1 year ago
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Hi i just wanted to ask how can i keep myself healthy can you pls tell a little bit it will help a lot
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1 year ago
Dear Mouli Jain, Thank you for the question
Reference ideal body weight and height for 16-year-old female can be considered as 51.3 kg and 159.7 cm height.
Here are few guidelines for healthy balanced diet that can be considered:
-Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
- Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
-Begin your day with a well-balanced breakfast as it is an important meal of the day.
-Avoid skipping meals. Also, try to avoid fasting and feasting too often.
- Consume small frequent meals, with healthy snacking options.
-Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
-Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
-Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
-Have your last meal at least 2-3 hours before sleep time.
-Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
- Engage in at least 60 minutes of moderate physical activity throughout the week.
-Try and follow a good sleep regimen in terms of both quantity and Quality.
For a customised and personalised meal plan for specific conditions, please contact your Health care professional.
Hope we have answered your query
Wishing you a great day ahead
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