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Health and Fitness


Good health is the key to a happy life, glowing skin, lots of energy and activity and a healthy mind and body. Therefore it is necessary that you eat good nutritious food, exercise regularly and get plenty of rest.

A proper diet
It is normally believed many most of the teenagers that being slim is beautiful and to achieve the figure like that of their favourite filmstar and model they nearly starve themselves. Well that is not the case. What you have to do is eat proper nutritious food. Your diet should contain sufficient proteins, carbohydrates, fats, minerals, vitamins and fibres. Therefore you need to eat a combination of different foods everyday that will contain atleast the recommended quantities of all these essential foods.

Eat the following foods daily:

1. Meat, poultry, fish, eggs.
2. Pulses and cereals.
3. Rice, chapati, bread etc
4. Plenty of fruits and fruit juice.
5. Plenty of fresh green and leafy vegetables.
7. Eat potatoes but not fried ones.

Eat in moderation the following:

1. Butter, jams, salad dressings.
2. Nuts including peanuts.
3. Dairy products (milk, cheese, yogurt etc).

Eat occasionally the following:

1. Chocolates, cakes, biscuits, sweets, chips, fries, popcorn and soft drinks.

Thus try to incorporate the following in your daily diet:
1. Try to eat 5 servings of vegetables daily. Vegetables should be fresh and should be not be overcooked. The best way to cook vegetables is to steam them. However eating raw vegetables is best.

2. Also try to eat 5 servings of fresh fruit or drink plenty of fresh fruit juice.

3. Drink semi-skimmed or skimmed milk rather than full fat milk.

4. Add plenty of pulses in your diet. They provide plenty of protein and also contain lot of fibre.

5. Eat more wholegrain products. Eat roti rather than paratha. Eat whole-wheat bread and eat brown rice rather than white rice as they contain much more nutritional value.

6. Eat plenty of water and fluid.

If you are on diet and plan on losing weight never starve yourself. You will harm your body, will feel weak and it will be difficult to concentrate on your studies. Remember any successful diet involves consuming less calories but eating wisely. Thus follow these simple rules to lose weight.

Dieting Rules:
1. Eat a heavy breakfast, a substantial lunch and then a light dinner.
2. Don't eat a heavy and a large meal at night when you will have little opportunity to exercise afterwards.
3. Eat slowly and chew the food properly.
4. Don't eat while you are watching TV or reading etc coz you tend to overeat.
5. Totally stop fried foods, chocolates, icecreams and cakes.
6. Drink skimmed or semi-skimmed milk coz full fat milk contains too many calories and is no good.
7. Put your food onto smaller plates-less will seem more.

Exercise and fitness
You will be fit and active with proper diet and regular exercise. Exercise benefits almost every aspect of life. Exercise will keep your figure trim and toned and that will improve your looks making you more confident with yourself in whatever you do. You will feel more energetic and active and it will help you not only in your academic score but also later in life. Therefore you should take up any form of exercise that you are comfortable with. Do it 5 day a week and see the difference.

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