The One diet approach that optimizes long term nutritional health emphasizes on low- fat and non- fat dairy products, some lean meats, plant proteins and a rich variety of fruits and vegetables and generous amounts of wholegrain breads and cereals. The first and foremost is to Aim for fitness. This can happen if we Aim for a healthy weight using the BMI to access if you are at an acceptable weight for height. No matter what one's weight status is- acceptable overweight or underweight the number one goal is to first maintain that weight. Working closely with a dietitian can facilitate achieving that weight goal. Be physically active each day: adults should strive to accumulate 30 minutes of moderate physical activity on most or all the days of the week because this works in many ways to keep the body healthy. Keep In mind that this 30 minutes of physical activity can be tallied throughout the day. Daily activities such as walking up and down stairs at work, gardening and washing a car can all be considered physical and flexibility exercises.- can assist in cardiovascular fitness, as well as building muscle strength and helping maintain bone health. Now here it is essential to consult a physician prior to beginning an exercise program when one has a chronic health problem such as cardiovascular disease, osteoporosis, hypertension, diabetes or obesity. Next comes the fact of building healthy base. This means to Think and eat. The food guide pyramid recommends the food to be consumed in the required quantities. It helps to choose healthy foods to be included in the diet for better health. For example: older adults and people with little exposure to sunlight may need a supplemental source of Vitamin- D. Again here some people who seldom eat dairy products or other rich sources of calcium need a calcium supplement. Choosing a variety of grains daily especially whole grains, which include a combination of bread cereals, rice, pasta, which can provide the required amount of dietary fiber per day. Whole grains are especially rich in vitamins, minerals and fiber. Fiber adds in bulk to the diet, leading to early satiety (feeling of fullness): in addition t also aid sin proper elimination. Choosing a variety of fruits and vegetables daily is the most recommended by health professionals. These along with whole grains constitute a healthy diet because they are rich in vitamins, minerals and fiber that aid in preventing disease and maintaining health. Choosing sensibly. Choosing a diet that is low in saturated fat and cholesterol and moderate in total fat can take you along way. Saturated fats which include organ meats, egg yolks, dairy fats and vanaspati can raise blood cholesterol (Normal:200mg/dl) whereas unsaturated fats generally have the opposite effect of reducing blood cholesterol. Some of the essential fatty acids found in fish oils offer additional protection against cardiovascular diseases. Sugar intake should be monitored by keeping added sugars in the diet to a minimum. This can be achieved by limiting soft drinks, fruit drinks and lemonades as well as sweets, candies and cookies. Limiting these products is important as they can be a cause to supply excess calories, which can promote weight gain and take the place of fruits and vegetables. When its sugar then salt too is the important factor. Sodium and chloride found in salts are involved in regulating fluids in the body and blood pressure. Limiting salt intake can reduce the risk of high blood pressure. Excess intake of salt can also increase the amount of calcium eliminated in the urine thus depleting the calcium stores which can contribute to the development of osteoporosis if the dietary calcium intake is inadequate. My prayer for you.. Peace for your mind.... Joy for your spirit and love for your heart....May u have all these things for ever...!!! |
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