Healthy Family Happy Family!
The 10 Digit Number 9856222110 To Keep You Fit!
Sorting through nutritional and health advise can be confusing for nearly everyone, children and their families, including Paramedicals like physicians, dietitians, nurses and fitness experts!
So, as a nutritionist I am trying to simplify some sound recommendations that you can use in guiding your family and friends towards a healthy lifestyle.
In this smart world remember The 10 digit Health number 9856222110 to keep you fit!
9: 9 hours of sleep can help protect both mental as well as physical health. While we are asleep our brain forms new pathways to help us learn and remember information. Sleep helps to maintain hormonal balance and build strong immunity. (For adult it ranges from 7-9 hours)
8: 8 glasses of plain drinking water is important to lubricate our joints, cushion organs and maintain body temperature. Reach out more for plain water whenever you can, don’t wait till you are thirsty.
5: Power of punch we know, similarly power we get when we eat 5 servings of colourful fruits and vegetables daily. It helps us to maintain our weight and immunity.
6: This number indicates 6 serving of carbs in our diet. They are primary source of energy, but currently we are getting this from pav, bread, pasta, pizza, noodles, donuts, cookies etc. These give you only energy and has no other nutrients leading to lifestyle diseases. Friends swap these with our grandma’s millets to make, try Bajra rotla pizza, whole wheat cookies, jowhari, bajri rotis or parathas. This will help you maintain your energy level and you will not feel cranky, dizzy or drowsy.
2: For boys and girls it’s a beauty nutrient! 2 servings of (protein) dals and pulses help to keep your skin and hair healthy and build strong body. My vegetarian friends consume minimum 2 bowls of dals / pulses / soya beans / peanuts etc.
2: Start depositing good amount of calcium in your bone bank with 2 portions of milk/ curd / homemade paneer / buttermilk etc. If you ignore this, soon you will need the help of a stick to walk.
2: Noooo more than 2 hours of screen time a day for any one, Don’t substitute your social and family time with screen time.
1: After mindful eating don’t deprive yourself of your favourite food. Remember the rule of 10 . It says 9 healthy + 1 favourite treat = 10
1: Instead of meeting your friends at restaurants, cafe or cinema halls, meet them at any playground to enjoy your favourite sports. That will solve the purpose of meeting and your physical activity. Be active daily for an hour.
0: Sugary sweetened beverages' consumption has increased dramatically, they are doing so much harm to your body that taste is not worth it! Try coconut water, lemon juice, jaljeera, kokum sherbat.
Simple foods which come from Mother Earth are far better and keep you much more energetic than any factory packed food. Money can buy you medicines but not health.
Friends health is the first goal of your life, nurture it with the 10 digit health number to keep you fit!
(Toral Shah is a Consulting Nutritionist)