A Guide to Healthy lifestyle,Fitness,Good nutrition,Balanced diet,Natural food,Food supplements,Nutrition facts,Sports nutrition,

Health tip of the day

It is very important to focus on healthy diet or I can say it is very important to eat healthy food especially during The Covid-19. However I would suggest a person should take proper and good nutrition during the life time because what we eat and drink can impact our body’s capability to fight, recover and prevent from infections

Though no food or dietary supplements can prevent or cure Covid-19 infection. But there is nothing wrong or any doubt to say that healthy nutrition or diet is important for supporting immune system. Good nutrition can also reduce the possibility of developing other health related problems, including fatness(obesity),cardiac problems diabetes and some type of cancer

For infants, a healthy diet means exclusive breastfeeding in the first six months, it is very important to have good and healthy food  for the mothers who are feeding breast milk to their infants specialty infants. For children, a healthy and balance diet is essential for their development and growth and for older people proper and good nutrition can help to make sure healthier and active lives.

Tips for maintaining a healthy diet:

Tips for maintaining a healthy diet
fruits and vegetables

1. Eat a variety of food, including fruits and vegetables

• Eat a mix of wholegrain like wheat, maize and rice every single day, Pulses or legumes like lentils and beans, plenty of fresh fruit and vegetables, with some foods from animal sources (e.g. meat, fish, eggs and milk) helps to lead a healthy life .

• Choose food which are rich in valuable fiber E:g- wholegrain foods like unprocessed maize, millet, oats, wheat and brown rice when you can .It help you feel full for longer.

• For snacks, choose raw vegetables, fresh fruit, and unsalted nuts.

2. Cut back on salt

• Try to reduce your salt consumption if you are habitual of eating salty food .maximum salt intake should be 5 grams (equivalent to a teaspoon) a day.

• Use salt sparingly when cooking and preparing foods, also reduce use of salty sauces and fixings (like soy sauce, stock or fish sauce).

• If using canned or dried food, choose varieties of vegetables, nuts and fruit, without added salt and sugars.

• Try and experiment with the fresh or dries herbs and spices for added flavor instead of salt. Take off the salt shaker from the dining table

• Try to consume food with lower sodium content .for content information always check the labels on food


3. Eat moderate amounts of fats and oils

• Start use of healthier fats like olive, soy, sunflower or corn oil when cooking Instead of butter, ghee and lard

• Instead of red meat start consumption of white meats like poultry and fish which are generally lower in fats, limit the consumption of processed meats.

• Always select milk with low-fat or reduced-fat versions of milk and dairy products.

• Products which contain industrially produced trans-fat are not good for health  so avoid processed, baked and fried food as much as you can

• Try steaming or boiling instead of frying food when cooking.

4. Limit sugar intake

• Limit intake of sweets and sugary drinks such as fizzy drinks, fruit juices and juice drinks, liquid and powder concentrates, flavored water, energy and sports drinks, ready-to-drink tea and coffee and flavored milk drinks.

• Eat fresh fruits instead of sweet snacks such as cookies, cakes and chocolate however dark chocolate have its own health benefits but chocolates which have high sugar are bad for health. If you are going to have other dessert ensure that they are low in sugar and consume small amount only .

• To children, give very small amount of foods which have high sugar however I would suggest that foods which have artificial sugar or industrial sugar should not be given to children under 2 years of age and there should be a limit of consummation of sugar beyond that age

5. Stay hydrated: Drink enough water

Good hydration is crucial for optimal health. Try to drink enough water (4-6 liters) which is required for good health .Tap water is the healthiest and cheapest drink whenever you feel thirsty. Drinking water or fresh fruit juice instead of sugar-sweetened beverages is a simple way to limit your intake of sugar and excess calories.

6. Avoid hazardous and harmful alcohol use

Alcohol consumption is not good for health. Drinking alcohol does not protect against COVID-19 and can be dangerous. Frequent or excessive alcohol consumption increases your immediate risk of injury, as well as causing longer-term effects like liver damage, cancer, heart disease and mental illness. There is no safe level of alcohol consumption.

7. Breastfeed babies and young children

Breast milk is the ideal food for infants. Breast milk contains antibodies which help protect against many common childhood illnesses and it increase infant’s immunity against the infections. It helps babies to grow and development of healthy and strong muscle and bone Babies should be breastfed exclusively during the first 6 months of life, as breast milk provides all the nutrients and fluids they need.

• From 6 months of age, breast milk should be supplemented with a variety of adequate, safe and nutrient-dense foods. Breastfeeding should continue under babies at 2 years of age or beyond.


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