Good day everyone! Iv just compiled a list of some healthy tips for you guys...
The five 'rules'eat varied
not too much
use less saturated fat
eat plenty of vegetables, fruit and bread
go safe with food to
The five groups:
vegetable and fruit
bread, (breakfast) cereals, potatoes, rice, pasta and legumes
dairy, meat (were), fish, egg and meat substitutes
fats and oil
LifestyleGood health... It has to do with the style of life, eating habits, regular exercise, relax.
We need to eat, but we do it in general too much and we make the wrong choices. We have to move, but we do this too little. We need to relax, but also we do this often too little. Some guidelines are on this site. Possible they can lend a hand when get or maintain good health.
Healthy eatingWith a healthy and BALANCED diet you lay the basis for getting enough vitamins and minerals. A healthy diet is characterized by the quantity and variety of the the food in the diet and their nutrional value.
The recommended quantitiesOr the power supply contains enough vitamins and minerals is also dependent on the amounts that a person eats. The Nutrition experts have therefore recommended amounts for different product categories, linked to age categories. By age group, the smallest quantities for women and the largest for men. At all listed quantities provides the weight of products as they are eaten. Who adhere to these recommendations, will normally enough vitamins and minerals.
Sufficient mealsA good daily menu consists of three main meals and no more than three or four times something in between. Don't skip breakfast, lunch or hot meals. Take your rest and time for. That is important to a healthy weight. Choose healthy food, but also enjoy the food!
Enough movement?Exercise is healthy, but you don't have to overdo it. To stay healthy adults need at least five days a week (and preferably all days of the week), 30 minutes a day, moderately intensive exercise. For children and young people is this 60 minutes a day. Moderately intensive movement where you get a faster breathing, sweating your light goes but which still have enough breath to continue talking. Think of a brisk walk or a bike ride. The move does not need to be contiguous half an hour. It may also, for example, three times ten minutes.
Age Standard Healthy ExerciseUnder 18 years daily an hour moderately intense physical activity, at least twice a week the activities which aim to improve or maintain physical fitness (strength, agility and coordination)
18-55 years a half hour moderately intense physical activity on at least five, preferably all days of the week; examples of moderately intense physical activity are walking with 5-6 km/h (so good walking) and cycling with 15 km/h
55-plus a half hour moderately intense physical activity on at least five, preferably all days of the week; for inactive people, without or with restrictions, any extra amount of exercise; examples of moderately intense physical activity are walking with 3-4 km/h and cycling with 10 km/h
Relaxation?We must avoid excessive stress. Stress is a form of tension in the body occurs in response to external stimuli. The effects of stress are both physical and mental. Stress doesn't always have to be negative. Someone can have stress for an important sporting event or a job interview. This is a form of stress that disappears after a short time and the body comes to rest.
In today's society, a lot of people expected. Then you have to deal with prolonged stress, and that is not healthy. A few tips that help prevent prolonged stress:
Take time for relaxation
Clearly define your own limits
Listen to your body
Am not a perfectionist, good is good enough
Try not to want everything at once (do)
Try to discover what energy and what produces energy