Healthcare, Nutrition & Hygiene Health is Wealth A healthy mind lives in a healthy body.

Healthcare, Nutrition & Hygiene

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Healthcare, Nutrition & Hygiene

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Remember Health is Wealth
A healthy mind lives in a healthy body.
•Lead a healthy lifestyle .
•Walking is a good way to keep fit.
•Drink at least 8 to 10 glass of water daily.
•8 hours of sound sleep is a must.
•Follow a daily routine.
•Decrease stress and anxiety
•Be happy & pursue your interests and hobbies.
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Understand
•A healthy body looks fit.
•Correct & upright posture keeps a person healthy .
•Routine health check up.
•Enjoy a frequent hair & body massage .
•Try and sit down on the floor for an hour every day.
•Go for morning walks , jogging , cycling , swimming
climb stairs to stay active.
•Try and understand your body requirements.

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Nutrition
•Good eating habits is the best way to keep fit.
•Eat 5 times a day.
•Fresh fruits , salads & juices are good for health .
•Beverages like tea , coffee and fizzy drinks must be avoided.
•Avoid junk food.
•Avoid snacking .

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Eat right & Eat light
•Balanced diet , has the right amount of all the nutrients that
is carbohydrates ,fats, proteins ,vitamins and minerals
•A balanced diet high in proteins and low in fats and
carbohydrates. Diet containing enough vitamins and minerals
improve immunity and mental performance.
•Eat lots of green vegetables ,fresh seasonal fruits daily.

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Male/ Female Healthy  Weight Range
www.calculator-bmi.com
Obese30.0 and above
Overweight25.0 - 29.9
Normal18. 24.9
UnderweightBelow 18.5
Weight Status
BMI = Weight kg
Height meter 2

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Remember To Eat
•Breakfast like a king.
•Lunch like a layman.
•Dinner like a pauper .
“ Eat to live , don’t live to Eat. ”

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Diet Chart
Days
Break
fast
BrunchLunch Snacks Dinner
Sunday Egg BB
Milk
Banana
Amla ,fruit
Nuts juice
Rice,dal,Veg
Chapati,salad,
curd,buttermilk
Puffed rice
Chapati ,veg
sprouts
Bhel ,tea
Monday Veg
chapati
Milk,
Sprouts,
Fruits,
amla
Rice,dal,Veg
Chapati,salad,
curd,buttermilk
Chura Chapati ,veg , dal
Tea
Tuesday Idly
shambhar,
Juice
Milk, fruit,
nuts
Rice,dal,Veg
Chapati,salad,
curd,buttermilk
Veg B B
sandwich Soup
Veg
Chapati
Wednesday Cottage
cheese
Sandwich,
juice
Nuts, milk
fruit
Rice,dal,Veg
Chapati,salad,
curd,buttermilk
Veg, dal
Chapati
Milk ,Rusk
Thursday Upma, milk,
Dates/fruit
Cake, fruits
Juice,
Rice,dal,veg,
Chapati,salad,curd,
butter milk
Veg, chapati
Chutney
sandwich dal
Friday Mix sprouts
Juice oats
Milk, fruit Rice, egg
curry,Chapati,salad
,curd,bmilk
Sprouts Soup
Chapati,veg
Bhlel
Saturday Veg pratha,
Juice halwa
Milk, fruits ,
nuts, Amla
Rice,dal,egg
curry,Chapati,salad
,curd,bmilk
Milk, biscuit Roti dal or Pav bhaji

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In India 4.5 million people are victims of diabetes. The main reason is irregular meal, mental stress,
lack of exercise.
In Diabetes Type 1 the body is not producing insulin, while in Diabetes Type 2 the cells are not
responding properly to the insulin, or there is not enough insulin being produced.
The role of diet in diabetes
Meal of diabetic patient is depending on calories. Which decides on it’s age, weight, gender, height,
working etc. Depending on each person’s different –dietary chart is created. We must take special
care of time and amount of food in diabetes.
Morning at 6: ½ teaspoon fenugreek powder + water.
Morning at 7: 1 cup sugar free tea + 1-2 Marie biscuits or whole oatmeal cookies
Morning at 9: 1 plate upma or oatmeal + half bowl sprouts +100ml cream-free milk.
Morning at 11.30: 1 small fruit or 1 cup thin and sugar free buttermilk or lemon water.
Lunch at 1.30 : 2 roti of mixed flour, 1 bowl brown rice, 1 bowl pulse, 1 bowl yogurt, half cup
soybean or cottage cheese vegetable, half bowl green vegetable, one plate salad
4 pm: 1 cup green tea without sugar + 1-2 less sugar biscuits or toast
6 pm: 1 cup soup
8.30 pm: 2 roti of mixed flour, 1 bowl pulse, half bowl green vegetable, one plate salad
10.30 pm: Take 1 cup cream -free milk without sugar.
.
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Diet chart for general diabetics

