10 Key Tips of Healthy Habits

The first challenge when it comes to seeing and feeling better every day is to understand that the key is to incorporate habits that accompany us every day and that allows us to maintain healthy body weight.
Adding a variety of foods, adding what we like in its fair measure, doing moderate physical exercise according to our possibilities, neglecting food myths and resorting to any specialist, to the medical specialist are some of the keys when taking care of our health and looking good is about. Our body is the result of our choices.

On the basis of what is recommended by the great scientific societies of nutrition worldwide, we can take 10 key tips as a trigger for the incorporation of healthy habits.

1. Eat assorted foods

We need more than 40 different nutrients and no food alone can provide them all. The food supply that exists today makes it easy to eat a wide variety of foods, both buying fresh food for cooking and buying prepared foods or take-out food. Choose foods always in a balanced way!

2. Base your diet on foods rich in carbohydrates

Most people do not incorporate enough carbohydrate-rich foods such as bread, pasta, rice, potatoes, and other cereals, considering them prohibited to not gain weight. However, this is not correct, more than half of the calories in your diet, that is approximately 60%, should come from these foods. Ideally, increase fiber intake with the contribution of whole wheat bread, whole-wheat pasta, and other cereals.

3. Take lots of fruits and vegetables

Most people do not eat enough of these foods that provide important protective nutrients. Try to eat at least five servings a day. Try new recipes or see what prepared dishes are available at the supermarket.

4. Maintain healthy body weight and feel good

Proper weight depends on many factors such as sex, height, age, and genetics. Being overweight increases the risk of several diseases such as cardiovascular, bone, joint and cancer problems. Excess fat appears when you ingest more calories than are needed. These supplementary calories can come from any nutrient that contains calories (protein, fat, carbohydrates or alcohol) but fat is the most concentrated source of calories. Physical activity is a good method to burn calories and make us feel good. The message is simple: if you are gaining weight, you have to eat more moderately and be more active.

5. Eat moderate portions: reduce, do not eliminate food

If you eat the right portions of each food, it is easier to eat from all food groups without removing any. If you eat out, you could share part of your meal with a friend. Do not give up the habit of eating with those you want.

6. Eat regularly

Skipping meals, especially breakfast, can lead to a feeling of uncontrolled hunger, often causing an over-intake. Snacking can help contain hunger, but don't eat too much to avoid replacing the main meals.

7. Drink lots of fluids

Adults need to drink at least 1.5 liters of fluids a day! And we need more quantity if it's hot or if we do a lot of sport. Hydrating is essential to living. Water is obviously a good source of liquids but the variety can be both pleasant and healthy. Other options are dietary drinks but these should not replace the water supply.

8. Move

Eating too many calories and not getting enough exercise can lead to weight gain. Moderate physical activity helps burn the calories we have leftover. It is also good for the heart, for the circulatory system, for general health and well-being. So make physical activity a daily routine. Use the ladder instead of the elevator (both up and down)! Take a walk on your lunch break. Walk while talking on the phone. You don't have to be an athlete to move!

9. Start now! and make changes gradually

Making changes in your lifestyle gradually is much easier than making them suddenly. For three days, write down the food and beverages you eat between meals and at meals. Do you take too few servings of fruit and vegetables? To begin, try to eat only one more serving of fruit and vegetables a day. Are your favorite foods high in fat and make you gain weight? Do not eliminate these foods and feel bad, instead try to choose low-fat foods or eat less of them. And start using the ladder at work!

10. Remember: it's all about balance

There are no "good" or "bad" foods, only good or bad food plans. Do not feel guilty about the foods you like, just allow them in moderation and choose other foods that provide the balance and variety you need for good health.