7 Stages of good health

Eating right is the best way to stay fit. We provide you with seven simple steps for better health
NOWADAYS, our busy schedules make it hard to find time to take care of ourselves. By eating healthy and exercising, we can ensure that we lead a quality life.

Start early — breakfast is a healthy habit to cultivate

Research proves that breakfasteaters consume fewer calories at lunch and dinner and are less likely to snack compulsively the rest of the day.What you have for breakfast matters. A study found that people who kicked off the day with eggs or pastries are more saturated fat throughout the day than people who had cereal and fruit for breakfast.
A breakfast that’s rich in fibre and carbohydrates but low in fat gets your metabolism moving faster. Breakfast skippers burn fewer calories. So go ahead and grab breakfast, even if it’s just a banana or a bag of dry cereal such as oat squares (oats lower ‘bad’ LDL cholesterol levels.) Mix berries into plain yogurt for a calcium and antioxidant boost. If you’re opting for an energy bar — check the label carefully and pick the one with the least calories and saturated fat.

Think portion control

Don’t feel you have to clean your plate when you’re eating out. Most meals are a lot larger than the average adult requires. So you can try and split dinner with a friend.There are so many healthy advantages to eating a balanced diet featuring plenty of fruits, vegetables, and whole grains. So make sure you eat enough of them. However, remember the following: A serving of meat is about the size of a deck of cards or your palm. Be sure to read the food label. Many snacks are sold as single servings but actually provide two servings or more, like a bag of pretzels. Substitute one or two ‘first course’ dishes for the main; you’ll get a variety of tastes without huge portions. Water works.Drink lots of it at the table to slow eating and hunger pangs.

Plan ahead for snacks — so your munchies are healthy

Snacking isn’t a bad habit if you’re mindful of how many calories you’re eating. (Keep a food and exercise diary to stay on track and stay honest.) In fact,eating frequently instead of waiting until you’re starving might help you avoid overeating. It also keeps blood sugar levels normal and brain chemistry in balance. It’s advisable to have a corner in the fridge reserved for ‘good-foryou’ nibbles. Wash some carrots or celery sticks, cherry tomatoes, peppers, shelled peas, strawberries, and blueberries and place them in airtight see-through containers or plastic bags. Put some cutup veggies or sliced fruit on the table to help you through those starving moments just before dinner is ready. Snack only when you’re very hungry; it’s not the cure for a bad mood.

Small changes make a big difference— to your waistline

Choose low fat. Switching to one per cent skim milk from two per cent slashes the fat by at least half. Eat your fruit instead of drinking it. You’ll get more fibre and antioxidants and fewer calories — an orange has 90 calories and an eightounce glass of orange juice has 110 calories.Other changes that make a difference are: Knock the word ‘club’ off your sandwich, i.e. bacon, cheese and extra bread. Go for mustard to add flavour and save calories and fat. Hold the butter on your movie popcorn and you’ll save over 200 calories. A muffin is half the calories of a bagel and they’re low in fat, too. Switch to water from sugary sodas.

Fit fitness in throughout the day — every step you take counts

Lifestyle activities can provide health benefits similar to a traditional gymbased workout.Get moving by parking in the furthest space, climbing the stairs, brisk walking or stretching while you’re on the phone.The goal for good healthis to accumulate 10,000 steps a day, experts say.

Remember the basics of good nutrition

There are three ‘rules’ for healthy eating. They’re easy to remember and follow: Expand the variety of foods in your diet. Add more fruits, vegetables and whole grains to the foods you already eat.
Select more lower-fat food
choices.
Pick a day or two in the week and have a treat that is planned, such as a dessert or entree that you enjoy. The extra 100-200 calories you’ve eaten will be burned off with a two mile walk.Challenge yourself with a five km run or walk. Treat yourself to a massage.Try meditating, yoga or an oldfashioned nap. Take care of yourself as often as you can.