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11 Healthy Eating Habits Overweight Adults Don’t Have

11 Healthy Eating Habits Overweight Adults Don’t Have



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Try adopting these habits to maintain a healthy lifestyle

It’s tough to keep up healthy eating habits while you’re managing life. Work, home, and family obligations often keep us from making nutrition a priority. Unfortunately, we may not even realize this until the numbers rise on our scale or our pants start feeling snug...

Live a Healthy Life

It’s tough to keep up healthy eating habits while you’re managing life. Unfortunately, we may not even realize this until the numbers rise on our scale or our pants start feeling snug...

Eat Enough Protein

Any credible diet plan or lifestyle you decide to follow will include protein, because it’s the building block of health. Make sure you get enough in your diet. You’ll find plenty of protein in lean meats, fish, nuts, and dairy products.

Read the Labels

The American Heart Association says six teaspoons of sugar a day for women and eight for and men is the maximum acceptable consumption. But did you know a glass of orange juice has 10 teaspoons, and even a can of tomato soup has four? It is important to read the labels on all processed foods to ensure that you aren’t accidentally overdoing it.

Surround Yourself with Healthy Influences

Children will follow their parents eating habits. This is also true for spouses, friends, roommates, and even office mates. Make sure you are surrounding yourself with positive influences, and avoiding situations that may end up causing you to pick up bad habits

Make the Meal Your Only Activity

Forget about chowing down at the computer or watching the news while you eat. Sit down and eat slowly so you will remember everything you have. You will find that you eat less and feel more satisfied.

Practice Mindful Eating

Use your senses when you are eating. Pay attention to the smell of the food before you put it in your mouth. As you take each bite, notice the texture and analyze the taste. This will help you savor the meal and avoid the temptation to overindulge.

Reduce Stress

According to Villacorta, there is a link between stress hormones like cortisol and fat retention. If you can lower your level of stress hormones, it will help you maintain a healthy weight.

Make Small Changes

Don’t feel overwhelmed by a radical diet. In fact, forget the word “diet” and make little changes in your lifestyle. For example, avoid fast food, cut down on fatty foods, and stay away from soda.

Choose the Right Snacks

Don’t deprive yourself of snacks, just have healthy ones that you enjoy ready in advance. Ideally, combine protein and carbohydrates, with such pairings as an apple with peanut butter or cheese with whole wheat crackers.

Practice Portion Control

It’s not always about what you eat as how much you eat. Overweight adults are often guilty of overindulging. You don’t have to give up all your favorite foods to keep the weight off, just eat them less often in smaller portions.

Eat Carbs

When we avoid carbohydrates, were allowing for hunger. You have a better shot at keeping your weight loss goals by incorporating carbs into your diet. In his “Eating Free” plan, Villacorta recommends a diet of 45% carbohydrates, 30% protein, and 25% fat.

Don’t Stop Eating

iStock/Thinkstock

Rather than sitting down to three large meals a day, eat small, balanced meals every three to four hours. This will help keep your hunger under control and make it easier to focus on healthy foods.


8 Indispensable Healthy Eating Habits for Adults


In order to perform and feel your best you should eat a balanced and healthy diet. It is remarkably easy to do and what follows is a simple guide to get started on a life long journey of good health and high energy.

What You Eat

The foods which you will eat the most of should be the starchy foods. Items such as cereals, potatoes, rice, and breads are rich in carbohydrates, which is the body’s primary source of energy. When people say they “crash” or “bonk” in the middle of the day it is often due to a lack of starchy foods.

Other Sources

Other sources of carbohydrates are fruits and vegetables. Not only do these provide carbohydrates, but they also contain essential vitamins and nutrients required to maintain a healthy body. The average person should eat at least five servings a day, consisting of a variety of veggies and fruits. A serving can consist of raw or steamed vegetables, a piece of fruit, a glass of 100% unsweetened fruit juice, or even vegetables cooked into main dishes.

Benefits of Fish

Eating more fish will also allow the body to receive more vitamins and minerals. There are generally two types of fish to consider: oily fish and non-oily fish. Some of the non-oily varieties include tinned tuna, cod, coley, plaice, and haddock. Salmon, mackerel, trout, fresh tuna, and sardines have oils that are high in omega-3 fats, which may be a preventative to heart disease.

