Eat healthy and live long healthy life handout

March 20, 2019
how to live fit and healthy

The following tips help to improve the quality of life and build a healthier immune system

  • Eat vegetables and fruits of different colors
  • Make sure at least half your grains are whole grains
  • Eat small portions of solid fats, oil and food high in sugars
  • Limit use of saturated fat or trans fat, which comes from animals or margarines or cookies
  • If you are a diabetic or have a heart disease, your dietician may give you a special diet plan
  • “Empty calories” are food and drinks with high calorie content but low in nutrients like chips, aerated drinks or alcohol
  • Drink plenty of water, milk or soup
  • Adequate fibre is a must. Eat fruits, vegetables, beans, nuts, seeds and whole grains. It can reduce constipation, lower cholesterol and blood sugar
  • One teaspoon of salt a day is sufficient
  • Poultry without skin or fish has less fat. Trim fat before cooking. Don't fry but instead steam, boil or microwave food
  • Get at least 30 minutes of physical activity each day

Calories Needed for Women

  • Who is not physically active needs about 1600 calories
  • Who is somewhat active needs about 1800 calories
  • Who has an active lifestyle needs about 2000-2200 calories

Calories Needed For Men

  • Who is not physically active needs about 2000 calories
  • Who is somewhat active needs about 2200 - 2400 calories
  • Who has an active lifestyle needs about 2400-2800 calories