PAMANTASAN NG LUNGSOD NG MAYNILA

(UNIVERSITY OF THE CITY OF MANILA)

COLLEGE OF PHYSICAL THERAPY
OPT 2107-1 - WELLNESS AND HEALTH PROMOTION

Labastida, Jastine Abigaile D.

BSPT 2-1

1. Know your caloric intake. The recommended calories for women are 2,000 kcal and 2,500
kcal for men per day. Do not overeat or undereat for it may lead to a more serious problem
They would probably have healthier lives if people ate just the amount of calories
needed every day. Eventually, calorie intake that is too low or too high can lead to
health concerns. The amount of food calories tells us the amount of potential energy
they produce. The main thing is not only the calories, but also the material from
which the calories are taken. Counting calories can help you identify which foods
are more nutrient dense and which foods lack nutritional value. When you are
counting calories, you unconsciously teach yourself what portion you should be
eating. This is beneficial for people who tend to overeat because most of the food
they overeat are carbohydrates and fats. This also teaches people to switch their
food for a healthier one which is good because you are adding plant-based foods to
your diet.

2. Replace saturated fats with unsaturated fats.

An association between people who have heart disease or a risk of heart attacks and
those who eat higher levels of saturated fats in their diet was stated in a 2017
scientific study. The researchers recorded that low-density lipoprotein or LDL, or
'poor' cholesterol, levels may be increased by saturated fats. Elevated blood LDL
cholesterol can increase the risk of heart disease in an individual. The research
authors also stated that the risk of cardiovascular disease could also be decreased
by replacing saturated fat with unsaturated fat (CVD). The health benefits of
unsaturated fats, by comparison, are well-established. The first proof of their "heart-
healthy" features goes back to the 1960s. Researchers found that despite eating a
relatively high-fat diet, people from Greece and other Mediterranean regions had a
low incidence of heart disease compared with other areas. Unsaturated fats help
reduce the LDL cholesterol levels of a person, decrease inflammation, and create
stronger cell membranes in the body. They can also assist a person to reduce the
risk of rheumatoid arthritis
 PAMANTASAN NG LUNGSOD NG MAYNILA
(UNIVERSITY OF THE CITY OF MANILA)
COLLEGE OF PHYSICAL THERAPY
OPT 2107-1 - WELLNESS AND HEALTH PROMOTION

3. Increase your protein intake

The building block of your muscles is protein. Therefore, when you do strength
training, eating sufficient quantities of protein helps you preserve your muscle mass
and encourages muscle development. Numerous studies show that consuming a lot
of protein will improve muscle mass and strength. You need to make sure you're
getting enough protein whether you're physically involved, lifting weights, or
attempting to build muscle. It can also help avoid muscle loss during weight loss
by keeping protein intake high. It has been shown that high protein consumption
greatly improves your metabolism and increases the amount of calories you burn.
This will result in 80-100 more calories burned every day. Some research, in fact,
indicates that you can burn even more. A high-protein group burned 260 more
calories a day than a low-protein group in one study. That’s equivalent to an hour
of moderate-intensity exercise per day. Even though a higher intake of protein may
have health benefits for certain individuals, not everybody needs it. Most
individuals are now eating about 15 percent of their protein calories, which is more
than enough to avoid deficiency. However, in some situations, up to 25-30 percent
of calories will benefit from eating much more than that.