A dietary risk factor for heart disease is too much saturated fat, which contributes to an increase in cholesterol. We all need some fats in our diet, but it is best to limit the saturated fats and focus more on consuming unsaturated fats from foods such as oily fish, avocados, and vegetable oils.

Think Twice About Salt

Salt should also be consumed in low quantities, which can be challenging considering almost 75% of the salt we eat is already within the food we buy. Salt contributes to higher blood pressure and higher blood pressure can lead to heart disease or strokes. Beyond the age of 11 it is recommended not to exceed 6g of salt a day. Children under the age of 11 should have even less.

Keep Active

Don’t forget to participate in an active lifestyle and maintain a healthy weight. Those that are overweight or obese are more likely to develop type 2 diabetes, certain cancers, heart disease, and suffer a stroke. Getting involved in physical activities is a great way to reduce and maintain a healthy weight.

Hydrate Regularly

Make sure to avoid dehydration and drink about 1.2 liters of fluid a day. Try to avoid alcoholic drinks, sodas, and beverages with added sugar–which are high in calories and unhealthy for teeth. Remember, when the weather heats up or you are being active that you may need to drink more in order to avoid dehydration.

Finally, don’t forget to eat your breakfast. It has been said that this is the most important meal of the day. Although some people intentionally skip the first meal with the belief it will help them lose weight, research has shown the people are better able to control their weight when they start their day with a healthy breakfast full of vitamins and minerals.


8 Indispensable Healthy Eating Habits for Adults


In order to perform and feel your best you should eat a balanced and healthy diet. It is remarkably easy to do and what follows is a simple guide to get started on a life long journey of good health and high energy.

What You Eat

The foods which you will eat the most of should be the starchy foods. Items such as cereals, potatoes, rice, and breads are rich in carbohydrates, which is the body’s primary source of energy. When people say they “crash” or “bonk” in the middle of the day it is often due to a lack of starchy foods.

Other Sources

Other sources of carbohydrates are fruits and vegetables. Not only do these provide carbohydrates, but they also contain essential vitamins and nutrients required to maintain a healthy body. The average person should eat at least five servings a day, consisting of a variety of veggies and fruits. A serving can consist of raw or steamed vegetables, a piece of fruit, a glass of 100% unsweetened fruit juice, or even vegetables cooked into main dishes.

Benefits of Fish

Eating more fish will also allow the body to receive more vitamins and minerals. There are generally two types of fish to consider: oily fish and non-oily fish. Some of the non-oily varieties include tinned tuna, cod, coley, plaice, and haddock. Salmon, mackerel, trout, fresh tuna, and sardines have oils that are high in omega-3 fats, which may be a preventative to heart disease.

A dietary risk factor for heart disease is too much saturated fat, which contributes to an increase in cholesterol. We all need some fats in our diet, but it is best to limit the saturated fats and focus more on consuming unsaturated fats from foods such as oily fish, avocados, and vegetable oils.

Think Twice About Salt

Salt should also be consumed in low quantities, which can be challenging considering almost 75% of the salt we eat is already within the food we buy. Salt contributes to higher blood pressure and higher blood pressure can lead to heart disease or strokes. Beyond the age of 11 it is recommended not to exceed 6g of salt a day. Children under the age of 11 should have even less.

Keep Active

Don’t forget to participate in an active lifestyle and maintain a healthy weight. Those that are overweight or obese are more likely to develop type 2 diabetes, certain cancers, heart disease, and suffer a stroke. Getting involved in physical activities is a great way to reduce and maintain a healthy weight.

Hydrate Regularly

Make sure to avoid dehydration and drink about 1.2 liters of fluid a day. Try to avoid alcoholic drinks, sodas, and beverages with added sugar–which are high in calories and unhealthy for teeth. Remember, when the weather heats up or you are being active that you may need to drink more in order to avoid dehydration.

Finally, don’t forget to eat your breakfast. It has been said that this is the most important meal of the day. Although some people intentionally skip the first meal with the belief it will help them lose weight, research has shown the people are better able to control their weight when they start their day with a healthy breakfast full of vitamins and minerals.


8 Indispensable Healthy Eating Habits for Adults


In order to perform and feel your best you should eat a balanced and healthy diet. It is remarkably easy to do and what follows is a simple guide to get started on a life long journey of good health and high energy.

