How to grow your Health First

                                How to grow your Health First 

    Drink eight 8-ounce glasses of water each day. 

    Eat a healthy breakfast and small, nutritious meals throughout the day. 

    Include lean protein, vegetables, fruit, low-fat dairy, and whole grains in your diet. 

    Exercise for at least 20 to 30 minutes five days a week . 

    Get enough sleep as is recommended for your age. 

1.Drink more water.

 Adult humans should drink 2-3 litres or roughly eight 8 oz glasses  of water per day whilst children should drink 1-2 litres  or roughly five 8 oz glasses.That is in addition to things like tea and coffee. Water keeps bodies at the correct temperature and removes toxins that are the inevitable result of metabolism and industrial life. You'll be healthier automatically.Water also clears your skin, helps your kidneys, helps to control your appetite, and keeps you energized. If being healthier, more wakeful, and having better skin isn't motivation, what is

    It also keeps you from drinking unhealthy beverages like soda and juice which are high in calories. The body barely registers the intake of these unhealthy drinks and yet you still feel thirsty hundreds of calories later. If you need the taste, splash some lemon lime or 100% juice into your water. However, be sure that you eat plenty of calcium-rich foods, such as broccoli, to support healthy bones as you grow older.

2.Eat breakfast.

A light, healthy breakfast is sufficient enough to reap the benefits of eating early. If it's comprised of lean protein and whole grains, then it will keep you from gorging at lunch. Research shows that breakfast-skippers actually eat more. So to curb your appetite, don't skip the first meal of the day.
Instead of two chocolate doughnuts and a coffee that's more cream than anything else opt for eggs
fruit and for a beverage skimmed milk fresh orange juice or tea.The healthier your breakfast is the more                                                                                 energized you'll feel throughout the day and the                                                                                        more you won't need to eat later in the day.

3.Eat well throughout the day 

If half of your plate is vegetables and fruit, you're on the right track. Add in lean protein, low-fat dairy, and whole grains. Once a steady eating pattern has been established, your body will feel more comfortable. There may be a period of time when your body is wondering where the sugary foods went, but once you're over the hump, you'll feel better than ever.

Remember that not all fats are bad for you. 

Good fats can be found in oily fish like salmon and tuna, 

avocados, nuts, and olive oil. 

These are essential to a well-balanced diet.

4.Eat at the right times.

A good time for a healthy easy to digest evening meal is between 17:00 and 20:00.it's best to avoid late night snacks because they fill you with unnecessary calories and can disrupt your sleep.

If you do need that midnight snack stick to unsalted nuts seeds fruits  and veggies.

Snacking isn't bad for you if you do it right. 

In fact, eating "constantly" can keep you from feeling deprived and going for that third piece of cheesecake when the cart rolls around.

Just make sure it's all in moderation.

5. Consider going meatless

. In case you haven't noticed, meat hasn't played much of a role in what we've talked about so far. Being vegetarian is a good way to reduce your calorie intake and get loads of vitamins and minerals, but that being said, it can be done wrong.

While it's not the best idea to go fully vegetarian, most people do eat far too much meat. 

A good idea is to change the amount and types of meat you eat: swap pork chops for lean chicken; steak for tuna.

                                                                         A high-fiber diet is easily had without meat. 

Fiber has been shown to lower your cholesterol, control your blood-sugar levels, improve your bowel health, and make you less likely to overeat. 

The recommended fiber intake is 30g a day for men and 21g for women; after the age of 50  this jumps up to 38g for men and 25 g for women. 

Some good sources of fiber include fruits and vegetables with the skin  whole grains and legumes.