Health Tips
This article is designed to give tips to readers about how they can improve or augment actions in their life to have a healthy lifestyle; In addition to the tips about what people should do for healthy living. it is not meant to be all inclusive but will include major components that are considered to be parts of a lifestyle that lead to good health. The article will mention some of the tips about avoiding actions (the don'ts) that lead to unhealthy living.
"Healthy living" to most people means both physical and mental health are in balance or functioning well together in a person. In many instances, physical and mental healthcare closely linked, so that change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental "healthy living".
Eating (diet)
All human have to eat food for growth and maintenance of a healthy body, but some are the humans have different requirements as infants, children(kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every four hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. Snacking is often not limited to these age groups because adults and seniors often do the same. However, as most parents know, kids, teenagers and young adults often snack between meals.
Tips:
- The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
- Choose lean meats, poultry, fish, beans, eggs and nuts (with emphasis on beans and nuts).
- Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
- Snacks are OK in moderation and should consist of items like fruit, wholegrain or nuts to satisfy hunger and not cause excessive weight gain.
- Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
- Choose foods that are low in saturated fats, trans fats, cholesterol, salt(sodium) and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.
- If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.
- Avoid heavy meals in the summer months, especially during hot days.
- Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
- Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.
- Avoid eating raw or undercooked meats of any type.
- A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals and iron in their food.
- Cooking foods (above 165F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.
Tips for special situations:
- People who prepare food should avoid using grease or frying foods in grease.
- People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible.
- Seek medical advice early if you cannot control your weight, food intake or if you have diabetes and cannot control your blood glucose levels.
- People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch and dinner routine with minimal snacking.
- People trying to lose weight (body fat) should avoid all fatty and sugary foods and eats mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products.
"Healthy living" to most people means both physical and mental health are in balance or functioning well together in a person. In many instances, physical and mental healthcare closely linked, so that change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental "healthy living".
Eating (diet)
All human have to eat food for growth and maintenance of a healthy body, but some are the humans have different requirements as infants, children(kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every four hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. Snacking is often not limited to these age groups because adults and seniors often do the same. However, as most parents know, kids, teenagers and young adults often snack between meals.
Tips:
- The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
- Choose lean meats, poultry, fish, beans, eggs and nuts (with emphasis on beans and nuts).
- Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
- Snacks are OK in moderation and should consist of items like fruit, wholegrain or nuts to satisfy hunger and not cause excessive weight gain.
- Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
- Choose foods that are low in saturated fats, trans fats, cholesterol, salt(sodium) and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.
- If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.
- Avoid heavy meals in the summer months, especially during hot days.
- Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
- Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.
- Avoid eating raw or undercooked meats of any type.
- A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals and iron in their food.
- Cooking foods (above 165F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.
Tips for special situations:
- People who prepare food should avoid using grease or frying foods in grease.
- People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible.
- Seek medical advice early if you cannot control your weight, food intake or if you have diabetes and cannot control your blood glucose levels.
- People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch and dinner routine with minimal snacking.
- People trying to lose weight (body fat) should avoid all fatty and sugary foods and eats mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products.
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