What You Eat

The foods which you will eat the most of should be the starchy foods. Items such as cereals, potatoes, rice, and breads are rich in carbohydrates, which is the body’s primary source of energy. When people say they “crash” or “bonk” in the middle of the day it is often due to a lack of starchy foods.

Other Sources

Other sources of carbohydrates are fruits and vegetables. Not only do these provide carbohydrates, but they also contain essential vitamins and nutrients required to maintain a healthy body. The average person should eat at least five servings a day, consisting of a variety of veggies and fruits. A serving can consist of raw or steamed vegetables, a piece of fruit, a glass of 100% unsweetened fruit juice, or even vegetables cooked into main dishes.

Benefits of Fish

Eating more fish will also allow the body to receive more vitamins and minerals. There are generally two types of fish to consider: oily fish and non-oily fish. Some of the non-oily varieties include tinned tuna, cod, coley, plaice, and haddock. Salmon, mackerel, trout, fresh tuna, and sardines have oils that are high in omega-3 fats, which may be a preventative to heart disease.

A dietary risk factor for heart disease is too much saturated fat, which contributes to an increase in cholesterol. We all need some fats in our diet, but it is best to limit the saturated fats and focus more on consuming unsaturated fats from foods such as oily fish, avocados, and vegetable oils.

Think Twice About Salt

Salt should also be consumed in low quantities, which can be challenging considering almost 75% of the salt we eat is already within the food we buy. Salt contributes to higher blood pressure and higher blood pressure can lead to heart disease or strokes. Beyond the age of 11 it is recommended not to exceed 6g of salt a day. Children under the age of 11 should have even less.

Keep Active

Don’t forget to participate in an active lifestyle and maintain a healthy weight. Those that are overweight or obese are more likely to develop type 2 diabetes, certain cancers, heart disease, and suffer a stroke. Getting involved in physical activities is a great way to reduce and maintain a healthy weight.

Hydrate Regularly

Make sure to avoid dehydration and drink about 1.2 liters of fluid a day. Try to avoid alcoholic drinks, sodas, and beverages with added sugar–which are high in calories and unhealthy for teeth. Remember, when the weather heats up or you are being active that you may need to drink more in order to avoid dehydration.

Finally, don’t forget to eat your breakfast. It has been said that this is the most important meal of the day. Although some people intentionally skip the first meal with the belief it will help them lose weight, research has shown the people are better able to control their weight when they start their day with a healthy breakfast full of vitamins and minerals.


8 Indispensable Healthy Eating Habits for Adults


In order to perform and feel your best you should eat a balanced and healthy diet. It is remarkably easy to do and what follows is a simple guide to get started on a life long journey of good health and high energy.

What You Eat

The foods which you will eat the most of should be the starchy foods. Items such as cereals, potatoes, rice, and breads are rich in carbohydrates, which is the body’s primary source of energy. When people say they “crash” or “bonk” in the middle of the day it is often due to a lack of starchy foods.

Other Sources

Other sources of carbohydrates are fruits and vegetables. Not only do these provide carbohydrates, but they also contain essential vitamins and nutrients required to maintain a healthy body. The average person should eat at least five servings a day, consisting of a variety of veggies and fruits. A serving can consist of raw or steamed vegetables, a piece of fruit, a glass of 100% unsweetened fruit juice, or even vegetables cooked into main dishes.

Benefits of Fish

Eating more fish will also allow the body to receive more vitamins and minerals. There are generally two types of fish to consider: oily fish and non-oily fish. Some of the non-oily varieties include tinned tuna, cod, coley, plaice, and haddock. Salmon, mackerel, trout, fresh tuna, and sardines have oils that are high in omega-3 fats, which may be a preventative to heart disease.

A dietary risk factor for heart disease is too much saturated fat, which contributes to an increase in cholesterol. We all need some fats in our diet, but it is best to limit the saturated fats and focus more on consuming unsaturated fats from foods such as oily fish, avocados, and vegetable oils.

Think Twice About Salt

Salt should also be consumed in low quantities, which can be challenging considering almost 75% of the salt we eat is already within the food we buy. Salt contributes to higher blood pressure and higher blood pressure can lead to heart disease or strokes. Beyond the age of 11 it is recommended not to exceed 6g of salt a day. Children under the age of 11 should have even less.

