7 Habits for a Healthy life
Unhealthy lifestyle is often the root of many chronic diseases and cancer. To prevent diseases and live a long, healthy life, here are some healthy habits and practices we can incorporated into our daily lifestyle.
1. Know your preferences
First, get to know yourself, your lifestyle choice and what works for you is important. While some may prefer a huge breakfast, some on the go would prefer a sandwich. Physical activities wise some may prefer outdoor activities, while some are gym buddies. Everyone have different lifestyle and choices. Identify what works for you the best, so that you are more likely to stick to it.
2. Keep healthy foods at home
The simplest step to eat healthily is to keep healthy food at home. Choose fresh fruits, vegetables and whole foods, such as whole grains, fish, chicken and legumes. While for snacks, nuts, baby carrots, strawberries and blueberries are great, healthy choice.
3. Eat plenty of vegetables daily
Vegetables is rich in fibre, vitamins and minerals, and is an important source of phytonutrients and antioxidants, which supports health and helps to lower the risk of chronic diseases. However, about 95% of Malaysian adults do not consume enough vegetables (and fruits) as recommended. Hence, one is recommended to consume more than three servings of vegetables daily, as recommended by Malaysian Dietary Guideline, and choose a wide variety of vegetables to obtain a wide array of nutrients.
4. Get active
Find physical activities you enjoy, whether it is yoga, pilates, dancing, to outdoor activities like jogging, swimming or hiking. Make time for exercise and engage in physical activity at least thrice a week, 30 minutes every session for great heath. This weekend, get moving with your family!
5. Cook meals at home
You are more likely to make healthier food choices and keep portions in check cooking your own meals at home, in contrary to eating outside meals, which are generally high in calorie, high fat and salt, and serve in large portion. When cooking meals at home, choose fresh ingredients, use healthier cooking methods and reduce the use of oil, salt and sugar.
6. Portion sizes matters
Eating an uncontrolled portion can cause overeating, thus overconsumption of calories, which can lead to obesity and raising the risk of diseases. The Malaysian Healthy Plate, introduced by the Ministry of Health Malaysia recommends filling a quarter of your plate with grains or starchy foods: rice, pasta and bread, another ¼ with protein foods: meat, dairy and legumes and the other ½ of the plate with fruits and vegetables.
7. Stay positive
Practice gratitude and enjoy your life, whether it is enjoying good food or a great workout session. Enjoy every moment and every step of the way and focus on how this healthy lifestyle positively impacts you.
