Information On Diet & Exercise For A Healthy Lifestyle

Preventing health problems before they start through diet and exercise is easier than ever before because of the myriad of information sources available free to consumers. Online research tools, food and drink nutrition labels and television health channels are just a few of the resources you can use to maintain and improve your health. Understanding how you can incorporate healthy diet and exercise into your lifestyle is simple once you know the basics.

Heart Health

Poor lifestyle choices such as smoking, overeating and lack of exercise can contribute to poor heart health. You can maintain and improve heart by adopting a variety of lifestyle habits. Reduce cholesterol, saturated and trans fats in your diet using nutrition labels to help you. Consume more healthy monounsaturated and polyunsaturated fats from sources such as fish, nuts and olive oil. Exercise at a moderately intense pace for 30 minutes, five times per week, or at a more vigorous, aerobic pace for 20 minutes, three times per week. You can bike, swim, jog, play tennis, speed walk, use an exercise machine or choose another activity you enjoy and will continue to do.

Weight

Managing your weight offers benefits beyond helping you look good. Excess weight puts stress on joints, can cause lower back pain and leads to diseases and conditions such as heart attack, stroke and diabetes. To maintain a healthy weight, read the U.S. Department of Agriculture's "Dietary Guidelines for Americans 2010" to learn your specific recommended daily calorie number. Use nutrition labels to meet your daily number and exercise to help keep you on track. The American Heart Association suggest you do at least 60 minutes of cardio exercise three to five times per weight to maintain or lose weight.

Diet

There are multiple theories about how to eat healthfully, but many credible health authorities who don't sell fad diets agree on the basics. Organizations such as the USDA, Mayo Clinic and Harvard School of Public Health recommend that carbohydrates make up more than 50 percent of your daily calories, with healthy fats and proteins making up an almost even split of the rest. Get your carbs from whole grains and fresh fruits and vegetables rather than refined sources. Eat lean protein, such as fish, turkey and chicken breast. Get part of your protein from sources such as beans and nuts.

Grazing

The concept of eating more often, with smaller portions for each meal and snack, may be a lifestyle change you can adopt without extra expense or time burden. Adding a morning and afternoon snack to your daily routine can be as simple as keeping energy or granola bars, packets of oatmeal, nuts or a sports drink in your desk at work. Eat breakfast every morning to prevent long periods between meals. This will help overeating and bodily responses to a sudden, large intake of calories that lead to fat storage and weight gain.