Healthy Diet For Health

Healthy Behaviors :-

•Don’t smoke

•Eat a healthy diet

•Maintain a healthy weight

•Exercise regularly

•Drink alcohol in moderation

•Get adequate sleep

Don’t smoke:-

•Tobacco is most preventable cause of death in US.

•1/3 of all cancer deaths related to smoking cigarettes

•Risk factor for lung cancer.  Associated with other types of cancer

•Increased risk of heart disease and chronic lung disease

•Quitting the best gift you can give yourself and loved ones 

Eat Healthfully and Enjoy It:-

A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat

• Eat the Rainbow ― add a variety of colors to your plate. Foods like dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals. Try adding frozen peppers, broccoli, or onions to stews and omelets to give them a quick and convenient boost of color and nutrients. Or make a red sauce using canned tomatoes (look for “low sodium” or “no salt added”), herbs, and spices.
• Fresh, Frozen, or Canned Fruits ― don’t think just apples or bananas. All fresh, frozen, or canned fruits are great choices. Be sure to try some “exotic” fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.
• 
  Fresh, Frozen, or Canned Vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish—just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
• Calcium-rich foods ― you may automatically think of a glass of low-fat or fat-free milk when someone says “eat more dairy products.” But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.
• A new twist on an old favorite ― if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!

Keeping a Healthy Body Weight:-

Maintaining your ideal body weight is tough, no matter where you are in your weight loss journey. Use these tips to set yourself up for success.

This means higher risk for many serious health problems, including heart disease, stroke, high blood pressure, high cholesterol, and diabetes.

If you’re overweight, losing even a few pounds can improve your health, so every step in the right direction counts!

         

When your weight is in a healthy range:-

• Your body more efficiently circulates blood.
• Your fluid levels are more easily managed.
• You are less likely to develop diabetes, heart disease, certain cancers, gallstones, osteoarthritis, breathing problems and sleep apnea.
• You may feel better about yourself and have more energy to make other positive health changes.

  Get adequate sleep:-

Sleeping well directly affects your mental and physical health. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need. Getting a good night’s sleep may seem like an impossible goal when you’re wide awake at 3 a.m., but you have much more control over the quality of your sleep than you probably realize. Just as the way you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine.

Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with the following tips, you can enjoy better sleep at night, boost your health, and improve how you think and feel during the day.