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Advice for diabetics
•35-40 minute brisk walk every day.
•In your cooking, use more of curry leaves, fenugreek ,Cinnamon ,Amla powder , garlic & food
rich in vitamin C
•Diabetic person should eat food in between breakfast, brunch ,lunch, snacks & dinner.
•Avoid oily and rich food .Avoid molasses, sugar, honey, sweets, dry fruits.
•Intake more fiber foods . It increases glucose level gradually in blood and keeps control.
•No dieting and over eating .
•Diabetic person should eat food slowly.
•Avoid fruits like grapes,melons,banana, mango, chikoo & pineapple.
•Eat more of fruits rich in vitamin C.
•When you feel hungry intake raw vegetables, salad, green tea, soups, thin buttermilk, lemon
water.

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Keep your sugar in check.
•1.Raw vegetables
Raw food form the base of one of the most popular diets in the world, they’ll treat your diabetes too. Doctors have always
advised diabetics to have low-starch vegetables in the raw form. Some of these include carrots, cucumbers, cauliflower,
broccoli and spinach. As these vegetables are difficult to process when raw, the digestive system uses up more insulin in
the blood to digest this food, thus lowering blood sugar levels.
•2. Whole foods & beans
Everyone knows that when you consume whole food, you tend to consume lesser amount of food within that specific meal.
What this does is lower your blood sugar levels because the amount of sugar intake from any kind of food consumed is
lowered substantially E.g. oatmeal, muesli ,vegetable options include spinach, lettuce, cabbage, cucumbers, cauliflowers,
all types of gourds, green beans and okra (lady's finger). The colored vegetables that should form part of a healthy diet are
bell peppers of all colors, garlic . A balanced diet should include at least 4-5 vegetable servings, where one serving equals
half a cup of cooked or a cup of raw veggies.
•3.Fruits such as apples, berries, cherries, and pears contain fiber . Berries and citrus fruits are the best down the
absorption of sugar into the bloodstream options for people with diabetes since these are high in vitamins and antioxidants
that help in cell restoration while protecting against excessive oxidation. .Eat a lot of Indian goose berries Amla ,Kala
Jaamun , pears Acai Berry Barley flaxseed , lentils wheat bran (chokar) , cinnamon fruits rich in vitamin c.
•4.You must exercise regularly. People who exercise regularly are at 50% less risk to develop diabetes. Obesity is one of
the important causes of diabetes. To reduce the symptoms of diabetes, you should drink lemon water daily in the morning.
Fenugreek is also very effective in treating the diabetes. Soak the seed of fenugreek overnight and take it in the empty
stomach in early morning. You can also use fenugreek leaves in cooking in order to cure diabetes.
You can also chew few leaves of sweet neem every day in the morning in order to control the symptoms of diabetes . Black
berry seeds, leaves and it’s bark everything are very much effective in treating the problem of diabetes. You can also take
it’s seeds by making its powder. It is very effective in controlling the diabetes.
Bitter gourd which is known as ‘karela’ is also very effective in treating diabetes. You can also drink the juice of karela in
order to check the level of diabetes. It easily reduces the level of blood sugar in blood as well as urine You can also take
two cloves of garlic daily in the early morning on an empty stomach.

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•Tips to reduce Hypertension.
•1.Lose extra pounds and watch your waistline.
Blood pressure often increases as weight increases.
Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your
waist can put you at greater risk of high blood pressure.
•Asian men are at risk if their waist measurement is greater than 36 inches (91 cm).
•Asian women are at risk if their waist measurement is greater than 32 inches (81 cm).
2. Exercise regularly
•Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure
by 4 to 9 millimeters of mercury.
•3. Eat a healthy diet . Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products &
skimps on saturated fat and cholesterol can lower your BP.
•4.Reduce sodium in your diet. Consider boosting potassium. Eat less processed foods. Potato chips, frozen dinners,
bacon and processed lunch meats are high in sodium .
•Carrots , Spinach ,Tomatoes, Radish, Low fat plain yogurt are good in Potassium.
•5. Limit the amount of alcohol you drink & cut back on caffeine .
•6. Reduce your stress - Be happy & pursue your interests and hobbies .
Going for a short holiday with your family. Enjoy a frequent hair & body massage.
Good sleep breathe deeply , meditating are a few important tips to reduce stress.
Drinking a hot coco/chocolate drink helps to reduce stress.

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Total calories required by ADULTS
Men: 2,550 Calories Women: 1,940 Cal
 
 
 
               
 
 
  
Fat energy-giving food
 
  
Calcium
Roughage
Fiber


Fiber: 
 
Protein:
Vitamins
Carbohydrates
Protein body-building food

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Protein:
 
50gms
Fat:
40gms
Vitamin C
40mg
Vitamin A
2.4 grams
Calcium
400 mg
Iron
30 mg
Fiber:
41gms
Carbohydrates
100 gms:
Basic
Nutrients
Basic nutrients include need
daily
Total calories in
ADULTS
Men: 2,550 Calories
Women:1,940
Calories
Indian gooseberries ( AMLA ) are excellent
tonic for hair ,skin and brain.
Turmeric, orange peel and milk when made
into a mixture can be essentially beneficial
for your skin. It helps to clean as well as give
the skin a natural glowing look.
 
