28. 1. Walk
Where?
To a nearby grocery shop
than going on bike
To a nearby department at
your workplace than talking
on phone
29. For example
I want to speak to my
colleague. I have two options
1. To call on her mobile and
discuss
2. Walk to the department and
talk directly
30.
31. 2. Switch off T.V. while eating
We don’t understand when
we are full and overeat if we do
not concentrate on eating
32.
33. Avoid processed food as it contains
1. Refined flours like maida
2. Artificial colors and
preservatives
3. Most of the time , it is high in
salt even though the taste is not
salty
34.
35.
36. Some exercise like walking,
swimming , stretching,
suryanamaskar etc , even for
10 minutes a day is better than
no exercise
37.
38. At home, one can be more
active by making simple
changes in room
Eg Sitting down for meals
instead of using a dining table
39.
40.
41. We can choose activities that
involve physical exercise when we
spend spare time
Eg
Playing an outdoor game with
friends rather than watching it on
T.V.
Going out for a walk with friend
rather than sitting and talking
42.
43.
44. We do not get enough sunshine
even though plenty is available in
our country
Indoor job
minimal outdoor activities
45. How does sunshine help us?
Vitamin D is produced in the skin when
sun rays fall on it.
Vitamin D makes your bones and muscles
stronger
It is known to have other good effects like
protection from various cancers
and heart diseases
48. Fibre is that portion of
vegetarian diet which our
digestive system cannot
digest. Though it is
ultimately completely
thrown out of our body in
stools, it has numerous
health benefits.
49. High fibre diet helps to prevent
common diseases of urban
population like:
Obesity
High cholesterol
Diabetes mellitus
Cardiovascular diseases
Constipation
Colon cancer
Irritable bowel syndrome etc
Piles
50. I
Most of the UNPROCESSED VEGETARIAN
food has good fiber content
51. 1. Eat fresh whole fruit instead of fruit
juice
2. Carry food items like an apple, a
banana , a mixture of roasted peanuts etc
at workplace and eat it when hungry
instead of eating food available in canteen
like samosa, bread, etc
52.
53.
54. High salt intake can cause various health
problems like
High blood pressure
Obesity
Heart disease
55.
56. How much sodium should we eat daily?
1. One to two grams
2. Ten grams
3. As much as we want
4. None at all
60. Most of the salt we eat every day is "hidden".
80% of the salt we eat is hiding in processed
foods like bread
61. Hidden salt
Some foods that do not taste salty may have
high sodium
Eg bread
tomato sauce
cakes and biscuits.
take-away foods, such chips, etc
Chinese food
processed cheese
62.
63.
64. If you buy a packed food item e.g. bread, how
will you find out how much salt it contains?
1. ask the shopkeeper
2. read the label
3. ask your doctor
4. taste it and find out
65. How will you effectively read the label?
Any ingredient that has sodium, salt or soda as
part of its name (e.g. monosodium glutamate,
baking soda) contains sodium.
66. Sodium level in food [in gram per 100
gram]
• Low - 0.1 or less
• Medium - 0.1-0.6g
• High - 0.6 or more
67. • Do not get mislead by mere words like
healthy
cholesterol free
low fat
natural etc etc
Ask questions to yourself and try to get correct
answers
