In fact, you need a healthy and reasonable amount of fat and oil to lead a healthy life.
To stay healthy say no to excess fat and oil. Oily or fatty foods leads to many immediate side effects such as gas, bloating, acid reflux and heartburn, and long-term effects such as increased risk for heart disease.

Oily food contain more calories in a small volume of food. Excess consumption of fatty foods may lead you to become overweight or obese which in turn increases your risk for many medical conditions, including high blood pressure, stroke, diabetes, heart disease, certain types of cancer, fatty liver, gallstones, degenerative arthritis, sleep apnea, asthma, and menstrual or fertility problems in women.

Eating the recommended amount of fat or oil from a variety of healthy sources will meet your body’s need for the essential nutrient.

Image Credit: www.waradana.net

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Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. You will get the most health benefits and protection against disease if you eat a wide variety of fruits and vegetables.

Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibre. As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to:
Reduce obesity and maintain a healthy weight
Lower your cholesterol
Lower your blood pressure

Vegetables and fruit contain phytochemicals, or plant chemicals. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:
Type 2 diabetes
Stroke
Heart (cardiovascular) disease – when fruits and vegetables are eaten as food, not taken as supplements
Cancer – some forms of cancer, later in life
High blood pressure (hypertension).

Types of fruit
Apples and pears
Citrus – oranges, grapefruits, mandarins and limes
Stone fruit – nectarines, apricots, peaches and plums
Tropical and exotic – bananas and mangoes
Berries – strawberries, raspberries, blueberries, kiwifruit and passion fruit
Melons – watermelons, rock melons and honeydew melons
Tomatoes and avocados.

Types of vegetables
Leafy green – lettuce, spinach and silver beet
Cruciferous – cabbage, cauliflower, Brussels sprouts and broccoli
Marrow – pumpkin, cucumber and zucchini
Root – potato, sweet potato and yam
Edible plant stem – celery and asparagus
Alliums – onion, garlic and shallot.

Colours of fruits and vegetables
Try to eat a rainbow of colourful fruits and vegetables every day to get the full range of health benefits. For example:
Red foods – like tomatoes and watermelon. These contain lycopene, which is thought to be important for fighting prostate cancer and heart disease.
Green vegetables – like spinach and kale. These contain lutein and zeaxanthin, which may help protect against age-related eye disease.
Blue and purple foods – like blueberries and eggplant. These contain anthocyanins, which may help protect the body from cancer.
White foods – like cauliflower. These contain sulforaphane and may also help protect against some cancers.

Selecting fruits and vegetables
Try to buy fruits and vegetables that are in season, and choose for freshness and quality. You should:
Eat with the seasons – this is nature’s way of making sure our bodies get a healthy mix of nutrients and plant chemicals.
Try something new – try new recipes and buy new fruit or vegetables as part of your weekly shopping.

Fruit and vegetable serving suggestions for your family’s health
Keep snack-size fruit and vegetable portions easily accessible in your fridge.
Keep fresh fruit on the bench or table.
Add fruit and vegetables to your favourite family recipes or as additions to your usual menus.
Use the colour and texture of a variety of fruit and vegetables to add interest to your meals.
Think up new ways to serve fruits and vegetables.

Some simple ways to serve fruits and vegetables include
Fruit and vegetable salads
Vegetable or meat-and-vegetable stir-fries
Raw fruit and vegetables
Vegetable soups
Limit fruit juice, as it does not contain the same amount of nutrients as fresh fruit. It also contains a lot of sugars. These sugars are not necessarily good for your health, even though they are ‘natural’. Instead, have a drink of water and a serve of fruit.

Suggestions to get the best out of your fruit and vegetables include
Eat raw vegetables and fruits if possible.
Try fruit or vegetables pureed into smoothies.
Use a sharp knife to cut fresh fruits to avoid bruising.
Cut off only the inedible parts of vegetables – sometimes the best nutrients are found in the skin, just below the skin or in the leaves.
Use stir-fry, grill, microwave, bake or steam methods with non-stick cookware and mono-unsaturated oils.
Do not overcook, to reduce nutrient loss.
Serve meals with vegetable pestos, salsas, chutneys and vinegars in place of sour cream, butter and creamy sauces.

Source: www.betterhealth.vic.gov.au
Image Credit: www.wartasolo.com

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Exercise and physical activity are a great way to feel better and lead a healthy life with full of energy and fun. Physical exercise is nothing but any bodily activity that maintains physical fitness and overall health and wellness. Everyone benefits from exercise, regardless of age, sex or physical ability.

Try to engage in a combination of vigorous and moderate aerobic exercises, such as running, walking or swimming. Squeeze in strength training at least twice per week by lifting free weights, using weight machines or doing body weight exercises.

