How Much Water Should 2 Year Old Drink Per Day The Role of Exercise and Diet in Healthy Living

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The Role of Exercise and Diet in Healthy Living

Small lifestyle changes can have a significant impact on your long-term health and fitness. It doesn’t have to be difficult! what can you do

Eat breakfast every day: Do you skip breakfast and find yourself reaching for coffee/tea, a biscuit and/or a chocolate bar by mid-morning? Your body calls for energy in the form of blood glucose to fuel your brain. Breakfast is the most important meal of the day.

Here are some quick and easy ideas to help you on your way.

  • Have a bowl of unprocessed whole grains (such as oats or muesli) with low-fat milk and fruit.
  • Most offices have refrigeration, take advantage of that and keep some whole wheat or fruit bread, English muffins, etc. at work to toast along with some of your favorite spreads like low fat cheese, baked beans, etc.
  • Keep a can of canned fruit on hand and have it with low-fat yogurt.
  • Prepare a low-fat smoothie with a banana, low-fat milk, low-fat yogurt and a pinch of honey.

Start your day this way and you’ll be surprised how much better you feel.

Fruits and vegetables:

“Eat the Rainbow”. The more colors you have in your diet, the better. Fresh fruits and vegetables are essential additions to your diet. The current recommendation is “2 and 5” – two servings of fruit and five servings of vegetables.

How can we achieve this?

  • Have a piece of fruit for breakfast and as a snack during the day.
  • Have a salad roll and some lean protein with lunch or vegetable soup.
  • For dinner, have a stir-fry where the vegetables are the center of attention with a small amount of lean meat complementing (rather than dominating) the dish.

Drink more water. If we simply replaced all other drinks and beverages in our diet with water, we would all lose weight! Imagine if every time you reached for a soft drink, fruit juice, alcoholic drink, energy drink, coffee or tea, you had a glass of water instead. You would shed unwanted body fat immediately. Water has no calories and is essential for daily functioning. Most people don’t drink nearly as much water as they need during the day. If you wait until you feel thirsty, you are already partially dehydrated!

Working in an air-conditioned environment, drinking certain beverages such as coffee, energy drinks and alcohol actually increase fluid loss. The best solution is to keep a bottle of water on your desk and drink it at regular intervals throughout the day. This should make you run to the bathroom at regular intervals throughout the day and pass clean, large volumes of urine – good for you!

Trim the fat. Focus on reducing the amount of fat in your diet, especially saturated fat, and especially if you’re trying to lose weight.

Fats per gram provide more than twice the energy concentration of protein or carbohydrates, so in terms of volume, you can eat significantly more if you’re lower in fat. Reducing fat consumption is relatively easy. Here are some tips:

  1. Buy lean cuts of meat from the supermarket or have your butcher trim the meat of excess fat.
  2. Look for leaner cuts of meat. White streaks through red meat indicate higher fat content or “marbling”.
  3. Remove the skin from the chicken before cooking.
  4. Use low-fat cooking methods such as spraying a nonstick pan with olive oil spray, grilling, steaming, or grilling.
  5. Read labels and choose lower-fat alternatives (eg, low-fat milk, cheese, yogurt versus higher-fat alternatives).
  6. Cut back on processed foods and takeaways – these are notoriously high in fat.

Five smaller meals throughout the day instead of three large meals. Eating smaller regular portions throughout the day will help you increase your resting metabolic rate and keep your energy output higher. Enjoy healthy snacks throughout the day. Snack on fruit and vegetable bars, dry crackers with Vegemite, low-fat cheese and tomatoes. Your options are limited only by your imagination.

Move! Probably the single biggest thing you can do to improve your health and fitness is to be active. Remember, exercise doesn’t have to hurt to be good for you. Just walking at a moderate intensity – 100 steps per minute is fast enough – for 30 minutes straight most days of the week is enough to improve cardiovascular function and body fat levels if you’ve been sedentary for a while. Once your health and fitness adjust to this level of activity, you can go further and harder. Puffing and puffing to the point of breaking a sweat 2-3 times a week will improve your heart and lung function.

Stretching and strengthening exercises are also important and should be done 4-5 times and 2-3 times a week. If you find it difficult to walk alone, do it with a friend. If walking bores you, you are looking for other options for exercise, go to the gym, start a team sport, ride a bike or swim. It doesn’t really matter – your heart doesn’t know what beats it, just use it!

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