A nutritious diet should include 20 per cent of daily energy from proteins, 30 per cent from fat and 50 per cent from carbohydrates.
Fat in diet should be low in saturated fats and should include omega-3 fatty acids.
Salt intake should be low, with less than 5g per day of salt. This can be achieved by eating a lot of fruits and vegetables, taking wholegrain cereal products and low-fat milk and meat products.
Limit your sucrose (sugar) intake to less than 50g daily, use vegetable margarine and rapeseed oil instead of butter, and eat at least two portions of fish a week.
Do muscle-strength training one to three times per week, and aerobic exercise two to five times weekly. Include exercises to improve posture and balance.
GET SOCIAL, EXERCISE YOUR MIND
Engage in cognitive and social stimulation activities such as board games, crosswords and puzzles. These should be done at least three times a week, for 15 minutes per session.
Social activities, preferably with friends and relatives, should take place at least once a week.
Ensure that conditions such as hypertension, diabetes and high cholesterol are managed well, and achieve the targets set by your doctor.
Stop smoking and try to lose weight if your body-mass index is too high. Discuss any strategies with your doctor.
Source: The Straits Times © Singapore Press Holdings Limited. Reproduced with permission.
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