GOOD FOOD = GOOD HEALTH

We All Want to be Healthy, Sporty, Strong and 

Good Shape

One of the most important steps in a long and happy life is to take care of yourself. People do not reduce their ability to eat fresh, unprocessed foods, and how this can affect your health.

 It is well documented in the scientific literature that a healthy diet as well as regular exercise can prevent various diseases such as cancer, metabolism and heart disease and mental disorders.

 Here is a list of habits that you can adopt, whether you live in Pakistan or not.

 

1. Shop wisely. Plan your meals, make a list of "good" foods (not junk food), and only buy items on the list. Eating "wrong" food at home will also cause a lot of trouble.

2. Respect food during the day. Never miss 3 main meals: breakfast (most important of the day), lunch and dinner. Eat two light snacks a day (one in the morning and one in the afternoon, a slice of fruit or a choice of fresh nuts. Fast food is not always junk).

 This hormone stabilizes spikes and prevents insulin spikes which cause weight gain. More importantly, you need to know your body composition rather than your weight. Body composition shows the relative proportion of fat and muscle in the body.

3. Choose quality over quantity. Buy fresh, seasonal and unprocessed items, avoid fast food and junk food.

In other words, when buying groceries in grocery stores, pay attention to the things that are cooked and not ready. Satisfy yourself with fresh vegetables and fruits that contain vitamins, minerals, antioxidants, and fiber (at least 5 servings per day). 

Eat healthy carbohydrates (such as whole grains and high-protein beans) and cut out unhealthy carbohydrates (such as white flour, refined sugars). 

Use less salt and oil (choose extra virgin olive oil). Avoid unhealthy fats such as fats in hydrogenated vegetable oils, margarine, and trans fats (other sources of protein are eggs, milk, and cheese).

4. Think of small servings to handle your weight: Use a small plate (Delbof illusion) to indicate the amount of food due to optical asbestos. 

When you compare it to older people, you feel that everything is small. For example, if you put a small amount of pasta on a large plate, your brain will ask you to put more pasta on the plate. Instead, if you put the same amount of pasta on a small plate, your brain will tell you that you have eaten so much pasta that you stop adding to it. It's a simple strategy, but it works!

 5. Eat home-cooked food whenever possible. Take time to prepare your food without relying on food industry offerings. It is an expression of love for you and the people you care for.

 

Drink sufficiently of water (about 2 liters) a day. Avoid soft drinks (including low-calorie beverages), packaged juices, fresh juices, home appliances, and herbal teas. Give up your coffee intake, but get plenty of water that can harm your body and suppress your appetite. Drink a glass of water before and throughout each meal.

Eat with loved ones and enjoy what you eat. Your food is not just-food, it offers a lot of love, interest and enjoyment, the daily joy of sharing with loved ones.

 

6. Practice. Regular exercise is important for overall health and wellness. 

The WHO reports at least 30 minutes of moderate physical activity (such as brisk walking) and 45 minutes of strenuous physical activity (such as exercise) 5 times a week to stay healthy. 

Your body will function better if you eat the right foods. Eating well will give you the right amount of energy during exercise and daily life.