HOW TO GET YOUR HEALTHY LIFESTYLE?

All praise to Allah swt giving us to stay alive until today with His blessing (^_^)

In this entry I would like to share about several key messages to be as guidelines in getting healthy body (^_*) in your life. This key message is from Madam Lee Chin Li (dietitian in IMU) who one of the speaker during One day seminar on sport psychology. Best! ( Only 11 keys messages I just jotted down hehe)

Let’s read these key messages! 

1   Eat a variety of food within your recommended intake

Why variety? 

Variety allows you to get your recommended level of vitamins/ minerals and other important nutrients.

Key recommended
*Choose daily food intake 
* Eat accordingly serving size recommendation

2   Maintain body weight in a healthy range

                                       Body Mass Index (BMI) = weight (kg)/ Height (m)2 

Key recommended: 
*Maintain body weight in balancing calorie in your intake

3  Be physically active everyday

Why active? 

-          Better body weight

-          More energy

-          More endorphin. Less stress

-          Better bone density

-          Better muscle mass
Key recommended:
 *Be active as many as you can
 *At least 30 minutes exercise

4 Eat adequate amount of rice, other cereal products (preferably whole grain) and fibers.

Key recommended: 
* Consume at least 4 serving of cereal foods 
* ½ whole grain 
* Choose in high fiber, low in fat, sugar, salt, grains

5 Eat plenty of fruits and vegetables everyday

Why?

           -          Full of vitamins

-          Full of minerals

-          Full of dietary fiber

-          Source of water
Key recommended: 
* Eat a variety of fruits everyday 
*  Eat a variety of vegetables 
*  Eat at least 5 serving of fruits and vegetables everyday

6  Consume moderate amounts of fish, meat, poultry and nuts.

Why? 

Contain protein

Key recommended: 
* Consume fish more frequently if possible daily.

PLATE PORTION METHOD

7  Consume adequate amount of milk and milk products.

Why? 

·         1 glass low of fat milk

·         Sweetened condensed milk

8  Limit intake of foods in high fats and minimize fats and oils in food preparation.

Key recommended:

-          Reduce saturated fat, high unsaturated fats

-          Limit high cholesterol foods

-          Limit foods with trans fatty acids

9  Choose and prepare food with less salt and sauces

Why limit salt? 

High salt = high in blood pressure

1 10.Consume foods and beverages low in sugar

Key recommended:
·         Eat foods and beverages low in sugar

     11.Drink plenty of water daily

Actually there are a lot of key messages as guidelines in order to get a better health. But this only 11 key messages I share.

These keys are very important to us to take into concern. Don’t forget to follow ya!

Everyday healthy!  Let’s get fit! (^_^)