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Children Program
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Health tip of the day
- Eat fresh fruits and vegetables every chance you get
- Take control of what you eat. Learn to say “NO” to unhealthy foods
- Eat more grains and fiber. Eat less sugar and fatty foods
- Walk or jog everyday for at least 30 minutes
- Drink enough water and start your day with a cup. Our bodies consist mostly of water and requires between 1 and 2 liters of water each day so make sure to drink 8 to 10 cups of water daily.
- Be physically active and incorporate exercise into your daily routines.
- Brush your teeth right after dinner so you can be reminded not to eat after that.
- Choose fat-free or low-fat milk, yogurt, and cheese
- Consider fish, most fish are lower in saturated fat than meat
- Cut back on sugary drinks, the average 12-ounce can of soda has more than 100 calories and 10 teaspoons of sugar.
- Don’t eat just because you are bored; eat only when you are hungry.
- Don’t skip breakfast. It is the most important meal of the day
- In a restaurant, start you meal with a salad packed with veggies, to help control hunger and feel satisfied sooner
- Skip the fast food. Fast food can be very high in trans fatty acids, sodium and calories
- Stock your kitchen with fresh fruits and other healthy snacks and avoid buying unhealthy snacks
- Don’t eat too much pasta, bread, or rice. Eat more vegetables instead
- When you feel full, it’s time to stop eating
- When eating out, order steamed, grilled, or broiled dishes instead of those that are fried or sautéed
- Your plate should be half vegetables or fruits at every meal
- Avoid after-dinner snacks, but if you want to munch on something, eat an apple or a healthy snack
- Stay focused on getting in shape to be healthy, not on just getting thin
- Portion control, Portion control, Portion control !!
- Eat slowly and allow your stomach time to signal to your brain that you are full
- Get enough sleep (7-9 hours), It is essential to weight loss.
- Don’t eat at night. You need to stop eating at least 3 hours before you lay down to sleep
- Take a multi-vitamin. Take a good multivitamin every day to make sure your body is receiving its essential nutrients
- Weight loss is not a race, everyone loses weight at different rates. 0.5 – 1 KG a week is a healthy loss. If you’re achieving that, you’re doing brilliently
- Reward yourself with a non food treat when you hit a milestone, ie a new item of clothing
- Never go food shopping when you’re hungry!
- Size matters! Keep a track of your measurements, losing inches and dropping a clothes size is just as important and rewarding as what the scales are telling you
- Losing weight is a lifestyle, not a diet
- Make sure to eat your 3 full meals (breakfast – lunch – dinner) in the right time of the day, and eat your dinner 3 hours before sleeping.
- Enjoy your meals and eat slowly, each meal should not take less than 15 minutes to finish.
- Low fat and fat free products are not calorie free; they might contain high levels of sugars, thus resulting in weight gain. We advise to eat these products in moderation.
- Choose food lower in saturated fat, trans fat, and cholesterol.
- Make sure to eat 5-8 servings of fruit and vegetables every day.
- Lift weights. The more muscle mass you have, the more calories you burn.
- Analyze why you overeat. If you have other issues (depression, boredom, stress) learn to cope better with them without using food.
- Drink green tea instead of regular tea or coffee because it is a good antioxidant.
- Weigh yourself on weekly basis on the same scale in the same time of the day, preferably in the morning.
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