easy tips for planning a healthy diet and life - medicorx sp
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“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” ~John F. Kennedy
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OUTLINE Base your meals on starchy carbohydrates Eat lots of fruit and veg Eat more fish – including a portion of oily fish Cut down on saturated fat and sugar Eat less salt – no more than 6g a day for adults Get active and be a healthy weight Don't get thirsty Don't skip breakfast
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Improve health
Increase happiness
Prevention of many chronic health risks.
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feeling great
having more energy
being fit
It is all about;5
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1. Enough calories2. Variety of foods3. Moderate portions4. Fruits,
vegetables,grains,and legumes
5. Water6. Limit sugary foods, salt,and refined-grain products 7. Don’t be the food police8. Get moving
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•Balance calorie intake and calorie expenditure.
•Don't eat more food
1.EAT ENOUGH CALORIES
The average daily allowance: 2,000 calories.
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2. EAT A VARIETY OF PRODUCTS
•Eat food you do no normally eat
•Fruits, vegetables, grains and legumes…
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3. KEEP PORTIONS MODERATE
•Choose a starter instead of an entrée.
• Don’t order supersized anything.
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4. EAT PLENTY OF FRUITS, VEGETABLES GRAINS, and LEGUMES
•Foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol.•Try to get fresh, local produce.
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•Flushes our systems; the kidneys and bladder, of waste products and toxins.
•A majority of Americans go through life dehydrated.
5. DRINK MORE WATER
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6. LIMIT SUGARY FOODS, SALT, and REFINED-GRAINS PRODUCTS
•In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds.
•Sugar is added to a vast array of foods.
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7. DON’T BE THE FOOD
POLICE
•Enjoy your favorite foods .
•Food is a great source of pleasure.
•Pleasure is good for the heart – even if those French fries aren’t!
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8. GET MOVING•Energy and feelings of well-being.
•Any healthy eating plan work even better.
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Important to be consumed in order to get vitamins and potassium.
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Vitamins A, B, C, D, E,K; magnesium, calcium, phosphorus…
Vitamin C, B, K and
phosphorusVitamin C, calcium, phosphorus
Vitamin E, C and magnesium
FRUITS
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Consume for getting manganese, magnesium and vitamin E.
NUTS&SEEDS
Omega 3
Vitamins A, B, C, D, K and omega 3
Calcium, magnesium
potassium
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GRAINSImportant for getting vitamin B1, C, manganese and folatand folate.e.
Vitamins B1, B3, B5, C and folate
Sodium, magnesium, potassium19
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EGGS AND EGGS AND LOW FAT DAIRYLOW FAT DAIRY
Consist of calcium and protein necessary for the organism.
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SEAFOOD
Critical to get essential omega 3 needs of the organism.
lobster
shrimps
musselseabass
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POULTRY&LEAN MEATS
Important part of protein need of the organism.
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General guide that lets you choose a healthful diet that's right for you.
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•Not just what you eat, but how you eat.
•Helps support an overall healthy diet.
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1.Take time to chew your food:
• Chew slowly
• Savore every bite
• The joy of eating.
““EAT SMART” STRATEGIESEAT SMART” STRATEGIES
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•Take deep breaths
•Avoid eating while working, driving, arguing,watching TV.
2. Avoid stress while eating:
•Play soothing music
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3. Listen to your body:
•You may be thirsty
•Stop eating before you feel full
•Eat just enough to satisfy your hunger•Eat slowly
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•Eat small.
4. Eat early, eat often:
•Start your day with a healthy breakfast.
•Have time to work calories off.
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CONCLUSION
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Thanks for Your Attention!