How Much Milk Should 2 Year Old Drink A Day The Role of Exercise and Diet in Healthy Living

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The Role of Exercise and Diet in Healthy Living

Small lifestyle changes can have a significant impact on your long-term health and fitness. It doesn’t have to be difficult! What can you do?

Have breakfast every day: Do you skip breakfast and, mid-morning, find yourself having coffee/tea, a cookie, and/or a chocolate bar? Your body needs energy in the form of blood glucose to fuel your brain. Breakfast is the most important meal of the day.

Here are some quick and easy ideas to help you on your way.

  • Eat a bowl of whole, unprocessed grains (eg, oats or muesli) with low-fat milk and fruit.
  • Most offices have refrigeration facilities, take advantage of this and keep wholemeal or fruit bread, English muffins, etc. at work to toast with one of your favorite spreads like low-fat cheese, baked beans, and more.
  • Keep a can of canned fruit handy and pair it with low-fat yogurt.
  • Prepare a low-fat smoothie with a banana, low-fat milk, low-fat yogurt and a pinch of honey.

Start your day this way and you’ll be amazed at how much better you’ll feel.

Fruit and vegetable:

“Eat the Rainbow”. The more color you have in your diet, the better. Fresh fruits and vegetables are crucial additions to your diet. The current recommendation is “2 and 5” – two servings of fruit and five of vegetables.

How can we achieve this?

  • Have fruit with your breakfast as well as for a snack during the day.
  • Have a salad roll and lean protein for lunch or vegetable soup.
  • For dinner, make a stir-fry where vegetables take center stage with small amounts of lean meat complementing (rather than dominating) the dish.

Drink more water. If we simply replaced all other beverages and beverages in our diet with water, we would all lose weight! Imagine, every time you had a soft drink, a fruit juice, an alcoholic drink, an energy drink, a coffee or a tea, you had a glass of water instead. You would immediately lose unwanted body fat. Water has no calories and is crucial for daily function. Most people don’t drink as much water as they need during the day. If you wait until you are thirsty, you are already partially dehydrated!

Working in air-conditioned environments, drinking certain beverages such as coffee, energy drinks, and alcohol actually increases fluid loss. It’s best to have a bottle of water on your desk and drink it at regular intervals throughout the day. This should make you run to the toilet at regular intervals throughout the day and pass clear, copious volumes of urine – good for you!

Cut the fat. Try to reduce the amount of fat in your diet, especially saturated fat and especially if you are trying to lose weight.

Fat per gram provides more than twice the energy concentration of protein or carbohydrate. In terms of volume, you can therefore eat significantly more if your food choices are low in fat. It is relatively easy to reduce your fat intake. Here are a few tips :

  1. Buy lean cuts of meat at the supermarket or ask your butcher to trim excess fat from meat.
  2. Look for leaner cuts of meat. White streaks across red meat suggest higher fat content or “marbling”.
  3. Remove the skin from the chicken before cooking it.
  4. Use low-fat cooking methods like spraying a nonstick skillet with olive oil spray, grilling, steaming, or barbecuing your food.
  5. Read labels and choose lower fat alternatives (eg low fat milk, cheese, yogurt over higher fat alternatives).
  6. Reduce your intake of processed foods and take-out meals – these are notoriously high in fat.

Five small meals throughout the day rather than three large ones. Eating small, regular meals throughout the day will help increase your resting metabolic rate and keep energy expenditure at a higher rate. Enjoy healthy snacks throughout the day. Snack on fruit and vegetable sticks, dry biscuits topped with vegemite, light cheese and tomato. Your options are limited only by your imagination.

Move! Probably the most important thing you can do to improve your health and fitness is to get active. Remember that exercise doesn’t have to hurt to be good for you. Simply walking at a moderate intensity – 100 steps in a minute is fast enough – for 30 minutes at a time most days of the week is enough to improve your cardiovascular function and body fat percentage if you’ve been sedentary for a while . As your health and fitness adapt to this level of activity, you can go further and stronger. Blowing and huffing to the point of sweating 2-3 times a week will improve your heart and lung function.

Stretching and strengthening exercises are also important and should be done 4-5 times and 2-3 times per week respectively. If you have trouble walking alone, do it with a friend. If walking bores you, you look for other exercise options, join a gym, play a team sport, ride a bike or swim. It really doesn’t matter – your heart doesn’t know what makes it beat, use it!

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