How to improve your health: tips for adults

Introduction

Eating a variety of foods and staying physically active are key elements for good health. When you eat a variety of foods and exercise regularly, you can maintain a healthy weight, feel good, and have enough energy to take care of yourself and your family.

What is a healthy weight?

Body mass index (BMI) is one of the ways that you and your doctor can tell if you are at a healthy weight, overweight, or obese. A BMI of 18.5 to 24.9 is in the sound weight territory. For instance, if Juan is 5'8 inch (1.72 meters) and 150 pounds (68.04 kilos), his BMI is 23, which means he is at a healthy weight. In the table below, find his height in column a on the left and find your weight at the bottom. The number listed is your BMI. If your BMI is in the overweight or obese range in the table, you may need to change what you eat and how much you eat. You will also need to do more exercises.

Why is it important for me to eat healthily and be physically active?

Being overweight or obese and being inactive can cause:

1. Type 2 diabetes

2. High blood pressure

3. Heart disease

4. High cholesterol

5. Some types of cancer

6. Sleep apnea (when you stop breathing for short periods of time while sleeping)

7. Osteoarthritis (when the joints wear out)

Body mass index chart

To use this chart, find your height in the left-hand column under the word "Height." Follow that line horizontally until you reach your weight. The number at the highest point of the section is your BMI. The pounds have been adjusted.

How can I stay healthy?

You can do many things to stay healthy. Simple changes to your diet — like eating a variety of fruits, vegetables, and whole grains and cooking with less fat — can make a difference. Be more dynamic: stroll as opposed to driving, or use the stairwell as opposed to taking the lift. This can help you remain sound. If you start making these healthy changes now, you can improve your overall health.

What makes me gain weight?

People gain weight when they eat more food than the body needs. Other factors that can contribute to weight gain are:

• Family. Weighing too much tends to run in the family. Parents can pass weight problems on to their children through genes. Parents, children, and caregivers can also be overweight because they share the same bad eating and exercise habits.

• The world around you. In your home and office, you and your family are surrounded by food and messages about food. It is easy to eat more than your body needs. Regular use of remote controls, escalators, computers, and televisions can reduce your level of physical activity by causing you to move less, which can eventually cause you to gain weight. Although you cannot control all the factors that lead to being overweight, there are many things you can do to improve your health.

• Habits Eating foods that are very high in fat and calories or more food than your body needs can lead to you being overweight. Being inactive can also lead you to weigh more than you should.

Nutrition

There are many things you can do to improve your eating habits. Try to eat a variety of fruits, vegetables, and whole grains every day. You can also spice up your favorite recipes by adding the fruits and vegetables you like.

On the off chance that you are attempting to control your weight, eat your dinners on ordinary occasions. At the point when you avoid dinner, it can cause uncontrolled yearning which can make you eat an excess. At the point when you're truly ravenous, it's anything but difficult to disregard great nourishment. Be that as it may, hunger isn't the solitary motivation to eat excessively. You can likewise eat an excess of when you are cheerful, pitiful, exhausted, or irate. To control hunger, eat little sound snacks among suppers, and check how you feel prior to eating. This can likewise assist you with lessening your gorging.

Lessen however don't dispose of specific nourishments. In the event that the nourishments you like are high in fat, salt, or sugar, eat less of these nourishments and do whatever it takes not to eat them consistently. Yet, you don't need to eliminate them totally.

Make changes gradually. Don't expect that you will completely change your eating habits overnight. Some of your eating habits are likely good. Making small changes to habits that need improvement, such as drinking low-calorie beverages, eating low-fat or fat-free foods, or drinking water instead of soda can help you eat fewer calories and improve your health. Here are a few hints to remember.

What can I do to eat better?

1. Eat breakfast every day.

2. Drink more water instead of soda or fruit juices that contain too much sugar. Attempt to drink at any rate of eight 8-ounce glasses of water every day. Add a piece of lemon, lime, or orange for extra flavor.

3.Eat at regular times and avoid skipping meals or substituting a meal for a high-calorie, high-fat snack. In the event that you are ravenous between suppers, eat a sound bite.

4. Keep low-fat, low-calorie snacks at home, work, or car to prevent hunger and avoid overeating.

5. Eat a variety of fresh, canned, or frozen fruits and vegetables in different colors every day. Vegetables of various tones give various supplements. Choose dark green leafy vegetables like chard and spinach, and red and orange vegetables like carrots, red cabbage, red bell

6. peppers, and tomatoes. Sweet potatoes, strawberries, blackberries, and papayas are rich in flavor and provide many nutrients and few calories.
Pick entire or cut organic products more regularly than organic product juices. Juices have little or no fiber and add too much sugar.