Keep Active

Don’t forget to participate in an active lifestyle and maintain a healthy weight. Those that are overweight or obese are more likely to develop type 2 diabetes, certain cancers, heart disease, and suffer a stroke. Getting involved in physical activities is a great way to reduce and maintain a healthy weight.

Hydrate Regularly

Make sure to avoid dehydration and drink about 1.2 liters of fluid a day. Try to avoid alcoholic drinks, sodas, and beverages with added sugar–which are high in calories and unhealthy for teeth. Remember, when the weather heats up or you are being active that you may need to drink more in order to avoid dehydration.

Finally, don’t forget to eat your breakfast. It has been said that this is the most important meal of the day. Although some people intentionally skip the first meal with the belief it will help them lose weight, research has shown the people are better able to control their weight when they start their day with a healthy breakfast full of vitamins and minerals.


8 Indispensable Healthy Eating Habits for Adults


In order to perform and feel your best you should eat a balanced and healthy diet. It is remarkably easy to do and what follows is a simple guide to get started on a life long journey of good health and high energy.

What You Eat

The foods which you will eat the most of should be the starchy foods. Items such as cereals, potatoes, rice, and breads are rich in carbohydrates, which is the body’s primary source of energy. When people say they “crash” or “bonk” in the middle of the day it is often due to a lack of starchy foods.

Other Sources

Other sources of carbohydrates are fruits and vegetables. Not only do these provide carbohydrates, but they also contain essential vitamins and nutrients required to maintain a healthy body. The average person should eat at least five servings a day, consisting of a variety of veggies and fruits. A serving can consist of raw or steamed vegetables, a piece of fruit, a glass of 100% unsweetened fruit juice, or even vegetables cooked into main dishes.

Benefits of Fish

Eating more fish will also allow the body to receive more vitamins and minerals. There are generally two types of fish to consider: oily fish and non-oily fish. Some of the non-oily varieties include tinned tuna, cod, coley, plaice, and haddock. Salmon, mackerel, trout, fresh tuna, and sardines have oils that are high in omega-3 fats, which may be a preventative to heart disease.

A dietary risk factor for heart disease is too much saturated fat, which contributes to an increase in cholesterol. We all need some fats in our diet, but it is best to limit the saturated fats and focus more on consuming unsaturated fats from foods such as oily fish, avocados, and vegetable oils.

Think Twice About Salt

Salt should also be consumed in low quantities, which can be challenging considering almost 75% of the salt we eat is already within the food we buy. Salt contributes to higher blood pressure and higher blood pressure can lead to heart disease or strokes. Beyond the age of 11 it is recommended not to exceed 6g of salt a day. Children under the age of 11 should have even less.

Keep Active

Don’t forget to participate in an active lifestyle and maintain a healthy weight. Those that are overweight or obese are more likely to develop type 2 diabetes, certain cancers, heart disease, and suffer a stroke. Getting involved in physical activities is a great way to reduce and maintain a healthy weight.

Hydrate Regularly

Make sure to avoid dehydration and drink about 1.2 liters of fluid a day. Try to avoid alcoholic drinks, sodas, and beverages with added sugar–which are high in calories and unhealthy for teeth. Remember, when the weather heats up or you are being active that you may need to drink more in order to avoid dehydration.

Finally, don’t forget to eat your breakfast. It has been said that this is the most important meal of the day. Although some people intentionally skip the first meal with the belief it will help them lose weight, research has shown the people are better able to control their weight when they start their day with a healthy breakfast full of vitamins and minerals.


8 Indispensable Healthy Eating Habits for Adults


In order to perform and feel your best you should eat a balanced and healthy diet. It is remarkably easy to do and what follows is a simple guide to get started on a life long journey of good health and high energy.

What You Eat

The foods which you will eat the most of should be the starchy foods. Items such as cereals, potatoes, rice, and breads are rich in carbohydrates, which is the body’s primary source of energy. When people say they “crash” or “bonk” in the middle of the day it is often due to a lack of starchy foods.

