healthy food and Health care tips

Health science is the discipline of applied science that deals with human and animal health.

Eat a variety of foods
Keep your diet high in carbohydrates
Replace saturated with unsaturated fats
Enjoy lots of fruits and vegetables
Reduce the amount of salt and sugar
 Eat regularly, control portion size
Get plenty of fluids
Maintain a healthy body weight
Get started now! And keep changing slowly.
 you health care Go for it, get used to it


1. Eat a variety of foods

For good health,  and health equity we need more than 40 different nutrients, and no food can provide them all. It's not about a single meal, it's about balanced food choices over time that will make a difference!

A low-fat dinner can be prepared after a high-fat lunch.
After a large portion of meat at dinner, maybe the next day's choice should be fish?


2. Keep your diet high in carbohydrates

About half of the calories in our diet should come from carbohydrate-rich foods such as cereals, rice, pasta, potatoes, and bread. It's a good idea for health equity to include at least one of these in every meal. Wholegrain foods, such as whole green bread, pasta, and cereals, will increase our fiber intake.

3. Replace saturated with unsaturated fats

Fats are important for health quotes and proper body function. However, much of it can have a negative effect on our weight and heart health. Different types of fats have different health effects, and some of these tips can help us keep the balance right:
We should limit saturated fat consumption. Eating fish 2-3 times a week, in which at least one oily fish is served, will help in our proper intake of disproportionate fats.
When cooking, we should boil, steam or cook, instead of frying, remove the fatty part of the meat, use vegetable oil


4. Enjoy plenty of fruits and vegetables

Fruits and vegetables are the most important foods to give us plenty of vitamins, minerals, and fiber. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast (it will be a healthy breakfast ), maybe an apple and a slice of watermelon as a snack, and a good portion of different vegetables at each meal, and think about health education more

When shopping, we can choose products with low sodium content.

When cooking, salt can be replaced with spices, adding a variety of flavors and tastes.
When eaten, it helps not to put salt on the table, or at least does not add salt before tasting.
Sugar provides is a healthy food sweetness and attractive flavor, but is rich in energy in superficial foods and beverages, and is sometimes best enjoyed in moderation as a remedy. We could use fruit instead, even sweeten our food and drink.

6. Eat regularly, control portion size

Eating a variety of foods, eating regularly and in moderation is a health insurance
Skipping meals food, especially healthy breakfast, can lead to uncontrollable hunger, often resulting in helpless eating. Having breakfast between meals can help control appetite, but snacking should not replace proper food. For snacks, we can choose some bread with yogurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), roasted nuts or cheese.

Paying attention to portion sizes will help us not consume more calories, and will allow us to eliminate anything we enjoy.

Cooking the right amount makes it easier not to overdo it.
Some suitable sizes are 100 g of meat; a medium piece of fruit; half a cup of raw pasta.
Using smaller plates helps with smaller servings.
Packaged foods, which have caloric values, can help control the portion.
If eating out, we can share a portion with a friend.

7. Get plenty of fluids

Adults need to drink at least 1.5 litres of fluid a day! Or more if it's too hot or they're physically active. Of course, water is the best source, and we can use tap or mineral water, shiny or non-shiny, plain or flavoured. Fruit juices, tea, soft drinks, milk, and other beverages these are health connector can all be fine from time to time.


8. Bodyweight

The correct weight for each depends on factors such as our gender, height, age and genes. Obesity and being overweight increase the risk of a wide range of diseases, including diabetes, heart disease and cancer.

Excess body fat comes from eating more than we need. Extra calories can come from any caloric nutrient: protein, fat, carbohydrates or alcohol, but fat is the most important source of energy



9. Walk and walk, make it a habit!

Physical activity is important for people of all weights and health conditions. It helps us burn extra calories, it's good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus and overall healthy life. Improves health. We don't have to be top athletes to move forward. 150 minutes of moderate physical activity per week is recommended, and it can easily become part of our daily routine. We can all:
Use the stairs instead of the elevator,
Go for a walk during the lunch break (and pull in our offices in between)
Make time for a family weekend activity

10. Get started now! And keep changing slowly.

It's easy to keep up with the gradual changes in our health benefits that come with the big changes being made at the same time. For three days, we can write down food and drink throughout the day, and make a note of how much we've done. It will not be difficult to find out where we can be better:

Skipping breakfast? A small bowl of muesli, a piece of bread or fruit, can help introduce it slowly into our routine.
Too many fruits and vegetables? To get started, we can offer one extra piece a day.
Favourite foods in fat? Eliminating them suddenly can ignite a fire, and we can get back into the old habits. We can choose low-fat options instead, eat them less often and in smaller portions.
Too little activity? Using the stairs daily can be a first step.

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