① STAY HYDRATED
Drinking plain water is a good starting point to keep hydrated throughout the day but water in the diet can come in many nutrient-rich forms. Boost your daily nutrition by adding a variety of nutrient-rich foods that have a high water content. Check out the video 'Importance of variety for hydration' by The European Hydration Institute for more details.
② EXERCISE DAILY
The average adult needs at least 2 hours and 30 minutes of activity each week. While choosing not to exercise is an easy option, always choose to engage in some form of physical activity. Physical activity not only benefits your skeletal frame but works to decrease your stress hormones and contributes to your peace of mind.
➔ Related Article: Here's Proof That Exercise Changes Everything
③ EAT FRUITS & VEGETABLES DAILY
Eating 7 or more portions of fruit and vegetables a day reduces your risk of death at any point in time by 42%.
Here is an example of what 9 servings of vegetables and 2 servings of fruit looks like in one day:
Breakfast: Cooked Eggs, Crackers and Salad
Lunch: Steamed Vegetables with Fried Fish
Dinner: Sautéed Mixed vegetables, Cucumber cgunks, Cinnamon Plantain and Rice
A.M. Snack: Steamed Vegetables, Chicken Finger and Sweetbread
P.M. Snack:Yoghurt, Granola, Strawberries and Raisins
➔ Related Article: New evidence linking fruit and vegetable consumption with lower mortality
④ GET ADEQUATE SLEEP DAILY
Sleep is anything but a waste of time. Too little sleep (< 6 hours) and too much sleep (> 10 hours) increases risk of developing chronic diseases. Too little sleep has shown to hinder ones ability to regulate their appetite efficiently, resulting in persons being at risk of being overweight.
➔ Related Article: Sleeping too little, or too much, linked to heart disease, diabetes, obesity
➔ Related Article: Lack of sleep is linked to obesity
Drinking plain water is a good starting point to keep hydrated throughout the day but water in the diet can come in many nutrient-rich forms. Boost your daily nutrition by adding a variety of nutrient-rich foods that have a high water content. Check out the video 'Importance of variety for hydration' by The European Hydration Institute for more details.
② EXERCISE DAILY
The average adult needs at least 2 hours and 30 minutes of activity each week. While choosing not to exercise is an easy option, always choose to engage in some form of physical activity. Physical activity not only benefits your skeletal frame but works to decrease your stress hormones and contributes to your peace of mind.
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| Weekly workout schedule |
③ EAT FRUITS & VEGETABLES DAILY
Eating 7 or more portions of fruit and vegetables a day reduces your risk of death at any point in time by 42%.
Here is an example of what 9 servings of vegetables and 2 servings of fruit looks like in one day:
Breakfast: Cooked Eggs, Crackers and Salad
Lunch: Steamed Vegetables with Fried Fish
Dinner: Sautéed Mixed vegetables, Cucumber cgunks, Cinnamon Plantain and Rice
A.M. Snack: Steamed Vegetables, Chicken Finger and Sweetbread
P.M. Snack:Yoghurt, Granola, Strawberries and Raisins
 |
| My 1,800 kcal food intake diary. |
④ GET ADEQUATE SLEEP DAILY
Sleep is anything but a waste of time. Too little sleep (< 6 hours) and too much sleep (> 10 hours) increases risk of developing chronic diseases. Too little sleep has shown to hinder ones ability to regulate their appetite efficiently, resulting in persons being at risk of being overweight.
➔ Related Article: Sleeping too little, or too much, linked to heart disease, diabetes, obesity
➔ Related Article: Lack of sleep is linked to obesity
Thank you for reading!
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