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Facts And Tips
Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal. The bulk of food consumption should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products.
Choose foods that are low in saturated fats, Trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients
The bulk of food consumption should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products. Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts) into a healthy diet.
Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks. Diet drinks also not be a good choice as they make some people hungrier and increase food consumption.
Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.
People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products.
Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly. It also helps in preventing coronary heart disease, stroke, diabetes, obesity, and high blood pressure.
Exercise can be broken up into smaller 10-minute sessions. Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day.
People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise. Almost any type of exercise (resistance, water aerobics, walking, swimming, weights, yoga, and many others) is helpful for everybody.
Exertion during strenuous exercise may make a person tired and sore, but if pain occurs, stop the exercise until the pain source is discovered; the person may need to seek medical help and advice about continuation of such exercise.
Feeding nutritious food to kids, at proper intervals, is a challenge faced by most of the parents. A balanced meal is the most recommended diet for every child as it helps in the betterment of one’s health and boosts immunity. You should offer a variety of food options to your kids so that they develop a taste for healthy foods.
Food and drinks (including energy drinks such as Bournvita or Horlicks), which are high in sugar content should be avoided, especially for kids under the age of 2 years. It may lead to children developing a sweet tooth, causing ailments like diabetes and tooth decay.
Guide your kids to decide their intake capacity, and they will learn to eat in limits. Avoid enforcing Clean Plate rule, they don't know where to limit themselves and stop eating, which leads to overeating. Give them plenty of food choices and allow them to pick what they are willing to try and eat.
Kids need to learn not to share their face masks or to play with them while they are in school. Whether kids are attending school in person, learning online, or a hybrid, it's still important that they get a refresher on healthy habits like washing their hands frequently and avoiding touching their face.
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