7.Add vegetables to your favorite stews, sauces, and soups.

8.Eat the foods you like, but eat foods that are high in fat and calories, such as ice cream, in small amounts and watch how often you eat them.

9.Read the "nutrition facts" on the labels to see the amount of fat and calories in the listed serving.

10. If you eat fast foods, try not to eat them every day and avoid eating large amounts of this type of food.

11. Numerous eateries serve an excess of food. To control what you eat while still enjoying yourself, take some of your food homes to eat the next day.

12. Besides improving how and what you and your family eat, you can also make a few small changes when cooking.

Tips for healthier cooking

1. Before cooking, always remove the skin from chicken and turkey, and trim excess fat from the meat.

2. Try making more soups, especially those with carrots, potatoes, red and black beans, and other vegetables or legumes that you like.

3.Prepare your chicken or fish dishes baked, broiled, boiled, or steamed instead of frying.

4.Use healthy oils like olive or canola oil instead of lard or butter.

5.Use only the whites and not the whole egg when baking or making omelets.

6. Cook and eat foods with less salt. Use low-salt broths or citrus juices to flavor foods.

7.Add herbs and spices to season your meals instead of using creamy, greasy, or salty sauces.

8.Cool soups and sauces and scoop out surface fat before reheating or eating.

9.Use a "spray" or vegetable spray for sautéing and baking to prevent cakes from sticking to the pans.

10. When frying your food, pat it dry with a paper towel to remove excess fat before serving.

Ideas for quick breakfasts

• low-fat yogurt with fresh fruits like strawberries.

• Fresh or canned fruits (in their own juice).

Low-fat snack ideas

• Whole wheat toast and low-fat or skim milk.

• Cereals with little sugar and not covered with sugar.

• Smoothies made with fresh or frozen fruits and with mint or other herbs that you like.

Physical activity

Physical activity can improve your health and be fun. Moderate exercise will give you more energy and help you control your weight. People who are physically active lower their risk of developing heart disease, high blood pressure, type 2 diabetes, and some types of cancer. A regular exercise program can also help you sleep better, have more energy, and feel less stressed. Here are a few hints that you can consider.

What would I be able to do to be more dynamic?

1. Before starting a physical activity program, talk with your healthcare professional.

2. Select an activity that you enjoy, be it biking, dancing, or walking.

3. If you haven't been exercising regularly, start slowly, and gradually increase the amount of time you are active and the number of times you are active.

4. Ask a friend, family member, or coworker to do the exercise with you. This will make it more fun.

5. At lunchtime, take a walk with a colleague from the office.

6. Wear comfortable shoes that are suitable for the activity you are going to do and that protect your feet and ankles by giving them the necessary support.

7.Use the stairwell rather than the lift.

8. In safe areas, park your car further away from entrances to stores, theaters, or your home, so you can walk further.

9. Spruce up your yard or the yard of your church, your child's school, or the neighborhood park.

10.Pick leaves, mow lawns, or plant flowers in the garden.

11. Get off the bus or train a few stops before yours and walk the rest of the way, as long as the area is not dangerous.

12. Join a sports team in your community. You will meet new people, have fun, and increase your physical activity.

13.Know the city where you live. Visit its museums, historical areas, and parks. In addition to learning something new, you will walk for hours and not even know it.

14. Go for a stroll after supper as opposed to staring at the TV.

Remember that physical activity doesn't have to be unpleasant. Pick an activity that you enjoy and try to do this activity 30 minutes a day, most days of the week, preferably every day.

Remember to set reasonable goals for yourself and watch your progress. If you have health problems or special needs, talk to your healthcare professional before starting any exercise program.

What can I do to lose weight?

If you want to lose those extra pounds, now is the time to start. Adults who are overweight or obese can develop high blood pressure and heart disease. Weighing too much can also increase your chance of developing type 2 diabetes, which can damage your blood vessels, eyes, heart, and kidneys. You can improve your health by losing only 5 to 15 percent of your weight. When trying to lose weight, remember to choose low-fat foods, eat less, and exercise. For example, if you weigh 200 pounds, and you lose 5 percent of your weight, you lose 10 pounds. You can safely lose ½ to 2 pounds each week.

