Blog by : Anushka Jain
A Fitness Guide
A balanced and healthy diet is the key to every problem your body is facing. Therefore, it is our duty to take care of our diet the most. It is said that for maintaining a good health and keep your body fit, a vegetarian diet is the best diet. However, there is no magic pill and there is not one specific diet for overcoming metabolic syndrome and keeping fit. Everyone’s body is different, therefore having different nutrient needs.
Still, there are some guidelines you can follow in order to make sure you are doing everything you can to nurture yourself.
- Keep hunger pangs in control by having a fruit or a healthy snack – oats/cornflakes.
- Eat slowly and chew properly.
- No television, no phone-calls during meal.
- Keep the portion size small.
- Opt for a clear soup or salad.
- Opt for lemon juice instead of soft drinks/milkshakes/coconut water.
- Prefer boiled rice.
- Choose fruit based desserts.
- Remember – don’t skip meals. To maintain your blood sugar level, eat frequent meals.
By following the above guidelines, you are taking care of your body by providing it the nutrients it needs. The above guide can be followed by anyone. But people with chronic illnesses usually need a different guide – one which can cure them of their illness.
0 – Tobacco
1 – Annual check-up
2 – Dental check-up in a year
3 – Months average blood sugar level (HBA1C)
4 – Pillars – 1) Healthy Diet
2) Regular Exercise
4) Diligent Monitoring
5 – Servings of vegetables and fruits
6 – Small meals
7 – Less than 7% of HBA1C
HIGH BLOOD PRESSURE
- Salt less than 3 gram/day
- Oil less than 10-15 ml/day
- No ghee, no butter
- No anger
1 – Physical Activity: Cycling / walking / shopping for groceries /
playing with children
2 – Diet and Nutrition
3 – Variety – All groups of food
4 – High fibre food
5 – Low cholesterol food
6 – Less salt
7 – Emotional support
8 – Medical follow-up
9 – Self monitoring
- Write a diary
- Exercise everyday
- Add variety to your workout
- Limit carbohydrates intake
- Don’t starve yourself – eat frequent meals
- Reduce your salt intake
- Make sure that you are getting your required amount of proteins
- Make sure you burn more calories than you gain
TEN STEPS TO LOWER YOUR CHOLESTROL
- Eat fruits and vegetable regularly
- Include whole grain every day
- Maintain a level of physical activity that keeps you fit
- Achieve and maintain a healthy body weight
- Keep total cholesterol and saturated fat low. A 2000 calorie diet. Healthy people should eat less than 300 mg cholesterol/day.
- Eat a menu rich in soluble fibre (oats, bananas, oranges, carrot).
- Include soya proteins.
- Avoid food containing trans-fat. Trans fats are found in prepared fried food.
- No curry.
- Avoid sleep after meal.