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Healthy Living

To maintain a healthy lifestyle, you need to keep eating healthy. Add fruits and vegetables in your diet, eat less carbohydrates, high sodium and unhealthy fat. Avoid junk food and sweets, skipping a meal, this will only make your body crave more food when you resume eating. Start with:

Balance your meals. Have protein, healthy carbohydrate, fat and vegetables and/fruit at each meal.

Healthy Carbohydrates include brown rice, whole wheat bread, pasta and crackers, starchy vegetables like sweet potatoes, parsnips and potatoes, quinoa, millet, amaranth.

Eat three meals plus snacks. Eating three meals plus snacks ensures that you will eat on a schedule and get enough calories and nutrients. The metabolism functions best on a similar schedule daily. Eating every 4-5 hours guarantees plenty of energy and efficient metabolism.

Snacks are important if you get hungry in between meals. They consist of a protein and/or fat + a carbohydrate (refer to snacking handout). Snacks keep your energy going until meal time and reduce your chances of overeating at meals.

Proportion your plate to visually have about ½ vegetables and/or fruit, ¼ protein, ¼ healthy carbohydrate, and some fat at each meal.

Body Maintenance: Be nice to your body and pay attention to what it needs

Eat enough every day — not eating enough tells your body to conserve calories and energy, and so the next time you eat more of the energy will be retained rather than being properly used.

Hydrate – Dehydration makes you feel tired. Caffeine and alcohol are very dehydrating. Balance caffeine or alcohol consumption with non-caffeinated, non-alcoholic fluids.

Sleep – Sleep deprivation increases appetite (and often body weight) and decreases brain function. So proper sleep helps your energy, weight maintenance and your ability to think and concentrate.

Exercise – Try to exercise at least 30 minutes a day, three times a week – it can even be split up into 10-minute walks. The effects of brief physical exertion last much longer than those of caffeine, and exercise decreases stress rather than increasing it!

Finding a physical activity that you really like to do will make exercise more fun and something to look forward to as well as help to keep you healthy throughout life. So try something new or something that has always appealed to you.