Things to remember when starting a weight loss program:

• Make small changes that are easier to follow. Be reasonable about your weight reduction objectives. Be daring how you eat and what you eat. Experiment with new recipes and use herbs and spices.

• Expect setbacks and give yourself away. Get your family and friends to help you.

• Be active. Move more!

Tips to help you in your weight loss efforts:

1.Talk to your healthcare professional before starting a new diet and physical activity plan.

2. Focus on developing a healthy eating plan and not on "dieting." Diets will help you lose weight in the short term, but you need to have an exercise routine and eat healthier to keep those pounds off.

3. Drink in any event eight glasses of water a day. You will feel more full and may eat less.

4. Pack a healthy lunch instead of buying it. This helps you control the amount, the number of calories, and the size of your portions while saving money.

5. Remember that the term "low-fat" or "low-fat" does not mean that it is low in calories. If you are trying to lose weight, you have to count both fat and calories.

6. When eating out, if possible, order a smaller plate, eat only half of the meal, and bring the rest home.

7. Ask your loved ones to help you.

8. Set realistic goals and celebrate successes.

Favorite recipes that have been adapted

Yuca (cassava) fried in the oven

Use a vegetable "spray" to reduce fat.

1 pound peeled fresh cassava, cut into 3-inch (7.6-centimeter) pieces or 1 pound frozen peeled cassava

Vegetable oil in "spray"

1. Heat oven to 350 ° F.

2. Put the yuca in a pot and add enough cold water to cover it with 1 inch (2.5 centimeters). Bring the water to a boil, lower the temperature and continue cooking the yuca for another 20 to 30 minutes, or until soft.

3. Transfer the yuca with a ladle with holes to a cutting board and allow it to cool. Cut lengthwise into ¾-inch (1.9-centimeter) pieces, removing the stringy center.

4. Grease a baking tin with the vegetable "spray". Put the pieces of yuca in the can and spray them with the vegetable "spray". Cover with aluminum thwart and prepare for 8 minutes. Uncover and bake for 7 more minutes.

Makes: 6 servings

Nutritional information per serving: 91 calories;

Source: Latin Dishes Tasty and Healthy! The National Heart, Lung, and Blood Institute and the Office of Research in the Health of Minority Populations.

Chicken stew

8 pieces of chicken (breasts or legs)

1 cup of water

2 small garlic cloves, finely chopped

1 small onion, minced

1½ teaspoons of salt

> ½ teaspoon pepper

3 medium tomatoes, cut into chunks

1 teaspoon of chopped parsley

¼ cup finely chopped celery

2 medium potatoes, peeled and cut into chunks

2 small carrots, chopped

2 bay leaves

Trim the skin and excess fat from the chicken. In a large skillet, add the chicken, water, garlic, onion, salt, pepper, tomatoes, and parsley and stir. Cover tightly and simmer for 25 minutes.

Add the celery, potatoes, carrots, and bay leaves. Cook for 15 additional minutes or until chicken and vegetables are delicate. Prior to serving, eliminate the inlet leaves.

Makes: 8 servings

Nutritional information per serving: 206 calories; 6 g total fat; 2 g saturated fat; 75 mg cholesterol; 489 mg sodium; 32 mg calcium; 2 mg iron.

Source: Latin Dishes Tasty and Healthy! The National Heart, Lung, and Blood Institute and the Office of Research in the Health of Minority Populations.

To be healthier

Eating healthy and maintaining an exercise routine may be difficult, especially if you also have to take care of your family and meet the other demands of a hectic life. But it can be done. Pick an activity that you like. Set your own pace. Try new fruits, spices, and ways to prepare your meals. Reward your achievements. Let your family and friends help you. And don't give up. You and your well-being merit it!

How to Eat and Stay Active Throughout Your Life

Tips for grown-ups 

1. Have breakfast each day. People who eat are less disposed to enjoy later in the day. Pick entire grains all the more regularly.
2. Try whole-grain bread and pasta, oatmeal, brown rice, or bulgur (pre-cooked whole wheat).
3. Eat an assortment of vegetables of all shadings consistently. Distinctive hued vegetables give various supplements. Whether at home, at work, or when you're on the go, keep low-fat and low-sugar snacks on hand to fight hunger and avoid overeating.
4. At restaurants, eat only half of your plate and take the rest home.
5. Take your family out on a trip to museums, the zoo, or an aquarium. You will walk hours of hours without realizing it.
6.Go for a walk after dinner instead of sitting down to watch TV.
7.Get enough sleep.

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