1. Start the day with a healthy meal
    A nutritious and delicious breakfast helps maintain our biological clock, contributes to the prevention of chronic diseases and helps prevent sleep problems. In addition, breakfast plays a significant role in improving memory concentration and learning ability. A good, balanced breakfast is a wonderful start to a perfect day.
  2. Maintain eating order
    Maintaining orderly meals has a great effect on reducing stress. In addition, when eating properly do not get too hungry for the main meals, thus avoiding overeating and unwanted overeating. It is recommended to combine two small meals (snacks) throughout the day such as: fruit, salad or sandwich with spread, muesli, etc.
  3. Assemble a balanced plate
    A nutritious and healthy meal includes all the nutrients: protein, carbohydrate, fat, vegetables. The right meal composition contributes to a prolonged feeling of satiety and provides the body with the nutritional needs it needs.
    A nutritious and healthy meal includes all the nutrients | Photo: Elenadesign, shutterstock

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  4. Drink water
    Water is responsible for many processes in the body and helps prevent dehydration. Especially on hot days it is important to make sure you drink about 1.5 liters of water a day and even more. You should adopt drinking habits that will make it easier to control the amount of water you drink, for example: divide the day into three parts and drink three glasses in each part.
  5. Reduce sweets and sugary drinks
    They are rich in simple sugars. Prolonged consumption of sugars is associated with high blood sugar levels, which can lead to obesity, type 2 diabetes and metabolic diseases. Also, consuming sugars can impair oral health and the ability to concentrate.
  6. Count steps
    Exercise is an integral part of a healthy lifestyle and helps prevent problems. Its benefits are in improving mood, strengthening body systems and muscle mass, and at the same time it serves as a hobby and provides a social response. It is recommended to combine it as part of the routine of life: walking to work, using the stairs instead of the elevator, taking the dog for a long walk, walking to the supermarket and carrying the shopping back, with the recommendation being to walk 10,000 steps a day.
  7. Find a hobby
    Eating is a conscious choice, it is a voluntary and not an automatic action. Apart from hunger, there can be other reasons for eating, including boredom, anger, frustration and joy. It is therefore important that we find relaxing and enjoyable activities that will be a substitute for choosing food.
  8. Make sure you get enough sleep
    Quality sleep is important for the overall functioning of the body, for alertness, for the ability to concentrate, learn and for a better response time. In cases of insufficient sleep there is damage to these planes and other mechanisms that can lead to the development of metabolic diseases, depression and obesity.
    The recommendation is about 8 hours of sleep a night for an adult and more for children. Get to bed early, make sure the room is dark and that you enter it calm and relaxed.
    Couple sleeping in bed (Photo: LightField Studios, shutterstock)
    Spouses sleep in bed | צילום:
    LightField Studios, shutterstock

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  9. Invest in yourself
    Creativity in the kitchen and investment in organizing success contribute to the dining experience and diversity in meals. Taking care of ourselves is a proper example for all members of the household.
  10. Be attentive to your feelings of hunger and satiety
    Nowadays eating is not used as it used to be just for subsistence, we eat even when we are not hungry and continue to eat after we are full. Awareness of feelings of hunger and satiety contributes to an experience of control over food and contributes to a better physical feeling.

* Dana Gana Bendel is a clinical dietitian in the Central District of Maccabi Health Services

By Editor

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