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19 February 2024

10 Nutrition Tips for a Healthy Life

Healthy living brings a long and trouble-free life. Some routines should be established to maintain physical and mental health. So what should we do to be healthy?

What is Healthy Living?

A healthy life is when physical and mental health are in balance. Healthy living is based on healthy nutrition, sports and psychological resilience. The body and mind are known as a mechanism that feeds each other. Various methods can be applied to balance the body and psychology, which are directly affected by each other.

Healthy living allows you to lead an eco-friendly life. By strengthening your immunity and helping to protect you against diseases, healthy living can extend your life span.

In addition to eating a healthy diet, it is important to be active, avoid stress and build healthy relationships with people.

What is Healthy Nutrition?

What is balanced nutrition, known as the first step to a healthy life? To maintain physical and mental functions, humans need to eat. The food and drinks chosen in nutrition can affect functions in different ways.

Macronutrients - proteins, carbohydrates and fats - are essential for proper functioning. Consuming vitamins and minerals, known as micronutrients, is also essential for a healthy life.

A healthy diet directly affects the respiratory, circulatory, digestive, excretory, nervous, skeletal and muscular systems, as well as hormones and body secretions, and ensures the maintenance of motor and cognitive skills. A balanced and adequate consumption of micro and macronutrients should be emphasized for a healthy diet.

Recommendations for a Healthy Diet

Nutrition is very individualized. It is extremely important to consider your physical characteristics and needs when preparing a healthy diet list. It is advisable not to include foods you are allergic to, or that trigger your ailments. If you have a chronic disease, it is recommended that you comply with the list given by specialist physicians.

Give Importance to Breakfast

Breakfast is the most important step in a healthy eating program. Skipping breakfast can lead to physical and cognitive problems. Problems such as weakness and confusion may occur in the hungry body throughout the night. You can stay fit throughout the day by consuming all the nutrients you need during the day in a balanced way at breakfast.

Eating foods high in carbohydrates for breakfast can cause sleepiness and early hunger. For this reason, you can choose whole grain or wheat bread instead of white bread. It is also important to consume eggs, cheese and milk, which are high in protein and calcium.

Do Not Skip Meals

Skipping meals leads to an unbalanced diet. When you skip meals, you may be extremely hungry until the next meal. Excessive hunger prevents you from paying attention to the food you will eat at the next meal, causing you to eat more or less than you need.

An unbalanced diet causes you to eat too much or not enough food, damaging your physical health. Along with your physical health, you may also experience cognitive problems.

Enrich Your Meals

The best way to eat a balanced diet is to vary your meals. Eating foods with similar ingredients throughout the day prevents the body from getting some nutrients, while other nutrients are overdosed.

To avoid this situation that disrupts the body balance, you should pay attention to the presence of dairy products, meat, vegetables, fruits and cereals in your meals. You can consume these foods not in one meal, but by spreading them over different meals.

Avoid Consuming Fat

Fat consumption should be approached very sensitively. Fat is among the body's needs. However, processed fats, animal fats and solid fats cause great harm to the body. It is recommended to avoid saturated fats, which can lead to many diseases, especially cardiovascular diseases.

Consuming no more than 3 tablespoons of vegetable oil during the day is recommended. You can consume foods prepared by grilling, baking, boiling or steaming instead of heavy, fatty meals such as frying.

Give Importance to Vegetable and Fruit Consumption

 

Regarding healthy foods, vegetables and fruits are the first foods that come to mind. Vegetables and fruits, which contain a lot of water, vitamins and minerals, are among the foods that are beneficial for health thanks to their low calories. You can create a balance when consuming fruits and vegetables with different structures and properties.

By consuming different colored fruits and vegetables throughout the day, you can give your body the various micronutrients it needs. When eating fruits and vegetables, you should pay attention to the fact that the food should be consumed in season.

Avoid Fast Food

You may not always be able to prepare healthy meals on busy days. This situation pushes a large part of people to consume fast food. Although delicious, one of the most important steps for a healthy life is to stay away from fast food, which causes great harm to individuals when consumed continuously due to its trans fat and various chemicals.

You can limit your fast food intake and choose healthy foods to maintain a balanced and long life with a healthy diet.

Pay Attention to Consume Fiber Foods

Fiber foods are especially essential for the regular functioning of the digestive system. Regularly consuming fibrous foods can help protect you against many diseases, especially diabetes and cardiovascular diseases.

Whole grain bread, pasta, cereals, barley, rye, oats, broccoli, carrots, cauliflower, corn, chickpeas, peas, dried beans, apples, citrus fruits, nuts and thin-skinned potatoes are among the fibrous foods. You can protect your physical health by including fibrous foods in your meals.

Pay Attention to Water Consumption

Water, indispensable for human survival, causes many health problems when it is not consumed regularly. Water consumption, which plays a major role in fulfilling functions such as regular metabolism, balancing body temperature and removing toxic substances from the body, is very important for a healthy life.

The recommended amount of water is 2 liters per day on average. However, you should consume this amount at different times throughout the day. To remember to drink water, you can set an alarm and place flasks, glasses, bottles and jugs in areas where you spend time.

Workout

An active life is the key to good health. In addition to a healthy diet, exercise is also important for a healthy life. It is especially recommended for individuals working at a desk to exercise during the day. Exercises that prevent muscle melting allow you to have a fit body by accelerating fat burning and water excretion.

There are many different sports branches. Sports branches can be selected according to an individual's physical characteristics and interests. Yoga, pilates, fitness, swimming, kickboxing, cycling and other exercise methods are some of the most suitable for you.

Maintain Your Ideal Weight

Falling below or exceeding your ideal weight is very risky. You need to determine and maintain your healthy weight, considering your body mass index. Beyond perceptions of beauty, a healthy weight allows you to maintain your physical and mental health.

Stay in Shape During Your Holiday at Calista

 

Calista Luxury Resort allows you to keep fit with a balanced dining menu of healthy foods and sports areas where you can continue your exercises. Diet menus, prepared by special chefs, include all the meals you need for the day.

Calista Sports and Health Community allows you to participate in various individual or group activities, including fitness, tennis, soccer, basketball and water sports.

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