Regular exercise prevent cardiovascular diseases, type 2 diabetes and obesity. It is helpful for relieving anxiety, stress, promotes better sleep, brings a sense of well being and overall physical fitness.

Exercise at least for 150 minutes per week of moderate intensity or 75 minutes per week of vigorous exercise.

Remember to check with your doctor before starting a new exercise program.

 
Source: www.en.wikipedia.org / www.mayoclinic.org
Image Credit: www.www.purelyb.com

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Sleep plays a vital role in maintaining good health throughout your life. Adequate sleep is necessary for your brain to work properly.

Insufficient sleep or poor sleep may lead to obesity, diabetes and cardiovascular diseases. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.

After a two-year study, the National Sleep Foundation in the US announced newly revised recommendations as shown below:

Newborns (0–3 months) 14 to 17 hours
Infants (4–11 months)     12 to 15 hours
Toddlers (1–2 years)        11 to 14 hours
Preschoolers (3–4 years) 10 to 13 hours
School-age children (5–12 years) 9 to 11 hours
Teenagers (13–17 years) 8 to 10 hours
Adults (18–64 years) 7 to 9 hour
Older Adults (65 years and over) 7 to 8 hours

Source: www.en.wikipedia.org
Image Credit: www.oddmattress.co.uk

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Getting enough water every day is important for your health. Human body, to function properly requires between one and seven liters of water per day to avoid dehydration; the precise amount depends on the level of activity, temperature, humidity, and other factors. Most of your fluid needs are met through the water and beverages you drink and also some fluids through the foods that you eat. There is no universally agreed upon amount of water that must be consumed daily. Acording to the Institute of Medicine (IOM), an adequate intake for men is approximately 13 cups (3 liters) a day. For women, an adequate intake is around 9 cups (2.2 liters).

Water helps your body:

• Keep your temperature normal
  Lubricate and cushion joints
  Protect your spinal cord and other sensitive tissues
  Get rid of wastes through urination, perspiration, and bowel movements
  Prevents Cramps & Sprains
  Increases Energy
  Relieves Fatigue
  Flushes Out Toxins
  Kidney function
  Helps in Digestion and Constipation
  Promotes Weight Loss
  Treats headaches and migraines
  Improves Skin Complexion & clearer skin
  Help control calories
  Boosts Immune System
  Improves Mood

Source: www.en.wikipedia.org / www.cdc.gov
Image Credit: www.cdc.gov

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Next to Hand washing, brushing the teeth takes an important role in being healthy.

Oral hygiene should begin at an early age. Brush the teeth twice a day to stay cavity free by using soft-bristled tooth brush. Toothbrush should be replaced every three to four months, or sooner if it is worn out. It will be better to change the tooth brush after a cold or flu to avoid reintroducing germs.

How to Brush

Step 1: To properly brush children’s teeth, the parent or child should angle a soft-bristled toothbrush at 45 degrees towards the gums of the upper and lower teeth.

Step 2: The toothbrush should be moved gently in a back-and-forth motion with short strokes along the teeth and gums. This technique should be continued along every tooth’s interior and exterior surface in a similar way.

Step 3: The tip of the brush should be placed in an upright position to reach behind the front teeth on the top and bottom.

Step 4: Brush the tongue to remove bacteria on the surface.

Regular dental visits should begin as early as six months after the first tooth erupts or after the child’s first birthday. When a child is taught a new skill at an early age, he/she is likely to continue this behavior throughout adulthood. Teaching proper brushing techniques is important for developing good oral hygiene habits.

Source: www.colgate.com
Image Credit: www.wisegeek.com

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When should you wash your hands?

Before, during, and after preparing food.
Before eating food.
Before and after caring for someone who is sick.
Before and after treating a cut or wound.
After using the toilet.
After changing diapers or cleaning up a child who has used the toilet.
After blowing your nose, coughing, or sneezing.
After touching an animal, animal feed, or animal waste.
After handling pet food or pet treats.
After touching garbage.

How should you wash your hands?

Wet your hands with clean, *running water (warm or cold), turn off the tap, and apply **soap.
Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between your fingers, and under your nails.
Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.
Rinse your hands well under clean, running water.
Dry your hands using a clean towel or air dry them.

*If running water is not accessible, use soap and available water.

**If soap and water are not available, use an alcohol-based hand sanitizer that contains at least 60% alcohol.

Caution! Swallowing alcohol-based hand sanitizers can cause alcohol poisoning. Keep it out of reach of young children.

Source: www.cdc.gov
Image Credit: www.cdifffoundation.org

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The best tips to overcome diabetes

1. Green Juice
2. Raw Zucchini Noodles
3. Guacamole
4. Avocado Sprouts Salad
5. Barley Grass
6. Kale Salad

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