Nutrition and Healthy Lifestyle

1. Nutrition and Healthy Lifestyle By: Simon Rother Food Habits Lifestyle Habits Health Risks

2. Eat to live; don’t live to eat Eating properly has numerous impacts on various aspects of life: • Developing and maintaining a favorable health. • Promoting optimal growth in infants, children and adolescents. • Preventing numerous diseases from developing • Accelerating the healing process of the body

3. Changing Food Habits Little changes in our diet can affect our health enormously. • When eating meat, any type of cooking is better than fried. Be sure to remove the skin. • Drink low-calorie beverages, such as water, unsweetened tea and diet soda. • No time for breakfast? Be sure to grab a fruit or some nuts on the way out.

4. Food intake • 5 portions of fruits AND vegetables are required. • Switch sodas for mineral water. • Late night snacks? Fruit salad, citrus fruits and light vegetables such as celery will do.

5. Changing Lifestyle Habits • Whenever the choice is there, take the stairs instead of the escalator. • Stuck in a cubicle in a busy office job and use the excuse of having no time to train? During lunchtime, go up and down the flight of stairs. • On weekends, as a means of transport, use your legs instead of your vehicle.

6. Little details; BIG improvements! • Make a shopping list before going to do the groceries and try to go when you’re not hungry. • Make a big bowl of salad for dinner and take the leftovers for lunch the next day. • Get up to change your television channels!

7. Maximize Your Exercise • When finding a parking spot, take the furthest one away rather than the closest one. • Join a night class concerning aerobics, a dance or even a recreational sport. • Instead of socializing in front of the television or going to the movies, go biking with friends or go dancing. Even sex burns calories!

8. Saving Your Own Life Maintaining a healthy lifestyle by eating properly and exercising regularly, even just a little bit, can prevent many types of diseases, such as cardiovascular diseases and cancer. Cancer risks are reduced by 30 % with a regulated diet.

9. Obesity isn’t just about Physical Attraction Obesity is the cause of high blood pressure, breathing disorders during sleep, coronary heart diseases, and many more. Body Mass Index (BMI) is an effective technique to determine your category of weight: a BMI between 19 and 25 is considered a normal amount of body fat. Over 30 is considered obese.

10. Cigarettes; the Subtle Killer Do you know how many poisonous ingredients you inhale in a cigarette smoke? Cigarettes is the main cause of lung, mouth, throat, larynx and bladder cancer and is responsible for 30 % of all cancer deaths. 90 % of lung diseases are contracted because of cigarettes. It has many effects on everyday lives: • Bad breath • Yellow fingers • Higher blood pressure • Lower respiratory power

11. Training Your Body Exercising regularly is essential in developing and maintaining a strong muscle composure as well as a powerful cardio respiratory system. • 20 – 60 minutes of exercise is required • Intensity plays a major role in the outcome of the activity • Discontinuous activity is beneficial • Flexibility and muscle strength/endurance is important

12. Make the Right Choices Many aspects of life revolve around the psychological aspect of the human being. However, we must not ignore the importance of the physical aspect; without the body, their exists no mind. Maintaining a healthy body increases your life expectancy dramatically. So take the proper decisions when it comes to eating and moving about; we only have one life to live.