“ Eating Right for a Healthy Life”

Nutrition FITNESs & NUTRITION

Nutrition is the science of how food affects your body and health. A balanced BROCHURE
nutrition includes a variety of foods from different food groups, such as fruits,
vegetables, grains, protein, and dairy. These foods provide you with the
nutrients you need, such as carbohydrates, fats, proteins, vitamins, minerals,
and water.
“Eating Right for a Healthy Life”

Some tips for planning meals and snacks are:

 Eat a rainbow of fruits and vegetables every day. They are rich in
antioxidants, fiber, and phytochemicals that can protect you from


chronic diseases.
Choose whole grains over refined grains. They have more fiber,
Introduction
vitamins, minerals, and phytochemicals that can lower your risk of
diabetes, heart disease, and some cancers. Fitness and nutrition are two essential components of a
 Include lean protein sources in your diet, such as fish, poultry, eggs, healthy lifestyle. They can help you improve your physical and
beans, nuts, and seeds. They can help you build and maintain mental well-being, prevent diseases, and enhance your quality
muscle mass, support your immune system, and regulate your
hormones.
of life. A motivational quote by Hippocrates says: “Let food be
 Limit your intake of saturated fat, trans-fat, cholesterol, sodium, thy medicine and medicine be thy food.”
and added sugars. They can increase your risk of obesity, high blood
pressure, high cholesterol, and heart disease.
 Drink plenty of water throughout the day. It can help you stay
hydrated, regulate your body temperature, flush out toxins, and
prevent constipation.
 “Stay Active, Stay Fit”
Exercise
Exercise is the physical activity that makes your muscles work and requires your body
to burn calories. There are different types of exercises that can benefit your health
in different ways:
 Cardiovascular exercises (or cardio) are activities that increase your heart
rate and breathing rate. They can improve your endurance, stamina, and
cardiovascular health. Examples are running, cycling, swimming, dancing,
and skipping rope.
 Strength exercises are activities that make your muscles stronger and more
powerful. They can improve your muscle mass, bone density, and
metabolism. Examples are lifting weights, doing push-ups, squats, lunges,
and planks.
 Flexibility exercises are activities that stretch your muscles and joints. They
can improve your range of motion, posture, and balance. Examples are
yoga, pilates, tai chi, and stretching.
Workout routines and fitness tips:
 Aim for at least 150 minutes of moderate-intensity or 75 minutes of
vigorous-intensity cardio per week. You can also do a combination of both.
 Do strength exercises for all major muscle groups at least twice a week. You
can use your own body weight or resistance bands or weights.
 Do flexibility exercises at least three times a week. You can do them before
or after your cardio or strength exercises or on their own.
 Warm up before you exercise and cool down after you exercise. This can
help you prevent injuries and improve your performance.
 Vary your exercises to avoid boredom and plateaus. You can try new
activities or change your exercises' intensity, duration, frequency or mode.
“Plan Your Path to Good Health”
Meal Planning
Meal planning is the process of deciding what to eat for breakfast, lunch, dinner, and
snacks ahead of time. It can help you save time, money, and calories by avoiding impulse
buying, eating out, or skipping meals. Some tips for meal planning are:
 Plan your meals according to your o write down what you want to eat for each
meal and snack. schedule, preferences, and goals. You can use a calendar, a
notebook, or an app t
 Make a grocery list based on your meal plan. You can check what you already
have in your pantry, fridge, and freezer before you go shopping.
 Shop smartly by choosing fresh, seasonal, and local produce when possible. You
can also buy frozen, canned, or dried fruits and vegetables as long as they have
no added sugar or salt.
 Cook in bulk by preparing large batches of food that you can store in the fridge
or freezer for later use. You can also use leftovers to create new dishes or
snacks.
 Portion control by using smaller plates, bowls, and cups to serve your food. You
can also use measuring cups, spoons, or scales to weigh your food or use your
hand as a guide.
 Mindful eating by paying attention to your hunger and fullness cues, eating
slowly and without distractions, and enjoying the taste and texture of your
food.
A sample meal plan for a day:
Breakfast: Scrambled eggs with spinach and cheese, whole wheat toast, and orange
juice. Snack: Greek yogurt with granola and berries.
Lunch: Chicken salad sandwich with lettuce, tomato, and avocado, carrot sticks, and
apple slices. Snack: Hummus with whole wheat pita bread and cucumber slices.
Dinner: Beef and vegetable stir-fry with brown rice and soy sauce.
Snack: Dark chocolate and almonds.
 “The Power of Water”
“Enhancing Your Nutrition”
Staying Hydrated
Supplements
Water is your body's most abundant and essential substance. It makes up about 60% of your
body weight and performs many vital functions, such as:
Supplements are products that contain vitamins, minerals, or other substances
that can supplement your diet. They can come in different forms, such as pills,
capsules, liquids, powders, or gummies. Some reasons why you may need Transporting nutrients and oxygen to your cells , Regulating your body temperature,
supplements are: Lubricating your joints, Flushing out waste products , Cushioning your organs,
Maintaining your blood pressure, and Supporting your brain function
 You have a medical condition that affects your nutrient absorption or
metabolism. The importance of staying hydrated cannot be overstated. Dehydration can cause many
problems, such as:
 You follow a restrictive diet that limits your intake of certain foods or
nutrients.
 You are pregnant or breastfeeding and need extra nutrients for yourself Headaches, Fatigue, Dizziness, Confusion, Dry skin, Constipation, Kidney stones, and
and your baby. Urinary tract infections
 You are older than 50 and have lower levels of some nutrients due to Some tips for tracking your water intake are:
aging.
 You are an athlete or a very active person and need more energy and
 Drink at least eight glasses of water per day. Depending on age, weight, activity level,
recovery.
climate, and health conditions, you may need more or less.
Some recommendations for when supplements may be necessary are:
 Drink water before, during, and after exercise. You can lose a lot of water through
sweat when you work out, so you need to replenish it to prevent dehydration and
 Consult your doctor before taking any supplements to make sure they are muscle cramps.
safe and effective for you. Your doctor can also advise you on the dosage,
frequency, and duration of your supplement use.
 Drink water before you feel thirsty. Thirst is a sign that you are already dehydrated,
 Choose supplements that are tested and verified by a third-party
so don’t wait until you feel it to drink water. Drink water regularly throughout the day,
organization, such as USP or NSF. This can ensure that the supplements
especially in the morning and before meals.
contain what they claim and do not have any contaminants or harmful
ingredients.
 Read the label carefully and follow the instructions on how to take the  Drink water instead of sugary drinks. Soda, juice, sports drinks, and energy drinks can
supplements. Pay attention to the serving size, the active ingredients, the contain a lot of calories, sugar, and artificial ingredients that can harm your health.
expiration date, and the possible side effects or interactions with other Water is the best choice for hydration, as it has no calories, sugar, or additives.
medications or foods.
 Do not rely on supplements alone to meet your nutritional needs.  Add some flavor to your water. If you find plain water boring or bland, you can add
Supplements are meant to complement, not replace, a balanced diet. Eat some natural flavorings to make it more appealing. You can use fruits, vegetables,
a variety of foods from all food groups and drink plenty of water. herbs, or spices to infuse your water with different tastes and colors.