Eating a healthy, balanced diet is essential for living a long and healthy life. Research shows that certain foods can help reduce the risk of chronic diseases, such as heart disease and cancer, as well as improve physical and mental health. Here are some tips for eating healthier and living longer:
Consume Fruits & Vegetables
Fruits and vegetables contain important vitamins, minerals, fiber, antioxidants, phytochemicals and other beneficial compounds that play an important role in promoting health. Aim to consume at least five servings of fruits or vegetables a day.
Incorporate Whole Grains
Whole grains are packed with vitamins, minerals and fiber which can lower cholesterol levels while providing essential nutrients like vitamin E. Aim to consume at least three servings of whole grains per day.
Limit Processed Foods & Added Sugars
Processed foods are typically high in saturated fat, sodium and added sugars which increase the risk of chronic diseases like diabetes or heart disease. Try limiting processed foods to no more than 10% of your total caloric intake per day while also limiting added sugars to less than 10% of your daily calorie intake as well.
Get Plenty Of Exercise
Regular physical activity is essential for maintaining good health over the long-term so aim for at least 30 minutes of moderate exercise per day such as walking or jogging. Additionally try incorporating strength training exercises into your routine two or three times a week in order to build muscle mass which will help burn more calories even when you’re not exercising!
Drink Water & Stay Hydrated
Drinking water helps keep our bodies hydrated while also helping eliminate toxins from our systems so make sure you’re drinking enough water throughout the day (at least 8 glasses). Also avoid sugary drinks like soda or juice as they can add empty calories without providing any nutritional value!
By following these simple tips you’ll be able to enjoy a healthier lifestyle while also increasing your chances at living longer!
James Polakof, Ph.D. 