Other Sources

Other sources of carbohydrates are fruits and vegetables. Not only do these provide carbohydrates, but they also contain essential vitamins and nutrients required to maintain a healthy body. The average person should eat at least five servings a day, consisting of a variety of veggies and fruits. A serving can consist of raw or steamed vegetables, a piece of fruit, a glass of 100% unsweetened fruit juice, or even vegetables cooked into main dishes.

Benefits of Fish

Eating more fish will also allow the body to receive more vitamins and minerals. There are generally two types of fish to consider: oily fish and non-oily fish. Some of the non-oily varieties include tinned tuna, cod, coley, plaice, and haddock. Salmon, mackerel, trout, fresh tuna, and sardines have oils that are high in omega-3 fats, which may be a preventative to heart disease.

A dietary risk factor for heart disease is too much saturated fat, which contributes to an increase in cholesterol. We all need some fats in our diet, but it is best to limit the saturated fats and focus more on consuming unsaturated fats from foods such as oily fish, avocados, and vegetable oils.

Think Twice About Salt

Salt should also be consumed in low quantities, which can be challenging considering almost 75% of the salt we eat is already within the food we buy. Salt contributes to higher blood pressure and higher blood pressure can lead to heart disease or strokes. Beyond the age of 11 it is recommended not to exceed 6g of salt a day. Children under the age of 11 should have even less.

Keep Active

Don’t forget to participate in an active lifestyle and maintain a healthy weight. Those that are overweight or obese are more likely to develop type 2 diabetes, certain cancers, heart disease, and suffer a stroke. Getting involved in physical activities is a great way to reduce and maintain a healthy weight.

Hydrate Regularly

Make sure to avoid dehydration and drink about 1.2 liters of fluid a day. Try to avoid alcoholic drinks, sodas, and beverages with added sugar–which are high in calories and unhealthy for teeth. Remember, when the weather heats up or you are being active that you may need to drink more in order to avoid dehydration.

Finally, don’t forget to eat your breakfast. It has been said that this is the most important meal of the day. Although some people intentionally skip the first meal with the belief it will help them lose weight, research has shown the people are better able to control their weight when they start their day with a healthy breakfast full of vitamins and minerals.


8 Indispensable Healthy Eating Habits for Adults


In order to perform and feel your best you should eat a balanced and healthy diet. It is remarkably easy to do and what follows is a simple guide to get started on a life long journey of good health and high energy.

What You Eat

The foods which you will eat the most of should be the starchy foods. Items such as cereals, potatoes, rice, and breads are rich in carbohydrates, which is the body’s primary source of energy. When people say they “crash” or “bonk” in the middle of the day it is often due to a lack of starchy foods.

Other Sources

Other sources of carbohydrates are fruits and vegetables. Not only do these provide carbohydrates, but they also contain essential vitamins and nutrients required to maintain a healthy body. The average person should eat at least five servings a day, consisting of a variety of veggies and fruits. A serving can consist of raw or steamed vegetables, a piece of fruit, a glass of 100% unsweetened fruit juice, or even vegetables cooked into main dishes.

Benefits of Fish

Eating more fish will also allow the body to receive more vitamins and minerals. There are generally two types of fish to consider: oily fish and non-oily fish. Some of the non-oily varieties include tinned tuna, cod, coley, plaice, and haddock. Salmon, mackerel, trout, fresh tuna, and sardines have oils that are high in omega-3 fats, which may be a preventative to heart disease.

A dietary risk factor for heart disease is too much saturated fat, which contributes to an increase in cholesterol. We all need some fats in our diet, but it is best to limit the saturated fats and focus more on consuming unsaturated fats from foods such as oily fish, avocados, and vegetable oils.

Think Twice About Salt

Salt should also be consumed in low quantities, which can be challenging considering almost 75% of the salt we eat is already within the food we buy. Salt contributes to higher blood pressure and higher blood pressure can lead to heart disease or strokes. Beyond the age of 11 it is recommended not to exceed 6g of salt a day. Children under the age of 11 should have even less.

Keep Active

Don’t forget to participate in an active lifestyle and maintain a healthy weight. Those that are overweight or obese are more likely to develop type 2 diabetes, certain cancers, heart disease, and suffer a stroke. Getting involved in physical activities is a great way to reduce and maintain a healthy weight.

