12 simple steps to a healthy lifestyle

March 14, 2023

Now that the world has returned to normalcy following the pandemic, everyone is back to their daily routines and encounters with stress. Some people may prioritize living a healthy lifestyle over others. A healthy lifestyle is built on a well-balanced diet. The World Health Organization (WHO) advises consuming plenty of fruits and vegetables, cutting back on fat, sugar, and salt, and getting plenty of exercise. Here are the 12 easy and doable steps to healthy eating to help you maintain a healthy lifestyle.

Eat a varied diet that is high in nutrients and made up of mostly plant-based, rather than animal-based, foods.
Consume bread, whole grains, pasta, rice, or potatoes several times per day.
Eat a variety of fresh vegetables and fruits, several times per day or at least 400g/day).
Maintain a BMI of 18.5-25 by engaging in moderate to vigorous levels of physical activity on a daily basis.
Limit your fat intake to no more than 30% of your daily energy, and switch out the majority of your saturated fats for unsaturated fats.
Beans, legumes, lentils, fish, poultry, or lean meat should be used in place of fatty meat and meat products.
Use low-fat, low-sodium dairy products like kefir, sour milk, yoghurt, and cheese.
Choose low-sugar foods, consume free sugars sparingly, and cut back on sugary foods and beverages.
Go for a low-salt diet. One teaspoon (5g) of salt should be the maximum amount consumed each day, which includes salt from processed, cured, and preserved foods as well as salt from bread. Where iodine deficiency is an issue, salt should be iodized.
Eliminate or cut back on alcohol use
Prepare food in a sanitary and safe manner. To help reduce the amount of additional fat, steam, bake, boil, or microwave the food.
For infants, encourage the introduction of safe and sufficient complementary foods starting at around six months as well as exclusive breastfeeding for up to six months. Encourage mothers to continue breastfeeding their babies for the first two years of life.

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