Fruit and vegetables should be an important part of your daily diet.

They are naturally good and contain vitamins and minerals that can help to keep you
healthy.
They can also help protect against some diseases.
There are many varieties of fruit and vegetables available and many ways to prepare, cook
and serve them.
Fruit and vegetables are best bought when they are in season.
Otherwise try frozen or canned vegetables as they are just as nutritious and budget-friendly
as well.
You should eat at least 5 serves of vegetables and 2 serves of fruit each day. Choose
different colours and varieties.
Fruits and vegetables contain many vitamins and minerals that are good for your health.
Many of these are antioxidants, and may reduce the risk of many diseases:

Health :

Fruits and vegetables are low in fat, salt and sugar.

They are a good source of dietary fibre, which can make you feel fuller for longer
and prevent overconsumption of food.

As part of a well-balanced, healthy diet and an 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.

Disease protection:

Vegetables and fruit contain antioxidants and 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
• cancer – some forms of cancer,
especially bowel, stomach and throat cancers later in life
• high blood pressure (hypertension).
Fruit is the sweet, fleshy, edible part of a plant.

It generally contains seeds. Fruits are usually eaten raw, although some varieties can be
cooked.

They come in a wide variety of colours, shapes and flavours.

Common types of fruits that are readily available include:

• 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 passionfruit
• melons – watermelons, rockmelons and honeydew melons
• tomatoes and avocados.

Vegetables are available in many varieties and can be classified into biological
groups or ‘families’, including:

• leafy green – lettuce, spinach and silverbeet

• cruciferous – cabbage, cauliflower, Brussels sprouts and broccoli
• marrow – pumpkin, cucumber and zucchini
• root – potato, sweet potato and yam
• edible plant stem – celery and asparagus
• allium – onion, garlic and shallot.

Legumes
Legumes or pulses contain nutrients that are especially valuable.

Legumes need to be cooked before they are eaten – this improves their nutritional
quality, aids digestion and eliminates any harmful toxins.

Legumes come in many forms including:

• soy products – tofu (bean curd) and soybeans

• legume flours – chickpea flour (besan), lentil flour and soy flour
• dried beans and peas – haricot beans, red kidney beans, chickpeas and
lentils
• fresh beans and peas – green peas, green beans, butter beans, broad beans
and snow peas.
Foods of similar colours generally contain similar protective compounds. 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 -I mportant for fighting prostate
cancer and heart disease
• green vegetables – like spinach and kale. -- protect against age-related eye disease
• blue and purple foods – like blueberries and eggplant - protect the body from cancer

To maximise nutrients and appeal, buy and serve different types of fruit 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.
• Let colours guide you – get different combinations of nutrients by putting a
‘rainbow’ of colours (green, white, yellow–orange, blue–purple, red) on your
plate.

Daily allowances of fruit and vegetables

Different fruits and vegetables contain different nutrients.

The World Health Organisation (WHO) recommends that adults eat at least 400g, or 5
portions, of fruit and vegetables (excluding potatoes, sweet potatoes and other starchy roots)
per day to reduce the risk of disease. This amount of fruits and vegetables also ensures
adequate fibre intake and can also reduce total sugar intake.

By eating well, your children will have the energy they need to play, concentrate better,
learn, sleep better and build stronger teeth and bones. Building good habits in their early
years can also provide the protection of a healthy diet throughout their lives.

City Bengaluru:
Multifaceted megalopolis A bustling city that has evolved in multiple fields
including trade, manufacture, aviation and IT, Bengaluru today is known as the
silicon city of India and also the start-up capital of the country.

Bengaluru is a city that is older than many metropolitan cities of modern India
and has been home to many cultures since its founding. Thus, a tour around the
city offers an interesting kaleidoscope of experiences spanning history, cuisine
and traditions
Arguably one of the most interesting facets of Bengaluru is its market area or
pete.

A heritage walk around the bustling Avenue road is a great way to soak in
centuries of Bengaluru’s history.

Such walks are a journey in time from when Bengaluru was a traditional market
place confined within the fort walls built by Kempe Gowda when it was first
discovered, to its expansion during the colonial era and the boom during the
late 20th century y and to the cosmopolitan, start-up capital city that exists
currently.

There is a huge unity and Hospitality among the citizens of Bangalore and that is the reason
they welcome every tourists with an open heart.

