HOW TO STAY HEALTHY AND FIT: 5 SIMPLE TIPS

A healthy diet provides the body with all essential ingredients and nutrition that help to maintain out figure/fitness for strong immune system. Healthy eating doesn’t mean that you should completely stay away from your favorite food. Neither, you need to starve yourself to death in order to get a fit and fat free body.

If you think, you can achieve this goal in one day or one week, you will be disappointed with the result

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This is a step by step process and requires lots of self-discipline. I call it “substitute-one-with-another” rule.

 

If you have a habit of milk tea with extra sugar you have to get rid of it step by step. firstly you should substitute this with lemon tea. Lemon tea is much better than milk tea because in lemon tea we use tea leaf in very little quantity.

After some days, you can replace lemon tea with green tea. Green tea is very much in demand today due to its anti-oxidant feature, which helps us fighting with harmful bacteria. In See, how you have changed your habit of taking tea and substitute it with green tea. You can apply the same “substitute-one-with-another” (SOWA) rule with other eating habits also.

I have changed several of my eating habits with this SOWA rule only.

HOW TO STAY HEALTHY: 5 SIMPLE TIPS

 

1. Don’t skip your breakfast:-

 

If you want to live a healthy life, you will surely need a healthy body. For achieving this, you can’t afford to neglect morning breakfast. Even if you are taking fruits, leafy vegetables, eggs and milks with your daily routine exercise, but you are skipping your breakfast. You need to understand  your all efforts will go in vain. Breakfast is very necessary for our fitness.

According to various researches, breakfast should be substantial in quantity and should be a right mix of protein, carbohydrate, vitamin C and fiber. Skipping breakfast may lead you, to feel depressed all day and overeating your afternoon lunch.

I usually take 2-3 brown bread/chapatti, 2 boiled eggs, pulse(1 bowl), 1 glass mix fruit juice and 1 glass of milk without cream.

 

2. Give priority to green vegetables, fruits, whole grains and low fat dairy products:-

 

Try to take more and more green vegetables and fruits in your diet. I know in our busy life we don’t have time to go to market personally to buy the vegetables and fruits. If you send your kids or servant to market they don’t give much attention to buy fresh vegetables because they take it as a task . So, you should spare some time for this activity. You can buy fresh fruits for yourself while returning from office this will not cost you much time.

Being a woman I know kids are always in hurly-burly to purchase and to come back home for watching TV, net surfing. So if we give a few minutes on it then we can have a healthy food for our self and our family. In dairy product we should avoid creamy milk and curd.

We should take skimmed milk and curd because these products are stuffed with plenty of protein. We can also take pulses for protein. Pulse is a rich source of good protein, it contain high amount of carbohydrates, vitamins and minerals like potassium, iron and other B vitamins.

 

3. Include starchy food for energy:-

Some people think that starchy food is fattening, but it is good source of energy and the main source of a range of nutrients in our diet. Starchy foods include potatoes, rice and bread. It contains fiber, calcium, iron and vitamins B. However, we should take starchy food in limited quantity.

 

4. Limited intake of saturated/trans fats and sodium:-

 

Harmful effects of saturated and Trans fats are well known now. Thanks to internet and electronic media. These two types of fats are main cause of Atherosclerosis which is mainly responsible for heart artery blockage and heart attack.

Saturated fats are found in packaged foods and junk foods. Furthermore, oil which is reused many times is also stuffed with trans fat and saturated fat. So, pay attention to the detail on the pack when you buy any packaged item.

Make sure it mentions the fat quantity on it. Try to stay away from street foods which is fried in dirty oils (I know it is very difficult). We should avoid extra salt and sugar. Both are very harmful for our health. Salt contain sodium, although sodium is important for our health but, it’s over use can increase the blood-pressure.

 

5. Consume sufficient amount of protein:

These products are protein rich so we should include them in our diet in a good quantity. Protein is very vital for our body; it functions as basic building blocks for our muscles, cartilage and blood. So, avoiding the protein intake can be very dangerous.

Sources of protein are meat, eggs, poultry, egg, nuts and beans. However, consuming too much red meat and chicken has side effects too. So, be in control.

If you are a vegetarian, still you have plenty of options. You can take pulses, milk, curd, paneer and cheese etc.

Who says that vegetarian has no options for intake protein?

If you are a vegetarian, you have plenty of options. For protein you can take Paneer, milk, curd, soybean, Kidney beans/Rajma etc.

These are my ways to stay fit and healthy, if you have other suggestions, feel free to share….