Nutrition and Fitness 

What is nutrition?

Nutrition means providing our body with all the elements required for its proper growth, functioning, and maintenance. Nutrients obtained from food, such as carbohydrates, proteins, fats, vitamins, minerals, and water, give our body energy, strength, and protection against diseases.

If our diet is balanced, the body remains healthy, and the risk of diseases is reduced. On the other hand, an imbalanced diet can lead to obesity, fatigue, and many other health problems.

What is fitness?

Nutrition:

1.Balanced diet and proper nutrition

To live a healthy life, it is very important to have a balanced diet and proper nutrition. Nowadays, people tend to forget nutrition in pursuit of taste, which results in illnesses and fatigue. Therefore, it is essential to understand that ‘Health is the greatest wealth.’

For a healthy body, a balanced diet should include fruits, vegetables, grains, pulses, milk, and an adequate amount of water. Fried, overly sweet, or salty foods should be consumed in limited quantities.

The foundation of a healthy life is based on a balanced diet and proper nutrition. If our food is nutritious and balanced, both the body and mind remain healthy.

2. What is a balanced diet?

A balanced diet is one that includes all types of nutrients in appropriate amounts, such as carbohydrates, proteins, fats, vitamins, minerals, and water. The right proportion of all these provides the body with energy, protects against diseases, and aids in growth.

• • Carbohydrates provide us with energy (such as rice, bread, potatoes).
  • Proteins help in the growth and repair of the body (such as lentils, milk, eggs, fish).
  • Vitamins and minerals protect against diseases and enhance the body’s functioning (such as fruits and green vegetables).
  • Water keeps the body hydrated and removes toxins.

3.Healthy eating habits

Not only the type of food, but also the way of eating is important. Eating on time, chewing slowly, and avoiding excessively fried or junk food are signs of a proper diet. Meals should include green vegetables, fruits, milk, lentils, and whole grains. And most importantly, it is not enough to just eat good food; it is also necessary to consume it in the right manner.

• • • One should eat on time.

    • Food should be eaten slowly and chewed properly.

    • Breakfast should never be skipped.

    • Deep-fried and junk food should be avoided.

    • You should drink at least eight glasses of water every day.

4.Benefits of a balanced diet

Eating a balanced diet keeps the body strong, boosts immunity, and keeps the mind happy. It helps in proper development in children and enhances productivity in adults.

Balanced diet and proper nutrition are the keys to a healthy, active, and happy life. We should pay as much attention to the quality of our food as we do to the quantity.

“Health is the true wealth of life, it is the duty of every person to take care of it.”

• • Nutrition for children and adolescents

Childhood and adolescence are the most important periods of development. At this age, the body needs adequate protein, vitamins, and minerals. Milk, lentils, fruits, vegetables, eggs, grains, and nuts should be part of children’s diet.

Children are often attracted to junk food or sugary drinks, which are harmful to their health. Parents should encourage children to develop a habit of eating nutritious food and motivate them to prefer homemade meals. Proper nutrition not only makes children physically strong but also enhances their mental development.

Fitness:

1.The importance of physical exercise

A healthy mind resides in a healthy body. Physical exercise is very important for maintaining success, happiness, and energy in life. Exercise not only strengthens the body but also keeps the mind calm and balanced. Exercise strengthens the body and refreshes the mind. Participating in yoga, walking, or any sports activity for at least 30 minutes daily is beneficial.

2.The meaning and types of exercise

Exercise means keeping the body active and making its muscles agile. Exercise can be of many types —

• • Yoga postures and pranayama, which keep both the body and mind healthy.

  • Running, cycling, swimming, or playing sports that increase physical endurance.

  • Morning walk, which makes a good start to the day and refreshes the mind.

 Some easy yoga poses for kids

3.Benefits of exercise

1. 1. It maintains proper blood circulation and keeps the heart healthy.

   2. Exercise improves digestion and increases the body’s immunity.

   3. It prevents diseases such as obesity, diabetes, and stress.

   4. A person who exercises regularly boosts both their confidence and efficiency.

4.The right time for exercise

Morning time is considered the best for exercise because the environment is pure and the mind is calm at that time. However, those who cannot exercise in the morning should definitely do light exercise in the evening.

Physical exercise should be an integral part of our lives. Just as we eat daily, exercise should also be a daily routine.

“Exercise is the cheapest and most effective way to maintain health.”

     why you need

In today’s fast-paced life, obesity has become a serious problem. An unbalanced diet, excessive consumption of junk food, and lack of physical activity are the main causes. Obesity is not just a matter of appearance, but it can also lead to various diseases — such as high blood pressure, diabetes, heart disease, and joint pain.

Regular exercise, a balanced diet, and adequate sleep are necessary for a healthy life. Both children and adults should spend time in activities like sports and yoga instead of watching mobile phones or TV. The most effective measures to prevent obesity are ‘healthy eating, regular exercise, and positive thinking.’