Important tips for eating healthy in order to live a healthy life

 Do you want a healthy life? Eat healthy food

1. Eat many fruits and vegetables

Fruits and vegetables are among the foremost important foods for supplying the vitamins, minerals and fiber that the body needs permanently health and normal immune function.

We should aim to delapidate least 5 servings (about 400 grams) of fruits and vegetables a day. All fresh, frozen, canned, dried and juicy varieties (maximum one dose per day) are counted as a part of the meal.

Since different colored fruits and vegetables provide different combinations of vitamins, minerals and phytochemicals, take care to feature variety to your daily meals wherever possible.

2. Choose whole grains over refined grains

Whole grains, unlike refined grains, preserve most of the grain's structure, maintaining layers with vitamins, minerals and fiber. Additionally, whole grains also provide a crucial source of carbohydrates that provide us with energy and may help us feel full for extended periods.

3. Replace saturated fats with unsaturated fats

Fat is a very important a part of a healthy diet. However, not all fats have the identical effect on our health. Replacing saturated fats with unsaturated fats can help lower bad cholesterol (LDL) levels and reduce the chance of cardiopathy. 1 we are able to do that by reducing our intake of foods like fatty meats, high-fat dairy products, and tropical oils like copra oil, and adding foods like nuts and oily fish, and vegetable oils like oil and colza oil.

4. Limit foods and drinks that are high in fat, sugar and salt

Food and drinks high in fat, sugar and salt like cookies, potato chips, chocolate and sugary drinks, when eaten in large quantities can lead us to consume more calories than we want. Since these foods often provide few nutritional benefits, they're not necessary for a healthy diet and may only be consumed in small amounts and only occasionally.

5. Control portion sizes

It are often difficult to urge adequate portions from meals, especially when cooking reception. Understanding the right type of the right portion can help us maintain energy balance and avoid under or overeating. Not all foods have the identical portion sizes. take a look at our "handy" portion size tricks to induce a higher understanding of what a healthy portion is for various foods. Remember, children's portions should be smaller!

6. Choose both animal and vegetable proteins

Protein is crucial for the healthy functioning of the body and system. we are able to get our protein from animal and plant sources, like beans, legumes, fish, eggs, dairy products, and meat. Our protein requirements change in line with our life stage. Adults are advised to possess a minimum of 0.83 grams of protein per kilogram of weight per day, which equates to 58 grams / day for an adult weighing 70 kilograms. 2 We must choose foods rich in protein that not only help us meet our needs but also support a healthy and sustainable diet.

In the event of limited access to fresh meat and fish, frozen and canned versions can provide convenient and nutritious alternatives. However, since the fat and salt content may be high in some canned meats and fish, it's important to test the label and choose varieties that are lower in fat and salt. Plant proteins like legumes, grains, nuts and seeds even have a protracted period of time and might provide protein-rich and nutritious meals or snacks.

7. Stay hydrated

Maintaining body moisture is important to overall health. what quantity water we'd like depends on age, gender, weight, height, level of physical activity, and environmental conditions (meaning atmospheric condition will likely require you to drink more water). as long as about 20-30% of the water we want comes from our food, the eu Food Safety Authority has set average recommendations for a way much water we must always drink per day counting on our age (Fig.6). 3

If you've got access to safe H2O, this is often the healthiest and cheapest drink. For a refreshing boost, you'll be able to add slices of lemon, cucumber, mint, or raspberries. Other beverages like unsweetened coffee, club soda, unsweetened tea, iced tea, infused water, or unsweetened flavored also are good options for hydration.

8. Get your calciferol dose separately

The sun is that the best source of cholecarciferol, however, during quarantine or self-isolation, it may be difficult to urge enough sun exposure to satisfy our needs. Therefore, individuals who are unable to go away the house are advised to eat lots of foods rich in fat-soluble vitamin (Fig.7) and consider taking a daily D supplement. The recommended amount of calciferol for various age groups is: 4.

• 15 mcg / day for adults (18+ years), children (1-17 years) and pregnant women.
• 10 mcg / day for infants (7-11 months).
• 10 mcg / day for infants (0-7 months).

If you're self-isolating and have access to an open window, garden or balcony, short periods (15-30 minutes) of daily sun exposure to arms and face without sunscreen can facilitate your meet your daily viosterol needs. However, we must not forget that permanently sun protection we must avoid exposure to unprotected sunlight for over half-hour.

9. Stay safe while buying food

Grocery stores remain open during the COVID 19 pandemic and there's no must extra service on foods because the food supply to stores remains stable.

The risk of contracting COVID-19 from coming into contact with contaminated food packages is extremely low and this kind of infection has not been reported. In stores, the best risk of contamination remains from contact with people and "high-touch" surfaces like weighing scales, shopping trolley handles, or elevator buttons, although many stores take measures to sterilize these surfaces. Therefore, we must maintain proper distance from people, avoid touching our faces while shopping, and wash our hands after returning home from the shop and after handling newly purchased food packages. By following these hygiene procedures, there's no must disinfect food containers themselves.

In general, to undertake to reduce the danger of infection, we must take the subsequent measures when purchasing food:

10. remember food safety

According to the FCA, there's currently no evidence that COVID 19 is transmitted through eating. However, good food safety practices are important to cut back the chance of foodborne disease.

When delivering or preparing food, make sure to:

• Wash your hands for 20 seconds with soap before and after preparing or eating food.
• Cover your mouth and nose with a tissue or your sleeve when coughing or sneezing, and remember to scrub your hands afterward.
• Wash fruits and vegetables with water before eating them.
• Disinfect surfaces and items before and after use.
• Separate raw and cooked foods to avoid harmful microbes from raw foods to ready-to-eat foods.
• Ensure that foods are cooked and reheated to proper temperatures (-72 ° C for two minutes).