Health Tips for Adults
Consuming healthy foods, beverages, and snacks, and getting regular physical activity may assist you reach and maintain a healthy weight . Making suitable lifestyle choices can also help men and ladies prevent some health problems. Here’s a quick overview of some ways to eat better and be more active.
Ø Choose whole grains more often. Try whole-wheat breads and pastas, oatmeal, or rice.
Ø Select a mix of colorful vegetables. Vegetables of different colors provide a variety of nutrients. Try collards, kale, spinach, squash, sweet potatoes, and tomatoes
Ø At restaurants, eat only half of your meal and take the rest home.
Ø Walk in parks, around a track, or in your neighborhood with your family or friends.
Ø Make getting physical activity a priority.
Ø Try to do at least 150 minutes a week of moderate-intensity aerobic activity, like biking or brisk walking.
Ø If your time is limited, work in small amounts of activity throughout your day.
How are you able to tell if you're at a healthy weight?
Your body mass index (BMI) can help you determine if you are at a healthy weight, overweight, or have obesity. BMI is a measure based on your weight in relation to your height. You can use an online tool to calculate your BMI. A BMI of 18.5 to 24.9 is within the healthy range. A person with a BMI of 25 to 29.9 is taken into account overweight. Someone with a BMI of 30 or greater is considered to have obesity.
Another important measure is your waist size. Women with a waist size of more than 35 inches, and men with a waist size of more than 40 inches, may be more likely to develop health problems. Men are more likely than women to carry extra weight around their abdomen, or belly. Extra fat, especially within the abdomen, may put people in danger surely health problems, albeit they need a traditional weight.
What are some health risks of being overweight or having obesity?
Extra weight may increase your risk for:
Ø Type 2 diabetes
Ø Heart disease and stroke
Ø High blood cholesterol
Ø High blood pressure
Ø Kidney disease
Ø Fatty liver disease
Ø Problems with pregnancy
Consuming Healthy Food and Beverages
Being aware of food portion size, the kinds of foods and beverages you consume, and how often you have them may be a step to help you make healthier food choices.
What sorts of foods and drinks should I consume?
Consume more nutrient-rich foods. Nutrients—like vitamins, minerals, and dietary fiber—nourish our bodies by giving them what they need to be healthy. Adults are encouraged to consume some of the following foods and beverages that are rich in nutrients
Ø Fruits and vegetables
Ø Whole grains, like oatmeal, whole-grain bread, and brown rice
Ø Seafood, lean meats, poultry, and eggs
Ø Fat-free or low-fat milk and milk products; or nondairy soy, almond, rice, or other drinks with added vitamin D and calcium
Ø Beans, peas, unsalted nuts, and seeds
What if I need to lose weight?
Talk together with your health care provider about what a healthy weight is for you. If you're overweight or have obesity, your health care professional may recommend weight loss. Consider getting help through a structured weight loss program.
Experts recommend beginning with a weight loss of 5 to 10 percent of your starting weight over a period of 6 months.4 modest weight loss has been shown to improve health, and it's going to bring you other benefits like better mood and more energy.
Ø See when you are eating a healthy diet and when you might be slipping into less healthy eating (and drinking) pattern
Ø Find out when you’re eating pattern is most healthy so you can try to do that more often
Ø Discover when and how your diet could use some changes to help you lose weight and improve your health.
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