7 healthy lifestyle tips for adults in 2020


7 healthy lifestyle tips for adults

  1. Eat varied
  2. Eat a large amount of carbohydrate-rich foods as the basis of your diet
  3. Replace saturated fats with unsaturated fats
  4. Take lots of fruits and vegetables
  5. Reduce salt and sugar intake
  6. Eat regularly and check the portion sizes
  7. Drink lots of fluids

7 healthy lifestyle tips for adults in 2020

1. Eat varied

To have good health we need more than 40 different nutrients, and no food provides them all. It is not an isolated meal, but to make balanced food choices on an ongoing basis. This will make a difference!


-You can have a high-fat lunch if accompanied by a low-fat dinner.

- If you eat a large portion of meat, fish may be the best option for the next day.

Eat a large amount of carbohydrate-rich foods as the basis of your diet

2. Eat a large amount of carbohydrate-rich foods as the basis of your diet

Approximately half of the calories in the diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these products in each meal. Whole foods, for example in the form of bread, pasta, and cereals, will increase fiber consumption.

Replace saturated fats with unsaturated fats

3. Replace saturated fats with unsaturated fats

Fats are important to enjoy good health and proper body functioning. However, excessive consumption can hurt weight and cardiovascular health. There are different types of fats, and each of them has different effects on health. Some tips to maintain the right balance are:




- It is advisable to restrict the consumption of saturated fats - often from the food of animal origin -, avoid trans fats completely and limit the total fat intake. See the labels for information on the origin.

- The consumption of fish two or three times a week, with at least one serving of bluefish, will help ensure adequate intake of unsaturated fats.

- When cooking, it is advisable to boil, steam or bake food, instead of frying, in addition to removing the greasy part of the meat and using vegetable oils.

Take lots of fruits and vegetables

4. Take lots of fruits and vegetables

Fruits and vegetables are some of the most important foods for their sufficient supply of vitamins, minerals, and fiber. We should try to consume at least five servings a day. For example, a glass of natural fruit juice for breakfast, perhaps an apple or a slice of watermelon between meals, and a good serving of different vegetables at each meal.

Reduce salt and sugar intake

5. Reduce salt and sugar intake

High salt intake can increase blood pressure and the risk of coronary heart disease. You can reduce salt from the diet in several ways:

- When buying, choose products with lower sodium content.

- When cooking, substitute salt for spices, thus increasing the variety of aromas and flavors.

- When eating, avoid putting salt on the table, or at least do not add salt until you have tried the food.

Sugar brings sweetness and an attractive flavor, but sugary drinks and foods are very caloric and moderate consumption are recommended, as an occasional treat. Instead, we could use fruit, even to sweeten food and drink.

Eat regularly and check the portion sizes

6. Eat regularly and check the portion sizes

The best formula for a healthy diet is to eat varied foods, regularly and in the correct amounts.

Skipping meals, especially breakfast, can cause a feeling of uncontrolled hunger that often inevitably pushes you to commit excesses. Eating between meals can help control hunger, but these snacks should not replace the main meals. As a snack, we can have yogurt, a handful of fresh or dried fruits or vegetables - like carrot sticks - dried fruits without salt or maybe some bread with cheese.

If we pay attention to the size of the portions, we will avoid consuming too many calories and we will be able to eat all the foods we like, without having to do without any.

- When cooking the right amount, it is easier not to overeat.

- Some reasonable portion sizes are 100 g of meat, half a piece of fruit and half a cup of raw pasta.

- If smaller plates are used, it will be easier to eat smaller portions.

- Food packaged with labels that show the number of calories could help control rations.

- When eating out, you can share a ration with a friend.

Drink lots of fluids

7. Drink lots of fluids


Adults have to drink at least 1.5 liters of liquid a day! Or more, if it is very hot or develops a lot of activity

Post a Comment

0 Comments