Imama Adil

 Fitness and Diet Book Instructions In today’s world keeping your body fit has been very difficult because of the new variety of food now days. Everybody wants to have good food which will keep them healthy and fit, but the junk food we eat now days neither keep us fit nor does it have any healthy value for us. We can be maintain our diet and keep ourselves fit by having a proper healthy food knowing what our body needs. How much nutrition, fats, proteins, vitamins, carbohydrates, fiber calcium our body needs and which food contains all things we need to keep ourselves in good shape. This book will tell us the ways we can keep our body healthy, how we can maintain our body by doing exercises, how to keep ourselves fit and prevent ourselves from health issues like heart issues, obesity, diabetes and blood pressure problems. We will know different exercises, what to eat and how much to eat Introduction It is a common belief that we are what we eat. To have a balanced diet, balance is the key to have it in right amount to keep our body fit. Not only eating result in fitness of body but drinks also help us to keep our body fit, having drinks with low sugar can help us maintain our body fit. It is important that we all should know that why it is important to have balanced diet and why to keep ourselves fit. It has been viewed that having unhealthy food can lead us to mental problems and can affect our growth process. To keep our body fit we have to eat healthy as well as we have to do exercise. There are many exercises now days being introduced that keep your body in shape. In order to have a perfect diet it should be planned like what to eat, when to eat, how much to eat. Now day’s nutritionist provides us with all the information regarding the diet we should have to get all the advantage from the food we are eating. A diet includes meat, grains, fruits, vegetables and dairy products. With all these some measures should be taken to avoid products like packed food, carbonated drinks, and have less sugar and fat products. Maintain a proper time table of diet as well as exercise and stick with it. It’s hard to control ourselves when a well presented food is served to us, but to have a fit and healthy body we should try to control our feelings regarding food. We cannot totally stop ourselves from having junk food but what we can do is to reduce the amount of junk food we are having, we should keep balance with our food and health. Chapter 1: Importance of maintaining a good diet: What is balanced diet? Balanced diet is to have diet that contains right proportion of nutrition like fats, proteins, carbohydrates, vitamins, minerals, water and fiber in right amount. The diet varies from person to person, it depends on the type of body and metabolism rate a person is having. The balanced diet should contain all the food from food group but in the right proportion also. The food lacking these nutrients can result in health problems, lack of energy and can also affect our growth rate. What is food group: Fruits and vegetables. Starch food e.g.: bread, rice, pastas. Some meat, fish, egg, beans. Milk and dairy products. Some drinks that are low in sugar and fat. Importance of Balanced Diet: A balanced diet is that provide body with all the important minerals, vitamins and minerals that are needed by the body organs to work properly. Good health means good body and good body means a person is free from all kind of diseases. By eating a balanced diet we ensure that our body is getting all the required vitamins and minerals we need. It make easier for ourselves to have right amount of calories, having fruits and vegetables and help our body to remain healthy and prevent from having excess weight or less weight. How to achieve a balanced diet: To have a balanced diet we should have a least three meals a day and most importantly without skipping breakfast, as it is beginning of our day. Every meals should have the right amount to nutrients and all food from the food group, low in fat, sugar and salt. Diet that contains starch food like rice, pasta, proteins rich food like fish, meat and some dairy products with less fat and sugar will give right amount of nutrients. Components of healthy balanced diet: 1- Dairy: These products includes cheese, milk and yogurt. Dairy products have high saturated fat and now day’s low fat products are easily available in market. Dairy is an important element of having calcium on our body so we should not totally avoid dairy products but to use them in right proportion. 2- Proteins: The products like meat beans, lentils, nuts, seeds and eggs. They are high in iron and rich source of fiber and vitamins and minerals. Meat should be cooked in low oil or should be grilled or oven baked. 3- Fruits: Fruits are high in fiber and have low calories and high nutrients. We can get vitamins and minerals through fruits. It can be in dried form or we can also have their juices. But most importantly it should be in right proportion, too much dry fruit can be bad for health. 4- Vegetables: Vegetables are best vitamin and minerals gaining food, cooking them in less oil or grilling them is best option to have them for a balanced diet. Green vegetables are considered to be the best for health. We can use them with rice, pasta and dairy products to have full advantage of it. 5- Grains: Grains are the best carbohydrates source to have, it includes breads, cereals, pastas and rice. They have iron and calcium that keeps our body balanced. Avoid using sugary breads or cereals. 6- Fats and Oil: We cannot totally avoid fat because some amount of fat is needed by our body, so having the right type for our body help it to keep function properly. Canola and sunflower oil are good for health and can be used in our meals. Fruits oil and low fat can be used for dressing our meals and salad, so we can have the right amount of fat and oil our body needs and stay healthy.