegetables and fruits help you to maintain good health. They are antioxidants and improve your skin glow also.
Some seeds like Pumpkin seeds, Sunflower seeds, Flaxseeds, Hemp seeds, Sesame seeds, Chia seeds, Almond, walnuts are good in breakfast for good health.
The healthy breakfast have all benefits about health like it save you from diseases Cancer, Diabetes, heart diseases, high blood pressure, anxiety, headache, high cholesterol, inflammation, stomach problems and improve your metabolic activities by boosting your metabolism.
Lunch:
Eating Lunch raises your blood sugar level in the middle of the day. Which gives you the energy you need for the rest of the day. It also enables you to focus and concentrate on the rest of the afternoon.
Protein like meat and deep green vegetables is the healthiest way to go. Fresh spinach, albacore tuna, chopped almonds, tomatoes and avocados with low calories is a delicious option to add to your lunch repertoire.
Tomato salad with grilled halloumi and herbs is so good for health. Onion, tomato and cucumber salad also good for pregnant women. Salad also make your stomach healthy.
Don't skip dinner:
Dinner is the principal meal of the day. Having a healthy dinner is linked to good sleep, good choice at breakfast and lunch, lower inflammation, greater resilience to stress, better digestion, stable blood sugar level and lower anxiety.
It controls diseases, boost metabolism, may help you live long, support muscles, keep skin, teeth and eyes healthy, strengthen bones, lower risk of diabetes and heart attack, support healthy pregnancies and breastfeeding.
Reducing saturated fat and sugar:
Avoid commercially products sweet foods contain high level of saturated fat and sugar. Which raise the body cholesterol level and increase risk of heart failure.
Benefits of reducing saturated fat and sugar:
Have better nutrition, stabilize your mood, feel more full of less food, better sleep, improve your willpower, diabetes and heart failure.
Reducing salt:
Salt use in balance way, slat intake of less than 5g per day for adults. Which helps to reduce blood pressure and risk of cardio vascular disease, stroke and coronary heart attack.
At 60 years limit no more than 1500 mg per day.
More quantity cause high blood pressure and for heart failure.
Deficiency of salt cause headache, confusion, loss of energy and fatigue, restlessness and irritability, muscle weakness, cramps, nausea, vomiting like symptoms occurs.
Don't get thirsty:
Water is the very important part of life. We should to drink a lot of water & fluids in a day. We should to drink almost 6-8 glasses of water in a day.
Remember to drink more water & fluids during hot weather while exercising.
All non-alcoholic drinks count, but water, lower fat milk and sugar drinks, including tea & coffee are healthier choices.
Soft and fizzy drinks are high in calories, so don't drink, because that are highly bad and risky for health.
Food, vegetable juices and smoothies should not be drink more than 150ml.
Lose or deficiency of water cause serious problems like kidney damage or failure, dry skin, dehydration, metabolic activities slow down, enzyme activity slow or damage enzyme due to insufficient water for their activities, which cause the death of a person.
Eat more fish, including a potion of oily fish:
Fish is a good source of protein, contains many vitamins and minerals.
There is an aim to eat fish at least one time a week.
Oily fish is high in Omega-3 fats, which may help prevent heart diseases.
Salman, trout, herring, sardines, pilchards and mackerels are oily fishes.
Non-oily fishes include haddock, plaice, Coley, cod, tuna and skate.
You can choose from fresh frozen and canned, but remember that canned and smoked fish can be high in salt. High salty fish should not be eaten because it causes high blood pressure.
Use plant oils like Olive & other vegetable oils.
Fast food, restaurant meals and other food prepared away from home tend to have larger portions and be less nutritious than the food we cook for ourselves.
Get enough sleep:
There is more evidence that a good night's sleep is very important to good health and may also help keep weight in check.
7-8 hours sleep duration for adults.
12-14 hours sleep duration for children who have age 1-5 years.
10-11 hours sleep duration for those children who have age 5-12 years.
These are good sleep duration time for children and adults, good for health.
Get good sleep and get up fresh early in the morning.
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