Gurleen Kaur

Nowadays everyone wants to become fit and healthy.

Many people start going to the gym. Some of them start doing exercise. But they forget that a healthy and balanced diet is also important to become healthy and fit.

 “TO KEEP THE BODY IN GOOD HEALTH IS A DUTY, OTHERWISE WE SHALL NOT BE ABLE TO KEEP OUR MIND STRONG AND CLEAR.”

BUDDHA

Tips for healthy eating 🍴

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1. Don’t skip your breakfast 🥣

Breakfast is most important. If you skip your breakfast then your energy will be low all day.

Your breakfast should include nutrients, calories, protein.

Drink a glass of milk 🥛 every morning.

Here are some breakfast dishes :

SCRAMBLED EGGS 🥚

Ingredients

• 2 eggs
• 4 tablespoon semi-skimmed milk
• 2 slices of wholemeal toast
• Pinch of black pepper
• 2 teaspoon butter spread

Mix the eggs and milk in a bowl. Put the butter in a pan and spread. Add the egg mixture on it. Cook it over a medium heat.

Stir slowly until they are set, with big and soft curds. Put the eggs on the slices of toast and sprinkle it with chives and some pepper. Then it is ready to eat.

APPLE PIE PORRIDGE 🍎

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Ingredients

• 50g porridge oats
• 200ml semi-skimmed milk
• 1 medium dessert apple
• Pinch of cinnamon

Put all the ingredients into a pan. Stir it until it start boiling on heat. Then lower the heat and stir again slowly for 5 minutes.

Spoon the porridge into a bowl and add a sprinkle of cinnamon.

2. Must eat one fruit a day 🥙

Eat fruits and vegetables regularly. Fruits include vitamins and minerals, and they are high in fiber.

Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.

Eating fruits like banana can help you in growth of your body.

3. Stay hydrated

Aim to drink 6 to 8 glass of water everyday. Water helps muscles and joints work better.

When you’re well hydrated, the water inside and outside the cells of contracting muscles provides adequate nutrients and removes waste efficiently so you perform better. Water is also important for lubricating joints.

4. Vitamin D

Vitamin D is important for the body. It helps in keeping bones and teeth healthy.

Lack of vitamin D will lead to pain in bones in adults. We can get Vitamin D from sunlight ☀️.

Vitamin D is also found in some foods like:

• Red meat
• Oily fish
• Egg yolks

5. Healthier snack ideas 🍲

BAKED BEANS ON TOAST

Ingredients

• 22g slice of toasted whole grain or wholemeal bread
• 60g baked beans
• Optional sprinkling of chives

CHEESE AND TOMATO TOSTIE

Ingredients

• 1 wholegrain crispbread
• 15g grated 30% less fat mature cheese
• 40g tomato
• an optional sprinkling of chopped spring onion

Chop the tomato and onion, then sprikle them over a slice of bread 🍞. Cover it with grated cheese 🧀 and place it under a pre-heated grill for some minutes.

6. Eat less salt

Eating too much salt can lead to high blood pressure. Don’t eat more than 6g a day.

The food that we buy already contains 3/4 of salt in it. Like soups, breads and sauces.

7. Do exercise

Do regular exercise, it will help you reduce risk of getting serious health conditions.

If you’re trying to lose weight then eat less and be more active. Eating healthy and balanced diet can help you in maintaining a healthy weight.