Healthy Lifestyle for Healthy Life
1. Eat right and the pants won’t fit you tight
Adding 1 potato chip small bag daily make you gain 7.5kgs in a year.
2. Ditch diet soda to lose weight
Deleting 1 can of soda daily from your diet help you prevent gaining 7 kgs in a year.
3. Curb your sweet tooth
Adding a piece of cake in your diet weekly makes you gain 1.5kgs weight in a year.
4. Eat mindfully, live vibrantly.
By replacing the 12-inch plate with a 10-inch plate make you lose 8kgs weight in a year.
5. Climb toward better health / Small steps makes a big difference.
Take the stairs. climbing 2 fleets of stairs (3 times a day) instead of elevators daily make you lose 1.5kg weight in a year.
6. It’s fun to run
By walking for 45 mins (5 times a week) make you lose 5.6 kgs in a year
7. Find the best fitness friend
Playing a sport with your friends for 30mins daily make you lose 10kgs in a year.
8. Turn housework into a workout
By doing household work daily for 30mins make you lose 5kgs weight in a year.
9. Drop the fries and tone your thighs
By deleting small french fries from your burger meal (once in a week) stops you gain 1.5kgs weight in a year.
10. Drink less sugar, you’re sweet enough already
By eliminating 2 tsp of sugar from your beverage, helps you in shedding 2 kgs of weight in a year
11. Dancing
12. Two pieces of biscuit
13. Get fit in the garden
Gardening for 30mins daily, makes you lose 3kgs of weight in a year.
Tips for Healthy Eating Habits –
There must be variety in Food.
- Daily sodium intake less than 2300mg and for >51yrs age less than 1500mg
2. At least half of the cereals have to be whole grains
Caffeine < 200mg/day
- It cannot be part of the first meal
- It cannot be consumed within 2 hours of workout
- Best consumed 1hour- 30 mins before workout
- A cup (150 ml) of brewed coffee contains 80-120 mg of caffeine
- 1 cup Instant coffee 50-65 mg
- 1 cup Tea contains 30-65 mg of caffeine
- 1 can Cola 54 mg
- Diet Cola 47
- Energy drinks 100
- Dark chocolate bar 18
- Chocolate bar 9
Exchanges combinations For Healthy Lifestyle
Veg Food Combination
a.) Breakfast:
Milk + cereals
Milk + Pulse
Pulse + Cereal
Milk + fruit
Soy + cereal
Pulse + nuts
Milk + nuts
b.) Lunch/Dinner
Milk + cereals
Milk + Pulse
Pulse + Cereal
Soy + cereal
Pulse
Milk
Meal Plan for Vegan – Food Combination
a.) Breakfast
Pulse + nuts
Cereal + soy
Soy + fruit
Nuts + fruit
b.)Lunch/Dinner
Pulse + Cereal
Soy + cereal
Pulse + nuts
Veg eggs Food Combination
a.)Breakfast:
Milk + cereals
Milk + Pulse
Pulse + Cereal
Milk + fruit
Soy + cereal
Egg + cereal
Egg + Fruit
Egg + milk
Egg + Pulse
Pulse + nuts
Milk + nuts
b.) Lunch/Dinner
Milk + cereals
Milk + Pulse
Pulse + Cereal
Soy + cereal
Egg + Cereal
Egg + Pulse
Pulse
Non- Veg Food Combination
a.) Breakfast:
Milk + cereals
Milk + Pulse
Pulse + Cereal
Milk + fruit
Soy + cereal
Egg + cereal
Egg + Fruit
Egg + milk
Egg + Pulse
Pulse + nuts
Milk + nuts
b.) Lunch/Dinner:
Milk + cereals
Milk + Pulse
Pulse + Cereal
Soy + cereal
Egg + Cereal
Egg + Pulse
Lean meat/meat + Cereal
Lean meat/meat
Pulse
Distribution
4 meals
- Meal 1 (within 1 hour) Calories: Total calories/4, Max cereal/fruit exchange 2
- Meal 2: Total calories/4, Max cereal/fruit exchange 2
- Meal 3: Total calories/4, Max cereal/fruit exchange 2
- Meal 4 (min 3 hours prior to sleeping): Total calories/4, Max cereal/fruit exchange 1
6 Meal
- Meal 1 (within 1 hour) Calories: Total calories/4, Max cereal/fruit exchange 2
- Meal 2: Total calories/ 12, Max cereal/fruit exchange 2
- Meal 3: Total calories/4, Max cereal/fruit exchange 2
- Meal 4: Total calories/12, Max cereal/fruit exchange 2
- Meal 5: Total calories/12, Max cereal/fruit exchange 2
- Meal 6: (min 2 hours prior to sleeping): Total calories/4, Max cereal/fruit exchange 1
For more Healthy Tips – stay updated with Journal Headlines. If you want to live a good life do start changing your eating habits then and only you can achieve Healthy Living.
