Living a Healthy Lifestyle: Nutrition and Food
1. Your diet should be balanced. Consume protein, healthy carbohydrates, fats, vegetables, and/or fruit with every meal.
2. Brown rice, whole wheat bread, whole-wheat pasta and crackers, quinoa, millet, amaranth, teff, and starchy vegetables like sweet potatoes, parsnips, and potatoes are good sources of carbohydrates.
3. Eat regularly. You eat on a schedule and get enough calories and nutrients by eating three meals a day plus snacking when you’re hungry. Your metabolism works best when you follow a consistent daily routine. Eating every 4-6 hours ensures a constant supply of energy and a healthy metabolism.
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4. When you’re hungry between meals, it’s important to snack. They consist of proteins and/or fats and carbohydrates. Snacks keep you fit until your next meal and help you avoid overeating.
5. At each meal, visually divide your plate into 50% vegetables or fruits, 25% protein, 25% healthy carbs, and some fat.
6. Hara Hachi Bu means “eat until you are 80% full”. This means that you should strive to keep food full, but not full. It takes a little getting used to, but it gets easier with every meal.
Body Care: Take care of your body and pay attention to what it requires.
Eat enough every day – When you don’t eat enough, your body conserves energy and overstimulates hunger, leading to fatigue and irritability.
Hydration – Dehydration makes you tired. Caffeine and alcohol dehydrate the body. Caffeine and alcohol consumption should be balanced with decaffeinated soft drinks.
Sleep deprivation increases appetite (and in many cases, body weight), while reducing brain function. A good night’s sleep increases your vitality, your weight, and your ability to think and concentrate. Try to sleep at least 8 hours a day. Take a nap during the day if you can’t get enough sleep.
Physical activity. Get your body moving for at least 30 minutes a day, which can be broken up into 10-minute walks. Find a physical activity that you enjoy and want to do. If you like it, you are more likely to exercise regularly. Physical activity reduces stress, improves the microbiota, increases muscle mass, and improves mood.