Being the cosmo city and the IT center, pub culture dominates a lot.

Entertainment
A happening city indeed it is with a huge number of pubs, Art and
entertainment galleries, bright nightlife, huge shopping malls. There are
sumptuous areas for recreation and fun. Lal Bagh and Cubbon Park are
some of the parks for which the city is called Garden City of India.

Local Festivals
With vibrant colors and lights all over the city festivals of India like Deepavali,
Holi, Dussehra, Eid-ul-fitr, ganesh chaturthi etc is celebrated. This is done
without any religious boundaries and so you can enjoy joining them coming
from any part of the world.

Arts and crafts

Arts and crafts of Bangalore are one of the most impeccable throughout the
entire world. Starting from the finest crafts of wood carving, ivory carving to
the most striking and renowned Mysore paintings, all the credit goes to the
impeccable Bangalore arts. Along with this some superb works of doll
making, Metal ware, sandalwood craft, all of these showcase the
craftsmanship of Bangalore.
Religion and language
Bangalore is the home to several distinct types of religions like Hindu,
Marathi, Konkani, Tamil etc and showcases the perfect culture of India. La
nguages spoken here are Tamil, Telugu, Hindi, Marathi, English etc. With so
many types of people, Bangalore is now the third most populous city of India.
HISTORIC PLACES IN BANGALORE

1. Bangalore palace : draws inspiration from Windsor castle in England. Build in

1984 and
The Bangalore palace was built in the year 1884 and has been known for its beauty
ever since.
The awe inspiring Gothic windows and woodcarvings bear testimony to the stunning
architecture of the era passed.
Complete with beautiful gardens, the palace now hosts a myriad of exhibitions and
concerts.
A complete tour of the palace would take only about an hour and a half, but you will
remember the beauty and majesticity of the palace for the rest of your life.
2. The fort is especially important from a historical point of view because it is
representative of the rich art forms and artistic talent that prevailed during those
times.
The two-storied structure has pillars, balconies and carved arches. The palace was
originally constructed to be used by Tipu Sultan himself as a summer retreat.
In fact, he had christened it 'Tashk-e-Jannat' which means the envy of heaven.
It is quite interesting to note that while the palace represents Islamic style, one can
also find a temple of Lord Ganesha there.
This speaks volumes about the religious tolerance of Tipu Sultan, under whose
aegis the construction was completed in 1791.
History lovers should not miss the art gallery in the fort, which is home to hundreds
of historical paintings and carvings.
3. Vidhan Soudha is not only of extreme political importance to the city but is also one
of the most prominent landmarks of Bangalore.
This historical place in Bangalore cannot be undermined either.
The building is a rich amalgamation of neo-Dravidian, British, Indio-Islamic and
contemporary architecture.
This speaks volumes about the degree of secularism in historical times.
The foundation stone of this largest legislative building in India was laid by Pt.
Jawaharlal Nehru in the year 1951and the construction was completed under the
supervision of the then Chief Engineer, late B.R.Manickam.
While you are here, make sure to visit the Cubbon Park for a relaxed evening.
Also, do not forget to stand back and admire the architecture of Bangalo re's High
Court.

INDIAN MONUMENTS:

The skyline of Bijapur, a small town in north Karnataka, is dominated by the India’s largest
antiquated dome that is called the Gol Gumbaz.

The majestic structure is a mausoleum of Mohammed Adil Shah, the Sultan of Bijapur

One of the most striking and grand royal tombs to be built in India, it is aptly known as the Taj
Mahal of South India.

Taj Mahal, synonymous with India’s identity, is the crowning jewel of Mughal architecture in
India. The Mughal tradition of erecting majestic mausoleums in memory of Royal members found
its culmination in the Taj’s majestic form.

The central focus of the complex is the Tomb structure. Made completely out of white marble, its
beauty lies in the symmetry of its architecture.
The marble exterior changes color periodically reflecting the light conditions of the day and
produces an astonishing pearly diaphanous effect at night.

GIFTS

Gifts That Uplift

The most meaningful presents may not come wrapped in shiny paper or frilly ribbons.
They’re the ones that lighten your spirit, ignite your imagination, and ease your
troubled mind.

