The 8 Principles of Your Daily Diet Checklist

The 8 Principles of Your Daily Diet Checklist:

1) Eat a varied diet consisting of fresh fruits, vegetables, whole grains, lean meats and fish.

Avoid processed foods. (e.g., fast food). If you are pregnant or nursing, eat at least one-half of your calories from protein sources such as meat, poultry and eggs; two-thirds from carbohydrates; and three-fourths from fat.

Limit saturated fats to less than 10 percent of total calories.

2) Drink plenty of water.

3) Exercise regularly, but not excessively.

Exercising too much may cause weight gain and increase your risk of heart disease and certain types of cancer. Aim for 30 minutes of moderate exercise five days per week, preferably with weights if possible. Do not engage in vigorous physical activity without sufficient reason — such as a medical condition or injury that requires rest or limited movement.

4) Get enough sleep.

The 8 Principles of Your Daily Diet Checklist - GymFitWorkout

Sleep loss increases your risk of developing high blood pressure, diabetes, depression and other conditions. A lack of sleep is also linked to obesity and poor mental health. Try to get 7 hours of sleep each night. For most adults, that’s just over nine hours.

5) Don’t smoke cigarettes or use tobacco products.

These substances are harmful to your body and can lead to cancer, heart disease and other diseases later in life.

6) Don’t drink alcohol in excess and avoid illegal drugs.

7) Manage your stress.

Too much stress causes you to produce too much cortisol, a hormone that can cause weight gain and increases the risk of disease. Try yoga, meditation or deep breathing to help you relax.

8) Get an annual physical, including a colonoscopy every five to 10 years for adults starting at age 50.

Sources & references used in this article:

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Assessing dietary intake in children and adolescents: considerations and recommendations for obesity research by A Magarey, J Watson, RK Golley… – … Journal of Pediatric …, 2011 – Taylor & Francis

The efficacy of intensive dietary therapy alone or combined with lovastatin in outpatients with hypercholesterolemia by DB Hunninghake, EA Stein, CA Dujovne… – … England Journal of …, 1993 – Mass Medical Soc

The diabetes family behavior checklist: A psychometric evaluation by AB Lewin, GR Geffken, AD Heidgerken… – Journal of clinical …, 2005 – Springer

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