How to Have a Good General Healthy Body - METHOD #1
In today’s hectic world that we live in, maintaining our good health
is important. It's easy to let stress take center stage and set us up
for poor diet and lifestyle choices. Our diet, exercise and behavioral
choices can have a significant effect on our health. If you have a poor
or unhealthy diet, you may run the risk of weight gain or increased your
risk of chronic diseases (like diabetes or high blood pressure). If
you're not active regularly, you may also run the risk of gaining weight
but also miss out on the many benefits of exercise. If you smoke, don't
manage stress or don't sleep well, you again can run the risk of having
negative side effects on your health. Maintaining a generally healthy
body will require you to make sure you're making healthy choices in a
multiple areas of your life.
Method 1: Practicing Healthy Eating Habits
1. Monitor calories. To have a generally healthy body,
you should try to maintain a healthy weight. If you're overweight, you
are not maintaining a generally healthy body.
- Calories are a unit of measurement. You eat calories from food and
that energy is used to fuel your bodily functions and activities
throughout the day.
- If you consume too many calories you may run the risk of gaining weight. If you do not eat enough calories you may lose weight. The American diet is based on a 2,000 calorie-per-day diet.
- You may need to change how many calories you eat daily to match your
body's needs and to maintain a healthy weight. To lose weight, it is
considered safe to cut 500 calories from your diet and aim to lose about
one to two pounds per week.
- Use an online calculator
or smartphone app to find out how many calories your body needs. A good
rule of thumb is that a moderately active adult needs about 15 calories
per pound to maintain her weight. Track calories to see if your current diet meets your needs.
2. Eat a well-balanced diet.
Having a well-balanced diet is one of the most important parts of
maintaining a generally healthy body. Without a balanced diet, it'll be
very difficult to maintain proper health.
- A balanced diet means that you consume foods from each food group most, if not every day.
- In addition, you should consume a variety of foods within each food
group. Having a wide variety of foods from food groups will allow you to
consume a variety of different nutrients.
- Lastly, a balanced diet means eating the right proportions or servings of each food.
If you eat mostly protein foods but very few fruits or vegetables, your
diet isn't balanced. Following the appropriate portion sizes of each
food group: 3-4 oz (card deck sized) of protein, 1 cup vegetables or 2 cups leafy greens, 1/2 cup chopped or one small piece of fruit, and 1 oz or 1/2 cup of grains.
- Balance your meals and snacks during the day. Aim for three to four
servings of protein daily, five to nine servings of fruits and
vegetables, and three to four servings of grains (1/2 being whole).
3. Go for lean protein sources. Protein is an essential
nutrient in your diet. It will provide the building blocks for many
functions of your body including maintaining lean muscle mass,
rebuilding cells and supporting your immune system.
- Lean protein sources include: poultry, eggs, seafood, lean beef, pork, legumes (nuts and beans) and tofu.
- Lean protein sources are low in fat and calories. This helps you get
in adequate amounts each day without going over your daily calorie
limit.
- Consuming adequate amounts of protein has also been associated with a
general healthy body. Some of these include: better management of your
appetite and a healthy weight, support healthy cholesterol and lipid
levels and better management of diabetes.
4. Make half of your meals a fruit or vegetable. Fruits
and vegetables are two of the most important food groups. These foods
contain the highest amount of vitamins, minerals and antioxidants.
- High amounts of fruits and vegetables in the diet have been
associated with a variety of beneficial effects on your general health
including: decreased blood pressure, better management of blood sugar
and diabetes, decreased risk of stroke and heart disease, prevent some
types of cancers and decrease risk of blindness.
- Another thing to note about fruits and vegetables is that each color
of vegetable or fruit contains different types of beneficial nutrients.
In addition to eating adequate servings each day, make sure to choose a
variety of different colors of items
5. Make your grain choices whole grain. Whole grain
foods have been associated with a variety of beneficial health effects
to help promote a general healthy body. Try making more of your grain
choices whole.
- Refined grains, or those that are more processed and not whole do
not have as many nutritional benefits compared to whole grains. They're
typically lower in fiber, protein and other beneficial nutrients.
- Whole grains to try include: 100% whole wheat pasta and bread, brown rice, whole grain oats, farro, millet, quinoa and barley.
- Although all your grain choices may not be whole grains, health
experts recommend trying to make at least 1/2 of them 100% whole grain.
Some of the health benefits associated with whole grains include:
increased fiber and other beneficial nutrients, reduced risk of heart
disease diabetes and some cancers.
- If you are trying to lose weight, try limiting your carbohydrate intake.
6. Limit junk foods and processed foods. Although there
is a wide range of processed foods (including both nutritious and
unhealthy options), many are higher in calories, fat, sugar and
preservatives.
- Most health experts recommend limiting processed foods or junk foods
or eating them in moderation. Although they may not be the most
nutritious choice, the occasional treat is appropriate.
- Choose wisely when you're eating more indulgent items. Foods like
chips, crackers, sweetened beverages, frozen meals, fast food, pastries
or sweets shouldn't be a daily occurrence.
- There are plenty of foods that are still considered very healthy and
nutritious yet are still considered "processed." These are OK to eat on
a regular basis. Some items include: canned vegetables (look for cans
that say "low-sodium"), frozen vegetables and fruit, pre washed lettuce
and salad greens, and dairy products
7. Drink adequate amounts of water.
Water is a vital nutrient in your diet and plays many important roles
in your body. If you do not consume enough hydrating fluids each day,
you run the risk of being dehydrated.
- Most adults need at least eight 8-oz glasses of hydrating fluids
daily. However some experts recommend consuming up to 10–13 glasses
daily.
- If you are physically active or perspire a lot during the day or
during physical activity, you'll need to replace the fluid lost in
addition to your regular daily intake.
- Consume caffeine-free and sugar-free beverages, as these are the
healthiest and most hydrating. Items like water, flavored water, decaf
coffee and decaf tea are appropriate.
- Dehydration has many negative side effects ranging from very minimal
issues to more serious health effects. Some include: fatigue, mental
fogginess, headaches, mood swings, kidney stones and urinary tract
infections
8. Take a vitamin and mineral supplements. Some health
and nutrition experts may recommend taking a daily multivitamin. These
"all-in-one" supplements can serve as a back up to the days you do not
eat a healthy diet or are unable to meet all of your nutrient needs
through foods.
- Supplements may also be beneficial for those with food allergies or
intolerances, are very picky eaters or have dietary restrictions (like
vegetarians or vegans).
- Supplements are not designed to replace food or to make up the
majority of nutrient needs. Those who eat a healthy diet generally do
not need to take supplements. In addition, if you have a healthy diet
and lifestyle, vitamin supplements will not improve your health, cure or
improve disease. They are only there as a backup.
- Always talk to your doctor about what supplements may be appropriate
for you — supplements can interact with medications and are not always
safe for everyone. Also inform all physicians of what supplements you're
taking, how much and how often.