Hydrate Regularly

Make sure to avoid dehydration and drink about 1.2 liters of fluid a day. Try to avoid alcoholic drinks, sodas, and beverages with added sugar–which are high in calories and unhealthy for teeth. Remember, when the weather heats up or you are being active that you may need to drink more in order to avoid dehydration.

Finally, don’t forget to eat your breakfast. It has been said that this is the most important meal of the day. Although some people intentionally skip the first meal with the belief it will help them lose weight, research has shown the people are better able to control their weight when they start their day with a healthy breakfast full of vitamins and minerals.


8 Indispensable Healthy Eating Habits for Adults


In order to perform and feel your best you should eat a balanced and healthy diet. It is remarkably easy to do and what follows is a simple guide to get started on a life long journey of good health and high energy.

What You Eat

The foods which you will eat the most of should be the starchy foods. Items such as cereals, potatoes, rice, and breads are rich in carbohydrates, which is the body’s primary source of energy. When people say they “crash” or “bonk” in the middle of the day it is often due to a lack of starchy foods.

Other Sources

Other sources of carbohydrates are fruits and vegetables. Not only do these provide carbohydrates, but they also contain essential vitamins and nutrients required to maintain a healthy body. The average person should eat at least five servings a day, consisting of a variety of veggies and fruits. A serving can consist of raw or steamed vegetables, a piece of fruit, a glass of 100% unsweetened fruit juice, or even vegetables cooked into main dishes.

Benefits of Fish

Eating more fish will also allow the body to receive more vitamins and minerals. There are generally two types of fish to consider: oily fish and non-oily fish. Some of the non-oily varieties include tinned tuna, cod, coley, plaice, and haddock. Salmon, mackerel, trout, fresh tuna, and sardines have oils that are high in omega-3 fats, which may be a preventative to heart disease.

A dietary risk factor for heart disease is too much saturated fat, which contributes to an increase in cholesterol. We all need some fats in our diet, but it is best to limit the saturated fats and focus more on consuming unsaturated fats from foods such as oily fish, avocados, and vegetable oils.

Think Twice About Salt

Salt should also be consumed in low quantities, which can be challenging considering almost 75% of the salt we eat is already within the food we buy. Salt contributes to higher blood pressure and higher blood pressure can lead to heart disease or strokes. Beyond the age of 11 it is recommended not to exceed 6g of salt a day. Children under the age of 11 should have even less.

Keep Active

Don’t forget to participate in an active lifestyle and maintain a healthy weight. Those that are overweight or obese are more likely to develop type 2 diabetes, certain cancers, heart disease, and suffer a stroke. Getting involved in physical activities is a great way to reduce and maintain a healthy weight.

Hydrate Regularly

Make sure to avoid dehydration and drink about 1.2 liters of fluid a day. Try to avoid alcoholic drinks, sodas, and beverages with added sugar–which are high in calories and unhealthy for teeth. Remember, when the weather heats up or you are being active that you may need to drink more in order to avoid dehydration.

Finally, don’t forget to eat your breakfast. It has been said that this is the most important meal of the day. Although some people intentionally skip the first meal with the belief it will help them lose weight, research has shown the people are better able to control their weight when they start their day with a healthy breakfast full of vitamins and minerals.


8 Indispensable Healthy Eating Habits for Adults


In order to perform and feel your best you should eat a balanced and healthy diet. It is remarkably easy to do and what follows is a simple guide to get started on a life long journey of good health and high energy.

What You Eat

The foods which you will eat the most of should be the starchy foods. Items such as cereals, potatoes, rice, and breads are rich in carbohydrates, which is the body’s primary source of energy. When people say they “crash” or “bonk” in the middle of the day it is often due to a lack of starchy foods.

Other Sources

Other sources of carbohydrates are fruits and vegetables. Not only do these provide carbohydrates, but they also contain essential vitamins and nutrients required to maintain a healthy body. The average person should eat at least five servings a day, consisting of a variety of veggies and fruits. A serving can consist of raw or steamed vegetables, a piece of fruit, a glass of 100% unsweetened fruit juice, or even vegetables cooked into main dishes.

Benefits of Fish

Eating more fish will also allow the body to receive more vitamins and minerals. There are generally two types of fish to consider: oily fish and non-oily fish. Some of the non-oily varieties include tinned tuna, cod, coley, plaice, and haddock. Salmon, mackerel, trout, fresh tuna, and sardines have oils that are high in omega-3 fats, which may be a preventative to heart disease.

