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| 4. How to Prevent Obesity and Diabetes |
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Balanced Diet: A key step towards healthy eating |
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Are you Physically Active? |
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| Healthy Diet and Physical activities will help you to prevent obesity and diabetes. |
| Balanced Diet: A key step towards healthy eating |
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Healthy eating begins with learning how to “eat smart”, by virtue of a balanced diet. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet. |
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Add more colour in your diet by including a variety of fruits and vegetables. Prefer monounsaturated and polyunsaturated fat in moderation instead of saturated fat. |
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Dark red, purple colour fruits like strawberries, blue grapes, red apple, plums etc have anti-aging properties because they get their colour from the wrinkle- bluster anti oxidant flavanoid anthocyanin.
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Chinese researchers have found that eating broccoli and cauliflower actually reduces the risk of lung cancer by at least 36%.They are packed with beta carotene and vitamins C and E |
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Consumption of Almond in moderation lowers cholesterol levels, reduces the risk of lifestyle diseases and gives overall wellness |
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Prefer more alkaline foods than acid forming foods. To maintain the right acid alkali balance the diet should contain around 20% acid forming foods (white bread, oats, meat, egg, plums blue berries etc) and around 80% alkaline foods (almost all vegetables and fruits, brown rice, skimmed milk, curd etc) |
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Here are some tips for how to choose foods that improve your health and avoid foods that raise your risk for illnesses while creating a diet plan that works for you. |
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- Eat enough calories but not too many.
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- Eat a wide variety of foods
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- Keep portions moderate, especially high-calorie
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- Eat plenty of fruits, vegetables, grains, and legumes
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- Limit sugary foods, salt, and refined-grain products.
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- Take time to chew your food
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| Are you Physically Active? |
The goal of exercise for weight loss is to burn more calories, although exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as walking — for more than 30 minutes most days of the week.
Even though regularly scheduled aerobic exercise is most efficient for losing fat, any extra movement helps burn calories. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot
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This newsletter is published for free distribution through the Internet for doctors, patients and public for promoting healthy lifestyles. For enquiries, please contact Sunitha Jothydev, CAO, Jothydev’s Diabetes Centre, Trivandrum - cao@jothydev.net. Please visit: http://www.jothydev.net |
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