Wednesday, 6 November 2013

13 Health Tips for 2013


13 Health Tips for 2013


Healthy lifestyle tips in 2013
  • Eat Breakfast to start your morning.
  • Make Half Your Plate Fruits and Vegetables
        - Use half of your plate for vegetables, a quarter for grains and a quarter for lean meat OR protein To complete the meal, add a glass of fat-free or low-fat milk and a serving of fruit for dessert.
  • Watch Portion Sizes
         - Using smaller plates, bowls and glasses can help you keep portions under control.

  • Drink More Water
        - Our bodies depend on water to regulate temperature, transport nutrients and oxygen to cells, carry away waste products and more
  • Be Active
        - Regular physical activity lowers blood pressure and helps your body control stress and weight. Start by doing what exercise you can for at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. You don’t have to hit the gym—take a walk after dinner or play a game of catch or basketball.
  • Fix Healthy Snacks
         - Healthy snacks can sustain your energy levels between meals. Whenever possible, make your snacks combination snacks, including lean protein, healthy fats, fiber or carbohydrates. Try low-fat yogurt with fruit, whole-grain crackers with low-fat cheese, or a small portion of nuts with an apple or grapes.
  • Get Cooking
       - Cooking at home can be healthy, rewarding and cost-effective
  • Dine Out without Ditching Your Goals

  • Get to Know Food Labels
       - Here are some of the most common claims seen on food packages and what they mean:



Low calorie: 40 calories or less per serving

       Low cholesterol: 20 mg or less and 2 grams or less of saturated fat per serving
       Reduced: At least 25 percent less of the specified nutrient or calories than the usual product

       Good source of: Provides at least 10 to 19 percent of the Daily Value of a particular vitamin or nutrient per serving   

       Calorie free: Less than five calories per serving
       Fat free/sugar free: Less than ½ gram of fat or sugar per serving
       Low sodium: 140 mg or less of sodium per serving
       High in: Provides 20 percent or more of the Daily Value of a specified nutrient per serving
       High fiber: Five or more grams of fiber per serving
  • Consult an Registered Dietitian
        - Whether you want to lose weight, lower your cholesterol or simply eat better,
         consult the experts

reference :
 Academy of Nutrition and Dietetics

No comments:

Post a Comment