EAT FOR NUTRITION ... DO WHAT IS NECESSARY... DON’T MISS YOUR DAILY EXERCISE. LOVE YOURSELF :

The necessities to add life to yeas in life – These simple yet profound words reflect the core of Ida Keeling’s philosophy for staying active and fit well into her 90s. Prioritize eating for nutrition, stay active, and love yourself, just like Ida Keeling!

I. The Importance of Nutrition
Your diet should prioritize nutrition over taste, emphasizing a healthy, balanced intake of both macronutrients and micronutrients, essential for the body’s proper functioning.
MACRONUTRIENTS (needed in larger quantities, measured in grams) :
PROTEINS: Found in foods like meat, beans, milk, fish, and eggs, providing iron, calcium, and vitamin D.
CARBOHYDRATES: Include fruits and vegetables for vitamins, minerals, and fiber. Examples are brown rice, whole-grain bread, and cereals, offering fiber, B vitamins, and magnesium.
FLUIDS: Drink 2–3 liters of water daily to stay hydrated.
FIBER: Vegetables like beans and cabbage aid digestion and overall health.

MICRONUTRIENTS : needed in smaller amounts, measured in milligrams, micrograms, or International Units : These are obtained from a varied diet of fruits, vegetables, and healthy fats.
DAILY RECOMMENDATIONS: Fruits and green leafy Vegetables: Consume five portions of a variety of fruits and vegetables each day.
Include dark green leafy vegetables both Indian and Western varieties: Celery, Lettuce, Turnip, Coriander leaves etc.
FOODS TO AVOID OR LIMIT: To maintain a balanced diet and avoid health risks, limit the following:
SALT: Adults should consume no more than 6 grams per day.
Be cautious of high salt levels in processed and ready-to-eat foods.
SATURATED AND TRANS FATS: Found in commercial baked foods cakes, cookies, pies, microwave popcorn, fried foods (French fries, doughnuts, fried chicken), frozen pizzas, and refrigerated doughs.
Use alternatives like AIR-POPPED POPCORN AND REDUCE BUTTER, MARGARINE, or other unhealthy fats.
ADDED SUGARS:
Sweetened beverages, packaged fruit juices, and desserts like ice cream, cookies, and cakes contribute to excess sugar intake. That will be much more than we expend through exercise.

F.S.S. – FAT, SUGAR, AND SALT: Overconsumption of these can be harmful, ADDICTIVE. Especially for children who may unknowingly consume large amounts while watching TV.
THE SCIENCE OF FOOD ADDICTION: FSS Research shows that foods high in fat, sugar, and salt can trigger the brain's pleasure centers, releasing chemicals like dopamine and serotonin. Over time, THIS CAN LEAD TO ADDICTIVE EATING HABITS.

COMMON ADDICTIVE FOODS INCLUDE:
Chocolate, ice cream, French fries, pizza, cookies, chips, cakes with heavy icing, cheeseburgers, ready-to-make soups, and packaged snacks.

KEY TIPS FOR A HEALTHIER LIFESTYLE
DON’T SKIP BREAKFAST: Skipping breakfast often leads to overeating during later meals.

II. DO WHAT IS NECESSARY …. NOT WHAT YOU WANT
Human life revolves around three essential activities: WORK, SLEEP, AND PERSONAL TIME, often distributed equally. Beyond sleep, our daily routines reflect a blend of personal, professional, and social responsibilities, requiring a balance between survival needs and aspirations.
Every small action we take contributes to the rhythm of life, fostering growth, purpose, and fulfillment. Striking this balance helps us navigate challenges, connect with others, and adapt to ever-changing circumstances.

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