- Cut down the Fat Intake – Avoid foods such as , burgers and fried foods other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise, lean meats etc.
- Cut down your Sugar intake – Use sugar as flavoring rather than as a food. Avoid cakes, sweets, chocolates, biscuits, puddings, ice-creams, jam, fruits canned in syrup, soft drinks, sugar in tea and coffee, and milk shakes.
- Eat plenty of Fiber – from whole pulses, whole grains, foods made with wholegrain flour (such as wholegrain bread, whole wheat pita breads, oats), and fresh fruit and vegetables. Fresh fruit and vegetables, not only give benefit of dietary fiber but also provide essential fatty acids, minerals, and vitamins.Peel the fruit as little as possible (peel and pith are nutrient rich). Cook vegetables lightly by steaming or stir frying, and eat some raw everyday to benefit from their hormones and enzymes.
- Cut down excessive salt intake- Instead of adding salt to your food use herbs, spices, fresh ginger, lemon juice, tomato puree, vinegar, soy sauce, vegetable stock, chutney, and other flavorings.
- Keep a Positive Mental Outlook -There’s a definitive connection between living well and healthfully and having a cheerful outlook on life.
- Avoid Excessive Drinking -While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer.
- Quit Smoking
- Reduce Stress -Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible.
- Excercise – Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it’s a stress buster. Think ‘move’ in small increments of time.
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