10 healthy lifestyle tips for adults

1. Eat a variety of foods
   For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!

A high-fat lunch could be followed by a low-fat dinner.
After a large meat portion at dinner, perhaps fish should be the next day’s choice

2.Build strong bones

A good diet and regular physical activity can build strong bones throughout your life. Choose fat-free or low-fat milk, cheeses, and yogurt to get the vitamin D and calcium your growing bones need. Strengthen your bones three times a week doing activities such as running, gymnastics, and skating.

3.Choose vegetables rich in color

Brighten your plate with vegetables that are red, orange, or dark green. Try acorn squash, cherry tomatoes, or sweet potatoes. Spinach and beans also provide vitamins like folate and minerals like potassium that are essential for healthy growth.

4.Drink water

Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water bottle with you to always have water on hand.

5.Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat. Plant oils, nuts, and fish are the healthiest sources.

6.Don’t skip breakfast.
Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yoghurt, wholewheat toast, and a boiled egg.

7.Keep hot foods hot and cold foods cold. When transporting food between the supermarket and your home, make sure high-risk foods (such as meats, dairy products and seafood) are kept out of the ‘temperature danger zone’. Store them below 5 °C or above 60 °C

8.Eat Nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
They are loaded with magnesium, vitamin E, fiber and various other nutrients (9).
Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease (10, 11, 12).
Additionally, about 10-15% of the calories in nuts aren't even absorbed into the body, and some evidence suggests that they can boost metabolism (13).
In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates (14).

9.Take Advantage of Herbs & Spices

Healthy meals do not have to be bland and boring. A simple way to incorporate more flavor into your dishes is to add dried spices or fresh herbs. They virtually have no calories, so seasoning your food properly maximizes flavor without adding more pesky calories.

10.Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.