21 nutrition basics for your good health
1. **Balanced Diet**: Consume a balanced diet that includes a variety of fruits, vegetables, lean proteins, whole grains, and dairy or dairy alternatives.
2. **Hydration**: Drink an adequate amount of water daily to maintain proper bodily functions and support overall health.
3. **Portion Control**: Practice portion control to avoid overeating and maintain a healthy weight.
4. **Limit Added Sugars**: Reduce intake of foods and beverages high in added sugars to promote cardiovascular health and prevent weight gain.
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5. **Healthy Fats**: Include sources of healthy fats, such as avocados, nuts, and olive oil, while minimizing saturated and trans fats.
6. **Protein Intake**: Consume a sufficient amount of protein, incorporating lean options like poultry, fish, beans, and tofu.
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7. **Fiber-Rich Foods**: Increase fiber intake through whole grains, fruits, vegetables, and legumes for digestive health.
8. **Vitamins and Minerals**: Ensure a variety of foods to obtain essential vitamins and minerals necessary for overall well-being.
9. **Limit Processed Foods**: Minimize processed and packaged foods, which often contain excessive salt, sugar, and unhealthy fats.
10. **Moderate Salt Intake**: Control salt intake to prevent high blood pressure and related health issues.
11. **Regular Exercise**: Engage in regular physical activity, combining both aerobic exercises and strength training for a well-rounded fitness routine.
12. **Adequate Sleep**: Aim for 7-9 hours of quality sleep per night to support mental and physical health.
13. **Stress Management**: Practice stress-reducing techniques like meditation, deep breathing, or yoga to promote mental well-being.
14. **Regular Health Check-ups**: Schedule regular check-ups with healthcare professionals for preventive care and early detection of health issues.
15. **Limit Alcohol Consumption**: Consume alcohol in moderation or avoid it altogether to reduce the risk of liver disease and other health problems.
16. **No Smoking**: Quit smoking and avoid exposure to secondhand smoke for better respiratory and cardiovascular health.
17. **Sun Protection**: Use sunscreen and protective measures to prevent skin damage from excessive sun exposure.
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18. **Stay Socially Connected**: Maintain social connections to support mental health and overall happiness.
19. **Mindful Eating**: Practice mindful eating, paying attention to hunger and fullness cues to avoid emotional eating.
20. **Healthy Cooking Methods**: Opt for healthy cooking methods such as grilling, baking, steaming, or sautéing instead of frying.
21. **Educate Yourself**: Stay informed about health topics, seeking reliable sources for information to make informed lifestyle choices.
Remember, individual health needs may vary, and it’s advisable to consult with healthcare professionals or nutritionists for personalized advice based on your specific health conditions and goals.
🧩CREATED BY DR JOSEPH DEJI-FOLUTILE
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