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FOODNOTES - STAY HEALTHY

The first day of discussion I would like to discuss how to stay healthy. Now-a-days people have a hectic schedule, lots of work pressure and much more exposure to pollution, resulting in difficult healthy living.
So, we are eager to know how to cope up with the situation and stay fit and healthy. There are three keys to unlock the door to a healthy and joyfully life. Which are -
  • PROPER DIET
  • REGULAR EXERCISE
  • TIME TO TIME HEALTH CHECK-UP


DIET: - Perhaps diet plays the most important role in our health and wellness, food plays an important role in our physical as well as psychological well-being. “Food may be defined as anything eaten or drunk which can be absorbed by the body to be used as an energy source, bodybuilding, regulating, or protective material.” We divided our food into seven groups according to nutrient present in it,
  • Carbohydrate; like rice, wheat
  • Protein; like meat, fish, egg.
  • Fat; like butter, ghee
  • Vitamin
  • Minerals
  • Water  and
  • Dietary fiber
It is helpful to follow the food guide pyramid or to follow the food plate rule and choose the right amount of food to be taken per day. This is a food guide chart; definitely, I will go with it in another article.

Follow the basic tips and make your day joyful with your meal:
  • Eat at least three meals a day with healthy snacks in between.
  • Include enough proteins in your diet. Proteins are vital for the body and should definitely be included in the diet.
  • Chew your food, most people often eat their food in a hurry and tend to skip chewing their food properly.
  • Never skip your breakfast
  • Avoid fasting and fisting.
  • Avoid spicy and fried food as much as possible.
  • Vegetables, which are a good source of Dietary fiber. Include enough vegetables in your daily diet.
  • Eat a variety of whole foods. Eat beans, nuts, salads, and fermented foods like yogurt.
  • Drink water, Water is the best way to fulfill your thirst, drink some juices, broth, milk, and other liquids throughout the day.
  • Drink 3 to 3.5 liters/day, drinking juicy vegetables and fruits will also hydrate you.
  • You can keep yourself healthier by reducing your interaction with the chemicals in your packed food and snakes. Avoid products that contain chemicals and preservative.
  • Avoid processed food and fast food. Eat foods made from fresh and simple ingredients whenever you can.
  • Try to avoid soda and other artificially sweetened drinks. Keep away from fast-food and soft-drinks.
  • Take whole fruit to eat, rather than offering packed fruit juices that have a lot of sugar. Sugar is bad for your metabolism, your teeth, and your immune system.
  • Cook at home. Cooking at home is cheaper and healthier than eating out, so teach yourself to cook the things you love, and keep a healthy digestive system.
  • Cut down on alcohol, fatty foods such as butter, ghee, or oil and “junk food” like chips or candy.
  • A good food habit helps shape your personality, maintain regularity of your meal.


EXERCISE:-  It is best to get at least 30 minutes of exercise three times a week.
Regular physical activity helps people:
  • Live longer and feel better throughout their lives
  • Build strong bones and fight osteoporosis.
  • Improve digestion.      
  • Prevent depression.
  • Strengthens your ability to fight off illness.
  • Maintain a healthy body weight.


TIME TO TIME HEALTH CHECKUP: -
Get your annual checkup, and go in whenever you think something might be wrong. Doctors are there to educate you as well as diagnose you, so going to the doctor when healthy is never a waste of time.
Forget vitamins and supplements unless a dietician or doctor recommends them. If you eat a variety of foods, including plenty of fruits and vegetables, you'll get the nutrients you need.

If you are not a doctor – avoid self-medication.

 



Last but not the least; keep in mind the following points:

  • Maintain proper hygiene; make sure your hand and the utensils used in cooking also your dinner set, cups, spoon etc are not contaminated and clean.
  • Sleep has everything to do with health. To maintain your immune resistance, your weight, and your mental health keeps a regular sleep schedule. If you're an adult, go for 7-8 hours of uninterrupted sleep a night.
  • Keep your mind and body free of harmful drugs and alcohol.
  • A healthy mind is part of a healthy body.
  • Reduce stress in your life.
  • Don't smoke. Cigarettes are toxic.

That’s all from me today; hope you people get benefits from today’s discussion. Stay tuned with me, and definitely with Doctors’ Gallery. Enjoy the safe and healthy life.

Thanks & regards,
Diti Bhattacharjee Paul
Nutritionist / Dietitian