Буклет на тему «Healthy Lifestyle»

Nutrition is not a “diet,” but a daily set of foods and eating habits. The World Health Organization recommends eating a varied diet: vegetables, fruits, legumes, nuts, and whole grains.

• It is recommended to consume at least 400 g of fruits and vegetables per day, i.e., about 5 servings.

• It is better to limit free sugars to 10% of daily energy intake, and saturated fats to 10%.

• It is recommended to reduce trans fats to less than 1% of daily energy intake.

Physical activity is any movement that requires energy: walking, climbing stairs, cycling, dancing, sports, household chores.

• For adults aged 18–64, WHO recommends 150–300 minutes of moderate activity per week or 75–150 minutes of intense activity.

• Strength exercises are needed at least 2 times a week to engage the main muscle groups.

• Lack of physical activity and unhealthy diet are among the leading global health risks.

In 2024, the WHO reminded that physical activity includes even ordinary walking and climbing stairs. For an adult, 150 minutes of moderate activity per week is just 30 minutes on five days, if you divide it into short intervals.

Sleep is one of the key elements of a healthy lifestyle, along with nutrition, physical activity, and avoiding tobacco.

• Adults usually need at least 7 hours of sleep per day.

• Lack of sleep is associated with difficulties in controlling body weight and overall well‑being.

• A regular sleep schedule helps you fall asleep and wake up at the same time more easily.

Tobacco and alcohol are included in the list of factors that disrupt a healthy lifestyle. The WHO considers quitting tobacco and avoiding alcohol to be self‑care practices.

• A healthy lifestyle includes not only the absence of disease but also physical, mental, and social well‑being.

• According to the WHO, a healthy lifestyle is a way of life that reduces the risk of serious illness and early death.

• It includes diet, physical activity, sleep, and everyday habits that support the body’s functioning.