Eat Right

Eating the right foods and the right amounts of foods can help you live a longer, healthier life. Research has proven that many illnesses—such as diabetes, heart disease, and high blood pressure—can be prevented or controlled by eating right. Getting the nutrients you need, such as calcium and iron, and keeping your weight under control can help. Try to balance the calories you get from food with the calories you use through physical activity (select for more information about physical activity). It is never too late to start eating right. Here are some helpful tips.

Before you start being physically active:

Research shows that physical activity can help prevent at least six diseases: heart disease, high blood pressure, obesity (excess weight), diabetes, osteoporosis, and mental disorders, such as depression. Physical activity also will help you feel better and stay at a healthy weight. Research suggests that brisk walking can be just as good for you as an activity such as jogging. Try to do a total of 30 minutes of constant physical activity, such as fast walking, most days of the week. Nrl .

As you become more active, you'll need more food, but not just any food — you need healthy, energy-laden food that will jump-start the next phase of your day, not weigh it down. Learn how to eat healthfully and drink more water. Switch to whole grain. It's healthy and delicious. It might not be what you're used to, but you'll enjoy the richer, nuttier flavors. If you don't want to switch entirely to whole grain, try to make half of the grains you eat whole grain. Who knows — you may find that you like whole grain more and more each day.

Let your body rest. When you're giving your body a run for its money with varied physical activities, you also need to let it recover by getting a sufficient amount of sleep. Determine how many hours of sleep you need in order to feel refreshed in the morning, then discipline yourself to wake up and go to bed at the same times on a daily basis.

Get someone else to get fit with you. It is much easier to reach your goals when you have someone to share the pain and the gain. Create a schedule that you can both commit to and keep each other on track.

Here's how to make a list:

• First thing
drink water twice or more everyday
• Second thing
run or play every day and dont smoke
• Third thing
dont eat Horse Or Dogs Or Cats

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