TOP 10 FOODS FOR CHILDREN

Eating Healthy Food Alone Would Not Help You Live Bright!
Exercise Is Combo With It!

Healthy food is food considered beneficial to health in ways that go beyond a normal healthy diet required for human nutrition. The United States, health-related claims on nutrition facts labels are regulated by the U.S. Food and Drug Administration (FDA), while advertising is regulated by the Federal Trade Commission.

There are different kinds of food in the world which help in making a person healthy. Some of them are:

Lemon

Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones,

Broccoli

One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients,

Dark chocolate-

Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals,

Potatoes

One red potato contains 66 micrograms of cell-building folate — about the same amount found in one cup of spinach or broccoli,

Salmon

A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer,

 Walnuts

 Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts. Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don't skip the SPF!),

 Avocado

Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent,

Garlic

It is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli,

Spinach

It contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health,

Beans

 Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.

These foods are rich in different types of nutritive content. They make up a large part of a balanced diet. Foods which contain a lot of nutrition are sometimes referred to as "Super Food". 

Exercise Is Just As Important As Your Food!! 

         Another important aspect of a healthy lifestyle is exercise. It energises the mind and body and helps in improving our immunity. There are different forms of exercise practised in different regions, like lunges and squats, push-ups, pull-ups, sit-ups and other cardio-vascular exercises.

 Yoga originated in India and is practised in different parts of the globe. Bakasana, Bhujangasana, Mayurasana, etc. are parts of yoga. Vinyasa burns up to seven calories a minute, according to a study published in the journal Medicine & Science in Sports & Exercise. Ashtanga requires strength and endurance, so you’ll get the most out of it if you practise regularly. Kundalini was developed to calm the mind and energise the body through movement, the chanting of mantras, and breathing.  Surya Namaskar, a part of yoga is believed to be essential in making a person's body fit and healthy.

          Healthy food and regular exercise makes a person fit. It improves the focus and concentration and is considered the most important part of a healthy lifestyle. So, start living healthy, today!

Developing healthy eating habits will help you reach your goals, while ensuring you feel energised and able to enjoy life.

Here are a few eating habits which, once you've made them part of your routine, will have you set up for life.

1. Eat Healthy Unprocessed Food

Many of the packaged foods we buy today are aimed at convenience and involve the minimum of preparation time on our part - but they're not that healthy.
They often contain high amounts of preservatives, man-made colourings and other added chemicals, and as 12WBT dietitian Georgie Moore explains, there are other downsides.
"Packaged foods tend to be higher in fat, salt and sugar than food cooked from scratch, while lacking nutrients and fibre," she says.

Get into the habit of preparing meals from unprocessed foods and you will reap the health benefits.
This means cooking with fresh vegetables, lean meat, eggs and milk and eating plenty of fruit, nuts and legumes.

2. Switch to Healthy Whole Grains

Whole grains offer far more nutrients and fibre than their refined "white" varieties.And in a 2012 study at the University of Copenhagen, researchers found that overweight people who ate wholegrain wheat products lost more weight than those who ate refined wheat, and they also came out with lower cholesterol."Whole grains tend to have a lower GI (glycaemic index), so they help keep you feeling fuller for longer and maintain your energy levels and concentration," Georgie says.On the taste side, whole grains have more texture, flavour and nuttiness than refined ones.Adding whole grains such as quinoa and buckwheat to salads and other meals will add a heap of nutrients.

3. Change to Healthy Cooking Methods

The more you "do" to your food, the less it does for you.
So avoid things like deep-frying, which drenches your food in unnecessary calories, and boiling vegetables until they're drained of colour, as this will sap them of nutrients.

So avoid things like deep-frying, which drenches your food in unnecessary calories, and boiling vegetables until they're drained of colour, as this will sap them of nutrients.

4. Eat Healthy Portion Sizes

In today's supersized world, it can be hard to know what a healthy portion looks like.
All the advertising we see seems to be aimed at encouraging us to eat and drink a lot.
Plate sizes in restaurants get bigger and bigger, as do the servings themselves.

So it's little wonder that many of us consume more than we need on a daily basis, as our eating habits have changed without us even realising it.

5. Understand Healthy Eating-Out Options

Restaurants and cafes can seem like a minefield, not least because their portions are often much bigger than we need.

It's also tempting to go for the less healthy menu options. But that doesn't mean you can't put healthy eating habits in place when you're out with friends. Georgie suggests using the plate-portioning guide (see above) to help you when eating out. And you don't have to eat everything on your plate!

6. A Food Diary Will Help Your Healthy 

Eating Habits

Keeping a diary of everything you eat and drink throughout the day will give you a clear picture of how much you're consuming and how healthy it is.
It's not until we write everything down that we can see where to improve.

7.Water: Nature's Healthy Drink

Water is essential for life - it's required for digestion, absorption and transportation of nutrients, for elimination of waste and to regulate body temperature.
According to the Australian Dietary Guidelines a healthy amount for men to drink is 2.6 litres per day and women should have 2.1 litres (or 8 to 10 cups per day).