1. Be as lean as possible without becoming underweight
Maintaining a healthy weight is one of the most important things you can do to maintain your general health. Aim to be at the lower end of the healthy BMI range.
2. Be physically active for at least 30 minutes every day
Early human beings hunted food and make a living with their limbs; Modern society provides everything we need in a fast, easy and convenience way and we often overlook on maintaining regular physical activities. Physical activity in any form helps blood and heart circulation. Aim to build more activity, like brisk walking or take the stairs etc, into your daily routine.
3. Avoid sugary drinks. Limit consumption of energy-dense foods (particularly processed foods high in added sugar, or low in fibre, or high in fat)
Choosing healthy foods and drinks instead of those that are high in fat, sugar and calories (energy dense) can help us avoid overweight and obesity and reduce the risk of having diseases associated with overweight.
4. Eat more of a variety of vegetables, fruits, wholegrains, and pulses such as beans
Basing our diets on plant foods (like vegetables, fruits, wholegrains, and pulses such as beans) which contain fibre and other nutrients.
5. Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats
Ideally, eat no more than 500g* (cooked weight) per week of red meats, like beef, pork and lamb, and avoid processed meat such as ham, bacon, salami, hot dogs and some sausages.
*500g = 12.5 taels
6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day
We recommend not to drink alcohol. However, Research Reports recognize that modest amount of alcohol may have a protective effect on coronary heart disease.
7. Limit consumption of salty foods and foods processed with salt (sodium)
Consuming too much salt can be harmful to our health, increasing our risk of high blood pressure and other related diseases.
8. Don’t use drugs to manage your weight
Choose a balanced diet with a variety of foods rather than taking drugs to control your weight.
9. You Are What You Eat
A vehicle's engine needs to fill up with fine, pure fuel so it burns and becoming its energy in order to run smoothly. Human body is the same. Food and water we consume become our body's most important fuel and our cells and organs turn what we eat into our daily energy.
10. One Life One Body
Continue on using the parable above. We can own as many vehicles as we want and we can choose whichever model we like. But not human body. Whether we like it or not, this is the one and the only one we born with and end up with. No Choice. No Exception. Please treat your body the way it should be treated.
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