If you want to feel more positive, have way more energy in the day or even sleep better at night, then a lot of the changes you need to make will come down to your diet.
Eat a Variety of Food
You need more than 40 different nutrients every single day, and there isn’t one food that can give you everything you need. You need to make sure that your food choices are balanced, and you also need to make sure that you are eating plenty of fruit too. So if you eat a large portion of meat one day then try and have fish the next, or even opt for a vegetarian dish instead. This will really help you to live the healthiest life you can, and it will also help you to boost your immune system.
Half the calories you have in your diet need to come from carbohydrates. This can include cereal, potatoes, pasta and even rice too. You need to include at least one portion of carbohydrates in every meal you eat, and you also need to opt for wholegrain where possible too. This could include wholegrain pasta or bread. This will give you more nutrients and it will also help you to make better choices with your diet in general.
Fats are important for your overall health, and they are essential for your body to function properly too. If you have too many fats however then this can negatively affect your weight and it could also have an impact on your cardiovascular health. It is important to know that different types of fat will have different effects on your health, so try and limit the consumption of saturated fat and avoid trans fat altogether. You should also try and eat fish two or three times a week as this will help you to get the good fats you need to sustain your health. When cooking, it’s also a good idea for you to opt for steaming or baking instead of frying.
Fruit and Vegetables
Fruit and vegetables are the most important foods if you want to get a high level of vitamins and minerals in your diet. You need to have at least 5 portions every day. This is easier said than done. For example, you could have a smoothie in the morning that is made with fresh fruit. When you opt for this, you can then have a portion of veg with your dinner, and then again at tea. This will easily help you to get your five a day and you would be surprised at how helpful it can be when you are trying to lose weight.
Salt and Sugar
A high salt intake can result inhigh blood pressure. It can also increase your chances of developing cardiovascular disease too. If you want to reduce your salt and sugar intake then it does help to check the sticker on the back of any food that you buy. You’d be surprised at how much is added to microwave meals to make them taste less bland. If you tend to cook your own meals, then try and use spices to bring out the taste instead. As for sugar, it may provide an attractive taste, but it can help you to pile on the pounds and it isn’t good for you either.
Control your Portion Sizes
You need to focus on eating a variety of foods on a regular basis and you also need to make sure that you are eating the right amount too. Skipping meals, such as breakfast won’t be doing you any favours and it can even result in overeating too. If you want to help yourself here, then you need to focus on having yoghurt or even dried fruit between meals. It also helps to choose a smaller plate when you are dishing up too. This will help you to dish up smaller portions and it will also help you to understand exactly how much you are eating.
Adults should always be drinking 1.5 litres of fluid every single day, at a minimum. You should be drinking more if you are physically active or if you are very active. Of course, tap water is great, but if you want something a bit nicer then mineral water can work just as well. Fruit juice, milk and even soda can help you to replace your fluids, but it should never be a substitute for water when you are trying to hit your daily allowance.
The right weight for you will depend on your genes, your height, age and even gender. Being overweight can really increase your risk of developing a huge range of diseases. This can include heart disease, cancer and even diabetes too. Excess body fat often comes from eating way more calories than you should be. When you do, your body will then store it as a concentrated source of energy. Physical activity can help you to spend more of this energy and it can make you feel good too. If you struggle to get out because of breathlessness, then consider starting out slow and then gradually increase your activity over time. If you are struggling because you smoke, then check out RDA instead.
Gradual changes are way easier to maintain when compared to major changes that happen all at once. If you want to get started, then write down the food and drink that you consume over three days. You then need to write down how much you moved around, and how you felt afterwards. This will help you to slowly change your routine and it will also help you to make much more positive changes. If you want to increase the amount of fruit and vegetables you eat in the day then consider doing this one piece at a time. So for the first day, take an orange with you to work. A few weeks later, try and take an apple too, or even a banana, so you can increase it over time.