10 Tips to Healthy Eating and Physical Activity For You

• Start your day with breakfast.
• Get moving with physical activities
• Snack Smart.
• Work up a sweat.
• Balance your food choices—don't eat too much of one thing.
• Get fit with friends or family.
• Eat more grains, fruits and vegetables.
• Join in physical activities at school.
• Foods aren't good or bad.
• Make healthy eating and physical activities fun!

Big picture strategies for healthy eating

• Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.
• Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.
• Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
• Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce
• Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.
• Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!
• Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.
• One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time

'Work Smart, Not Hard'

Apabila anda melakukan latihan berhalangan, anda tidak perlu melakukannya dengan sepenuhtenaga. Sebagai contoh, lebih sedikit momentum yang anda gunakan apabila cuba mengangkatbeban, lebih banyak otot yang anda perlukan dalam mengekalkan pergerakan tersebut. Dalam kata lain, gerakan secara perlahan dan stabil akan memberikan hasil yang lebih hebat. Selain itu, tidak kiralah apa sahaja bahagian tubuh yang sedang terlibat dalam latihan, pastikan ia sentiasa berada dalam keadaan selesa. Kekalkan kemampuan tubuh dengan menahan otot perut anda. Jangan lepaskan pada otot semata-mata kerana ia boleh menyebabkan kecederaan.

Lagi Tips Kesihatan Berguna

Ketagih Gula

Makanan yang manis amat baik bagi meredakan ketegangan. Selepas memakan makanan manis, otak akan melepaskan zat kimia yang dipanggil opioids. Zat ini akan menimbulkan rasa tenang secara berpanjangan dalam diri seseorang. Namun pengambilan makanan bergula tidaklah digalakkan kerana otak akan mengalami ketagihan. Lebih dasyat lagi, ketagihan gula adalah lebih teruk berbanding ketagihan terhadap alkohol. Banyak risiko yang akan dialami sekiranya seseorang itu tidak mengawal pengambilan gula di dalam menunya.