Helps people gain and manage a healthy weight; Minimizes feelings of stress, anxiety & depressive disorders; Builds and keeps healthy bones, muscles & joints.
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Fitness Key to Healthy Body and Mind
1. 1
“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
3. 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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6. 1. Enough calories
2. Variety of foods
3. Moderate portions
4. Fruits, vegetables,grains,and
legumes
5. Water
6. Limit sugary foods, salt,
and refined-grain products
7. Don’t be the food police
8. Get moving
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7. •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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8. 2. EAT A VARIETY OF PRODUCTS
•Eat food you do no normally eat
•Fruits, vegetables, grains and legumes…
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9. 3. KEEP PORTIONS MODERATE
•Choose a
starter instead
of an entrée.
• Don’t order
supersized
anything.
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10. 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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11. •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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12. 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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13. 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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14. 8. GET MOVING
•Energy and feelings of well-being.
•Any healthy eating plan work even better.
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17. Vitamins A, B, C, D, E,K;
magnesium, calcium, phosphorus…
Vitamin C, B, K and
phosphorus
Vitamin C, calcium,
phosphorus
Vitamin E, C and magnesium
FRUITS
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18. 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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19. GRAINS
Important for getting vitamin B1, C,
manganese and folatand folate.e.
Vitamins B1, B3, B5, C and folate
Sodium, magnesium, potassium
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20. EGGS ANDEGGS AND
LOW FAT DAIRYLOW FAT DAIRY
Consist of calcium and protein
necessary for the organism.
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21. SEAFOOD
Critical to get essential omega 3 needs of
the organism.
lobster
shrimps
mussel
seabass
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