Gifts That Uplift

The most meaningful presents may not come wrapped in shiny paper or frilly ribbons. They’re
the ones that lighten your spirit, ignite your imagination, and ease your troubled mind. Here, in
the season of generosity, tales from O's friends and family about the greatest gifts of all.

1. I was living in California when I found out my grandmother had congestive heart
failure and wasn’t expected to pull through. She was one of my best friends—I’d
lived with her when my dad was overseas in the army. I always felt like her arms
were around me, that I could say anything to her.

I made it to Illinois in time to be there the day she died. When I went to her home
to go through her belongings, I found a glass canning jar of pickled beets in the
fridge with my name written on the label. I hadn’t been back there for some time,
but I think she somehow knew I’d be with her at the end of her life. I sat down,
crying, and ate the whole jar.
2. After my first year with my boyfriend, I expected a decent birthday gift—maybe
a nice dinner or a cute jacket from my favorite store. So when he handed me
what felt like a wrapped piece of paper, my heart sank. With fake enthusiasm
cued up, I unwrapped a two-pocket folder. Inside were official documents for a
star he’d purchased for me—and named Martine. That was the name given to my
mother in a Quebec orphanage before she was adopted in the U.S. and renamed
Judy. It’s also my middle name. My mother died when I was 16, and I’d spent a
few embarrassing nights tearfully telling my boyfriend stories about her. Even
though a piece of paper can’t bring her back, the night sky has felt different ever
since—like she’s up there sparkling in all her eternal glory.

ENVIRONMENT:
as the planet heats up, it’s all going to get much worse.
patients in a hospital gasping into oxygen masks like victims of a chemical
attack; streets engulfed by brown smog; waves of toxic white foam bobbing
along a river.
The growing demand for urbanization, industrialization, mining, exploration, etc. has disrupted
the harmonious balance of the natural environment. Many unwanted man-made components are
polluting the environment and so environmental pollution has now become a serious cause of
concern.

The situation has now reached at such a dangerous level that air and water without which we can't
live, has been become polluted in a great extent. The most prevalent causes of environmental
pollution are as under:

• Industries
• Transportation
• Urbanization
• Agricultural Activities
• Growing population
• Natural Causes

Pollution of the environment is growing day by day due to the prevalent transport system which is
basically based on fossil fuels. As a medium of transport, we are using, scooters, cars, buses,
trains, airplanes. These all modes of transport use fossil fuels as fuel and the smoke that comes
from these modes of transports pollutes the environment.

in urban areas more and more people come for employment and residence. During the process
of urbanization to convert a place into a city many industries are established that emits
pollutants.

Agricultural activities are mainly responsible for the contamination of water and soil. This is
caused by the increased use of pesticides, chemical fertilizers for intensive production of crops.

The growing level of environmental pollution is devastative for all human beings as well as all
living creatures on the earth. It is time to understand the importance of healthy environment for
living a happy and healthy life.

GLOBAL WARMING

This rise in the earth’s temperature is caused due to increased amounts of greenhouse gases.
These Greenhouse gases are carbon dioxide, methane, and ozone

Industrial production and pollution, burning fossil fuel, mining, cattle rearing, open burning, and
deforestation are major human activities that cause global warming.

There will be numerous negative effects of global warming if it continues to grow in the
future. Consequences of global warming can be the melting of the polar ice caps, increasing sea
level that invites more tsunami and natural disasters, the spread of new diseases that can harm
human lives as well as all living creatures.

These can be done by promoting and protecting the environment, planting trees,
promoting electric vehicles, using renewable energy sources, and things that are environment
friendly. We should stop or reduce the use of fossil fuel and promote using renewable energy.
We should stop deforestation and activities that cause environmental pollution.

PLASTIC

We produce millions of tons of single use plastic every year, most of which cannot be recycled.
They are also non biodegradable and usually goes into a landfill where it is buried or it gets into
the water and after some time by various means it goes into the ocean. They enter into soil and
water bodies and break down into small particles, however, they do not decompose. They remain
in the soil and water for more than hundred years and release toxic chemicals and thus
damaging our beautiful planet and environment. The plastic bags that enter the water bodies are
a major cause of the water pollution. This is deteriorating our environment and ecology in every
possible way.

GEOGRAPHIC LOCATION OF INDIA

India is situated north of the equator.

. It is the seventh-largest country in the world