Most dieticians advise that a healthy and balanced meal contains a quarter of whole grain carbohydrates, a quarter of lean protein, and the other half is vegetables (green leafy and colourful) and fruit (whole fruit with edible skin and citrus fruits, such as oranges and naartjies). Whole grains and some veggies have fibre, which helps with regular bowel habits and fills your tummy too. You also need to drink lots of water, avoid sweetened drinks, and reduce sugar and alcohol intake.
DRINK ENOUGH WATER
You lose water continuously throughout the day when you urinate, sweat and even breathe. To prevent dehydration and keep our body functioning optimally, we need to drink plenty of water every day, but what do we mean when we say plenty? The recommended average for a person to drink is 2–2.5 litres per day with an adequate daily food intake. You can test if you drink enough by checking if you have pale, clear urine. Drinking water only when you are thirsty is usually not enough.
Regular exercise improves your health and prevents many diseases, such as heart disease, stroke, type 2 diabetes, certain cancers, depression, and Alzheimer’s disease.
THE WORLD HEALTH ORGANIZATION RECOMMENDS:
- 5-17 years: at least an average of 60 minutes per day of moderate-to-vigorous physical activity.
- 18 years and older: at least 150 minutes of moderate-intensity or at least 75 minutes of vigorous physical activity per week. Also, make sure you do stretching exercises at least twice a week.
NOT ALL AT ONCE. SPREAD IT OVER DIFFERENT DAYS!
Too much of anything can be bad for you. Exercising too much can lead to injuries and, in some cases, exercise addiction. Always listen to your body and take breaks to recover.