A dietary risk factor for heart disease is too much saturated fat, which contributes to an increase in cholesterol. We all need some fats in our diet, but it is best to limit the saturated fats and focus more on consuming unsaturated fats from foods such as oily fish, avocados, and vegetable oils.

Think Twice About Salt

Salt should also be consumed in low quantities, which can be challenging considering almost 75% of the salt we eat is already within the food we buy. Salt contributes to higher blood pressure and higher blood pressure can lead to heart disease or strokes. Beyond the age of 11 it is recommended not to exceed 6g of salt a day. Children under the age of 11 should have even less.

Keep Active

Don’t forget to participate in an active lifestyle and maintain a healthy weight. Those that are overweight or obese are more likely to develop type 2 diabetes, certain cancers, heart disease, and suffer a stroke. Getting involved in physical activities is a great way to reduce and maintain a healthy weight.

Hydrate Regularly

Make sure to avoid dehydration and drink about 1.2 liters of fluid a day. Try to avoid alcoholic drinks, sodas, and beverages with added sugar–which are high in calories and unhealthy for teeth. Remember, when the weather heats up or you are being active that you may need to drink more in order to avoid dehydration.

Finally, don’t forget to eat your breakfast. It has been said that this is the most important meal of the day. Although some people intentionally skip the first meal with the belief it will help them lose weight, research has shown the people are better able to control their weight when they start their day with a healthy breakfast full of vitamins and minerals.


8 Indispensable Healthy Eating Habits for Adults


In order to perform and feel your best you should eat a balanced and healthy diet. It is remarkably easy to do and what follows is a simple guide to get started on a life long journey of good health and high energy.

What You Eat

The foods which you will eat the most of should be the starchy foods. Items such as cereals, potatoes, rice, and breads are rich in carbohydrates, which is the body’s primary source of energy. When people say they “crash” or “bonk” in the middle of the day it is often due to a lack of starchy foods.

Other Sources

Other sources of carbohydrates are fruits and vegetables. Not only do these provide carbohydrates, but they also contain essential vitamins and nutrients required to maintain a healthy body. The average person should eat at least five servings a day, consisting of a variety of veggies and fruits. A serving can consist of raw or steamed vegetables, a piece of fruit, a glass of 100% unsweetened fruit juice, or even vegetables cooked into main dishes.

Benefits of Fish

Eating more fish will also allow the body to receive more vitamins and minerals. There are generally two types of fish to consider: oily fish and non-oily fish. Some of the non-oily varieties include tinned tuna, cod, coley, plaice, and haddock. Salmon, mackerel, trout, fresh tuna, and sardines have oils that are high in omega-3 fats, which may be a preventative to heart disease.

A dietary risk factor for heart disease is too much saturated fat, which contributes to an increase in cholesterol. We all need some fats in our diet, but it is best to limit the saturated fats and focus more on consuming unsaturated fats from foods such as oily fish, avocados, and vegetable oils.

Think Twice About Salt

Salt should also be consumed in low quantities, which can be challenging considering almost 75% of the salt we eat is already within the food we buy. Salt contributes to higher blood pressure and higher blood pressure can lead to heart disease or strokes. Beyond the age of 11 it is recommended not to exceed 6g of salt a day. Children under the age of 11 should have even less.

Keep Active

Don’t forget to participate in an active lifestyle and maintain a healthy weight. Those that are overweight or obese are more likely to develop type 2 diabetes, certain cancers, heart disease, and suffer a stroke. Getting involved in physical activities is a great way to reduce and maintain a healthy weight.

Hydrate Regularly

Make sure to avoid dehydration and drink about 1.2 liters of fluid a day. Try to avoid alcoholic drinks, sodas, and beverages with added sugar–which are high in calories and unhealthy for teeth. Remember, when the weather heats up or you are being active that you may need to drink more in order to avoid dehydration.

Finally, don’t forget to eat your breakfast. It has been said that this is the most important meal of the day. Although some people intentionally skip the first meal with the belief it will help them lose weight, research has shown the people are better able to control their weight when they start their day with a healthy breakfast full of vitamins and minerals.