Healthy lifestyle

Health Is WealthHealth Is Wealth

Exercise TodayExercise Today

Exercise TodayExercise Today

Exercise TodayExercise Today

StressStress

May Lead to..May Lead to..

• ObesityObesity• DiabetesDiabetes• Heart diseaseHeart disease• CancerCancer• Chronic lung Chronic lung

DiseaseDisease

Now What ? ? ?Now What ? ? ?

Towards Healthy LifestyleTowards Healthy Lifestyle

Eat HealthyEat Healthy Exercise DailyExercise Daily Sleep WellSleep Well Avoid SmokingAvoid Smoking Avoid AlcoholAvoid Alcohol

KNOW THE KNOW THE DIFFERENCEDIFFERENCE

CEREALS dominate our plates, but do we REALLY NEED so much???

•Walking towards a HEALTHY DIET, our plates should be dominated by FRESH VEGETABLES.

Eat Smartly..Eat Smartly..

Eat every 2-3 hourlyEat every 2-3 hourly FRESH VEGGIES and FRUITSFRESH VEGGIES and FRUITS Whole Grains like Wheat, Brown rice or Whole Grains like Wheat, Brown rice or

unpolished rice, Bajara, Jowar, Nachniunpolished rice, Bajara, Jowar, Nachni Legumes and PulsesLegumes and Pulses Milk and Milk and

products(curd,buttermilk,paneer,yogurt)products(curd,buttermilk,paneer,yogurt) Lean chicken and fishLean chicken and fish Nuts(almonds,walnuts),Soyabean Nuts(almonds,walnuts),Soyabean

HEALTHYHEALTHY Monounsaturated Monounsaturated

fats( MUFA)fats( MUFA) Polyunsaturated Polyunsaturated

fats(PUFA)fats(PUFA)

1. Omega-31. Omega-3

2. Omega-6 2. Omega-6

UNHEALTHYUNHEALTHY Saturated fatsSaturated fats Trans fatsTrans fats Hydrogenated fatsHydrogenated fats

LOW FAT LOW FAT DIETDIET

Olive oilCanola oilSunflower oilSafflower oilRice bran oilSoybean oilGroundnut oil

FATS TO AVOIDFATS TO AVOIDButterMuttonRed meatCream

saucesDaldaCoconut oilPalm oil

FATS TO FATS TO CHOOSECHOOSE

Never ForgetNever Forget

Have minimun10-12 Have minimun10-12 glasses ofglasses of

WATERWATER per day. per day.

Eat lessEat less Walk more.. Walk more..

KNOW YOUR HEART BETTER KNOW YOUR HEART BETTER

DIET DIET FOR HEALTHY HEARTFOR HEALTHY HEART

SOME HEART FRIENDLY FOODS:• Oats•Garlic•Tomatoes •Onion •Soy and products•Curd (low fat)•Flaxseeds •Citrus Fruits •Vegetables • Almonds and Walnuts

Drink plenty of fluids like buttermilk, Drink plenty of fluids like buttermilk, lemon water, coconut water and plain lemon water, coconut water and plain water.water.

Use NONSTICK utensilsUse NONSTICK utensils Use oil spraysUse oil sprays Do not mix two oils, store them separately.Do not mix two oils, store them separately. Do not reheat the used oil Do not reheat the used oil Read the labels carefully.Read the labels carefully. Look for words like TRANSFAT, Look for words like TRANSFAT,

SATURATED FAT, HYDROGENATED FAT SATURATED FAT, HYDROGENATED FAT on the food labels.on the food labels.

AVOID JUNK foodsAVOID JUNK foods

SMART tips towards SMART tips towards HEALTHY HEARTHEALTHY HEART

TAKE AWAY MESSAGETAKE AWAY MESSAGE

THANK THANK YOUYOU