Friday, 15 April 2011

Balance Diet


A balance diet consist of Meats, Vegetables, Fruits, Milk and Dairy foods that contains carbohydrates, fats, proteins, vitamins, mineral salts and fibres in a right proportion.



Balance Diet Tips:

1) Your meal should be based on starchy food that gives you energy.
2) Eat less saturated fat and sugar.
3) Eat less salt.
4) Every day, eat five portions of fruit and vegetables.
6) Eat fresh fruits rather then taking fruit juices that contains saturated sugar.
7) Include fish in your diet specially oily fish such as sardines at least two portion a week.
8) Take at least 6-8 glasses of water in day.
9) Never forget or leave your breakfast because it is essential to take energy that you need for the day.
10) Eat five times a day which should include two big meals and three small meals.



Monday, 11 April 2011

Exercise And Fitness

In order to look fit and smart, exercise is a very important thing.Excercise is an essentail routine to live a healthy life style.It should be keep in mind that diet cannot help in reducing weight if you are a couch potato.

 Exercise For Normal Weight People
  • Before exercise session warm-up your body.
  • Donot do over exercise because it will result in fatigue.
  • For normal weight person 30-45 mins exercise is enough.
  • Donot do vigorous exercise, specially at the beginning of your exercise routine.
  • It is good to make an exercise session of 15 mins then cool down then again do 15 mins exercise and then so on.
  • Make exercise as a part of your life style in order to keep yourself healthy and fit.
  • It is good to eat food that provide good nutritions and should be less fatty and have reasonable calories.
Exercise For Over Weight People
  • For obese people,it is good to do exercise for 45-60 mins, in order to reduce his/her weight.
  • To lose weight, take calories less then your body need.
  • Calorie intake for indiviual is different, it depends on your weight, height and age.
  • Excercise + Walking is the best thing to reduce weight, control diabetes and blood pressure.
  • UK Department of Health Estimated Average Requirements (EAR) are a daily calorie intake of 1940 calories per day for women and 2550 for men.
    Advantages Of Physical Activity On Regular Basis
    • Decrease the feelings of depression and anxiety.
    • Exercise helps to remove toxins and waste products from your body.
    • It helps to circulate oxygen and nutrients around your body.
    • It improves your skin.
    • Your bones, muscles and joints become strong and healthy.
    • It will reduces the risk of heart disease, high blood pressure, diabetes and the rate of bone loss.
    • It helps in controlling or reducing your weight.
    • Excercise encourage the production of Endorphins ( a chemical substance ) produced by body that make you fell happy and alive so exercise not only keep your body fit but also help you to make yourself happy and alive.