In the Guide “Eat healthy and move: 12 healthy decisions”
the 7 tips that are included in the pyramid recommended in the Strategy for nutrition, physical activity and obesity prevention, known as the NAOS Strategy, are given. It is a program that is developed by the Ministry of Health and Consumer Affairs, through the Spanish Agency for Food Safety and Nutrition, and whose objective is the promotion of healthy eating, regular exercise and the prevention of obesity. , especially in children and young people. 12 tips to lead a healthy life Index of contents 12 tips to lead a healthy life
1. EAT HEALTHY, IT'S EASY
2. WAKE UP, EAT BREAKFAST
3. LIVE ACTIVE, MOVE
4. PLAY SPORTS, HAVE FUN
5. QUENCH YOUR THIRST WITH WATER
6. EAT “SPOONED”: CARBON HYDRATES ARE THE BASE
7. EAT FRUITS AND VEGETABLES “FIVE A DAY”
1. EAT HEALTHY, IT'S EASY
It is recommended to eat: Daily, several times: pasta, rice, vegetables, potatoes, fruit, vegetables, milk and derivatives, olive oil. Several times a week: fish, meat, legumes and nuts. Occasionally: sweets, ice cream and soft drinks. Sufficient water. A healthy diet will take into account the quantity, variety, frequency and organization of meals. The food will be distributed in four or five meals throughout the day, chewing the food well.
2. WAKE UP, EAT BREAKFAST
After the overnight fast, this first meal is necessary to start the day with favorable conditions for adequate physical and intellectual performance. Breakfast contributes considerably to the daily supply of vitamins and minerals. You should provide 20-25% of your daily caloric needs. It will include dairy products, bread, crackers or the like, cereals, fresh fruit or vegetables. The presence of fiber and a limited fat content will be especially monitored.
3. LIVE ACTIVE, MOVE
A sedentary lifestyle is known to be detrimental to health.
Inactivity is associated with risks of certain diseases such as high blood pressure, increased blood cholesterol, diabetes, etc. It is recommended to move between 30 and 60 minutes a day, every day, at a moderate intensity. This can be achieved by leading a more active lifestyle: walking to work, taking walks throughout the day, or taking the stairs instead of the elevator.
4. PLAY SPORTS, HAVE FUN
Sport promotes health care and at the same time is an opportunity to have fun while taking care of physical, mental and social health. Exercises such as running, walking, swimming, cycling) at a moderate intensity are highly recommended. These improve the efficiency of the heart and lungs, help control body weight, blood pressure, blood glucose and cholesterol, intestinal rhythm, combat stress, release tension, increase self-esteem, etc.
5. QUENCH YOUR THIRST WITH WATER
Drinking water daily is very important for maintaining an adequate state of hydration. Many foods contain plenty of water, such as fruits, vegetables, soups, dairy products,... It is necessary to drink 5 to 8 glasses a day. Special care will be taken in older people to avoid dehydration. Avoid excessive consumption of sugary soft drinks and juices with added sugar. There are studies that show a relationship between the consumption of soft drinks in excess and childhood obesity.
6. EAT “SPOONED”: CARBON HYDRATES ARE
THE BASE Culinary preparations of potatoes, legumes, greens, vegetables, and other foods rich in carbohydrates, which are the basis of food, can be eaten "with a spoon" and are very nutritious. This type of stew also contains very good quality proteins, by combining cereals, vegetables and legumes, fiber, helping to prevent obesity and providing variable amounts of minerals and vitamins
7. EAT FRUITS AND VEGETABLES “FIVE A DAY
At least five servings of fruits and vegetables are necessary per day, two can be vegetables and three fruits. A serving of fruit can be anything from a banana, an apple, a pear, an orange, or a glass of fresh fruit juice.
The two servings of vegetables can come from about 150 grams per serving raw in the form of a salad, and another serving of sautéed or cooked vegetables, as a main dish or garnish for meat, fish or eggs.
Fruits and vegetables are rich in antioxidants, vitamins A and C, folate and minerals (magnesium, potassium, iron, calcium, selenium, zinc). They are also rich in fiber, facilitate hydration and have a low caloric content.
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