Healthy Lifestyle
A healthy lifestyle includes a variety of healthy choices, including adopting a balanced diet. It also involves a healthy eating plan that helps manage weight by consuming a diverse range of foods.
Calories
Calories are a unit of energy measurement, commonly used to measure the energy content derived from foods and drinks. Consuming more calories than the body uses leads to weight gain.
Calories Needed by the Body
It is essential to consume healthy foods that provide the body with the appropriate number of calories. Calorie requirements depend on body weight, height, age, gender, and physical activity. For example:
- Women generally need about 2,000 calories per day and 1,500 calories to lose 1 pound (450 grams) per week.
- Men require around 2,500 calories per day and 2,000 calories to lose the same amount weekly.
Food Choices
Fruits and Vegetables
Numerous studies highlight the significant health benefits of consuming fruits and vegetables, such as:
- Reduced risk of premature death.
- Lowered risk of cardiovascular diseases, including coronary heart disease and stroke.
- Potentially reduced risk of cancer.
It is recommended to consume at least five servings of fruits and vegetables daily.
Fiber
A diet rich in fiber can lower the risk of coronary heart disease, colon cancer, and mortality. Fiber consumption also helps manage type 2 diabetes by controlling blood sugar levels. Soluble fibers, such as those in vegetables, fruits, and legumes, are especially beneficial. The recommended daily intake is:
- 25 grams for women
- 38 grams for men
Whole Grains and Sugars
Regular consumption of whole grains aids in weight management and reduces the risk of diabetes. It is advisable to choose whole-grain products, such as 100% whole wheat bread, oats, and brown rice, over refined grains like white bread and white rice.
Fats
Consuming foods rich in healthy fats and low in unhealthy fats can reduce the risk of coronary heart disease.
- Unhealthy fats (trans fats) are often labeled as "partially hydrogenated oils" and are solid at room temperature. These are commonly found in margarine, baked goods, and oils used for prolonged high-heat cooking.
- When reducing certain fats, it is important not to replace them with refined carbohydrates, such as white bread or sugary desserts.
Red Meat
Regular consumption of red meat, particularly processed meats like pepperoni, is harmful to health and increases the risk of diseases such as cancer, cardiovascular diseases, and diabetes.