Practice English Conversation (How to have a healthy lifestyle) English Conversation Practice

hello everyone today we have Dr  Coleman hello doctor how are you today

good morning Dave I'm happy because I will have  

the chance to give you some  tips to have a healthier life

exactly that's why we're here today Dr Coleman  will tell us how to have a better lifestyle

yeah but first I must tell you something  really really important Dave so pay attention

and will always be better to go to a hospital  or see a doctor for better results and advice

what I'll do is to give you General tips to have  

a healthier life especially eating  habits because I'm a nutritionist  

it's important you remind us that thank you doctor  so what is the first thing we have to do well the  

first thing I want to tell you is eat breakfast  start your day with our healthy breakfast  

it should include lean protein whole grains  fruits and vegetables that's a good breakfast

I understand breakfast is important but what about  intermittent fasting I've heard a lot about that

intermittent fasting means that you don't  eat for a period of time each day or week

it can vary it can be 12 18 or sometimes 24 hours

the summer studies suggests  that alternate day fasting is  

about an effective as a typical  low calorie diet for weight loss  

that seems reasonable because reducing the number  of calories you eat should help you lose weight

but you must be careful intermittent fasting is  safe for many people but it's not for everyone  

escaping meals may not be the best way to manage  your weight if you are pregnant or breastfeeding

if you have kidney stones gastroesophageal  reflux diabetes or other medical problems  

you should talk with your doctor before starting  intermittent fasting it's not a game Dave

many people just Escape meals thinking they  will be healthier this way I don't recommend it

unless of course that you have been  advised by a nutritionist before

that's very important don't just do everything  you see out there first verify that it is true  

exactly another thing is make half  your plate fruits and vegetables

it's recommended that you eat at least five  portions of a variety of fruit and bake every day

they can be fresh frozen canned dried or Juiced  it can be easier than you believe seriously  

why not chop a banana over your breakfast cereal  or swap your usual mid-morning snack for a piece  

of fresh fruit a glass of fruit juice vegetable  use or a smoothie also counts as one portion

but limit the amount you have to no more than one  

glass a day as these drinks are  sugary and can damage your teeth  

and that is an important Point people think that  eating fruits all day is healthy and it's not

fruits have a lot of sugar too they must  know that remember all excess hearts  

well that's true we can also be  overweight by eating fruits and vegetables

exactly oh also eat more fish  including a portion of oily fish

is a good source of protein and contains  many vitamins and minerals and to eat at  

least two portions of fish a week  you can choose from fresh frozen  

and canned but remember that canned  and smoked fish can be high in salt  

most people should be eating more fish but there  are recommended limits for some types of fish

well many people don't like eating fish I  am one of them but I know it's important

it is always important to have a varied  diet plus fried fish is delicious I love it  

and doctor is it true we have to cut  down on saturated fat and sugar or do  

we just eliminate it from our diet  you need some fat in your diet but  

it's important to pay attention to the  amount and type of fat you're eating

there are two main types of fat saturated and  unsaturated too much saturated fat can increase  

the amount of cholesterol in the blood which  increases your risk of developing heart disease

I will tell you on average men should have  no more than 30 grams of saturated fat a day

and on average women should have no more  than 20 grams of saturated fat a day and

what about children children and their age of  11 should have less saturated fat than adults  

saturated fat is found in many foods such as  sausages butter or cheese cream cakes Etc try  

to eat less saturated fat and choose foods that  contain unsaturated fats instead that's my advice

and about sugar consuming foods and drinks high in  

sugar increases your risk  of obesity and tooth decay

sugary foods and drinks are  often high in energy and if  

consumed too often can contribute to weight gain

they can also cause tooth decay especially  if eating between meals be careful

doctor I have a question now I love eating  salty food is it really bad to eat salty food

well I'm sorry to tell you this but eating  too much salt can raise your blood pressure

people with high blood pressure are more likely  to develop heart disease or have a stroke

and even if you do not add salt to your  food you may still be eating too much

about three quarters of salt you eat is already  in the food when you buy it such as cereal soups  

Breads and sauces so stop eating too much salt  please it is us or more harmful than sugar

oh I didn't know that thank you Doc and  what about water I've heard it's important

well of course you need to drink plenty  of fluids to stop you getting dehydrated

it is recommended to drink eight glasses of water  a day this is in addition to the fluid you get  

from the food you eat all known alcoholic drinks  count but water lower fat milk and lower sugar  

drinks are healthier choices and remember to drink  more fluids during hot weather or while exercising

and talking about exercising how  important is it to have a healthy life

as well as eating healthily regular exercise may  help reduce your risk of getting serious health  

conditions it's also important for your overall  health and well-being and I'll tell you why

being overweight or obvious can lead to health  conditions such as type 2 diabetes certain cancers  

heart disease and also being underweight could  also affect your health find the right balance

eating a healthy balanced diet can help you  maintain a healthy weight again everything  

in excess is bad amazing well doctor we don't  have time for more now but with one more tips  

if you want to know more about how to improve  your life please let us know on the comments

oh also you could tell us how healthy your life  is do you exercise let us know I hope you liked  

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