             
IronVitamin C
Folic acid

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Know how to make natural face pack at home for your beautiful face.
•Cucumber juice and rose water pack: 
Apply a mixture of rose water, cucumber juice and a dash of lemon juice once a
day. Lemon juice helps reduce the tan while rose water and cucumber work as cooling agents.
• 
•Honey and lemon juice pack: 
Mix two tablespoons of honey with a few drops of lemon juice and apply it on the
affected area once or twice in a day. Apply the mixture for a few minutes and wash it off with cold water.
• 
•Turmeric pack: 
One can also prepare a paste adding a pinch of turmeric, lemon juice and raw milk. Apply the mixture
properly and wait till it dries. Wash it off with cold water.
• 
•Oats and buttermilk pack: 
Buttermilk soothes and softens the skin. Make a pack by mixing a tablespoon of oats with
buttermilk and apply it on your face or body to get rid of tanning. Oats also help in exfoliating the skin so this mixture is
extremely beneficial.
• 
•Curd and lemon pack: 
In olden days, granny used to rely on a mixture of gram flour, lime juice and curd to get a
glowing skin. But one can use the mixture regularly to get rid of tanning.
• 
•Lemon juice pack for body parts: 
To keep your knees, elbows and other patchy areas smooth and clean, apply fresh
lemon juice. Keep it on for at least 15 minutes and wash it off.
• 
•Coconut water pack: 
Fresh coconut water makes the skin soft and fair. Using it twice in a day on hands and face can
prove beneficial.
• 
•Milk powder and honey pack: 
Prepare a paste adding equal quantity of milk powder, lemon juice, almond oil and
honey. Apply it on the affected portions for at least 20 minutes. It will help reduce tan. One can also store it for a week. If
you have time, use it thrice a day for better results.
• 
•Sugar and lemon pack: 
Sugar is considered as the best cleansing agent. Apply the mixture of sugar and lemon juice
on your face and wash it after 20 minutes. If you have dry skin, then add a few drops of glycerin to the mixture

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Do’s & Don'ts
•Do’s
•Drink one glass of luke warm
water every day.
•Eat a lot of greens, fruits
salads and sprouts.
•Eat regularly in small
portions.
•Balance diet .With a lot of
green salads and cereals etc.
•Include lots of liquid in your
diet.
•Don'ts
•Over eating ,avoid heavy
oily food.
•Junk food and aerated
drinks
•Avoid diet high on
carbohydrate .
•Dieting nor over eating.
•Over cook food.
•Do not sleep immediately
after meals.

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Some Interesting Food Facts
CARROTS
A sliced Carrot looks like the
human eye.
  The pupil, iris and radiating
lines look just like the human eye...and
YES science now shows that carrots
greatly enhance blood flow to and function
of the eyes.

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TOMATO
• A Tomato has
 four chambers and
is red.
  The heart is red and has four
chambers.
  All of the research
shows
 tomatoes are indeed pure heart
and blood food.

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GRAPES
•
Grapes hang in a cluster that has
the shape of the heart.
  Each grape looks
like a blood cell and all of the research
today
 shows that grapes are also profound
heart and blood vitalizing food.

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WALNUT
•
• A Walnut looks like a little
brain, a left and right hemisphere, upper
cerebrums and
 lower cerebellums. Even
the wrinkles or folds are on the nut just
like the neo-cortex.
  We now know that
walnuts help develop over 3 dozen
neurotransmitters for brain function.

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KIDNEY BEAN ( RAJMA )

• Kidney Beans actually heal and help
maintain kidney function and yes, they
look exactly like the human kidneys.

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SWEET POTATOES
•
• Sweet Potatoes look like the pancreas and
actually balance the glycolic index of diabetics. Sweet
potatoes are packed with nutrients and disease-fighting
fibre, almost 40 percent of which is the soluble kind that
lowers cholesterol and slows digestion. They are also
extra rich in carotenoids, orange and yellow pigments
that play a role in helping the body respond to insulin.
Plus, they are full of the natural plant compound
chlorogenic acid, which may help reduce insulin
resistance.

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OLIVES
•Olives assist the health and function of
the ovaries .

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ORANGES

•Oranges, and other Citrus fruits look just
like the mammary glands of the female
and actually assist the health of the
breasts and the movement of lymph in and
out of the breasts.

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ONIONS
• Onions look like body cells.
 
Today research shows that onions help
clear waste materials from all of the body
cells.
  They even produce tears which
wash the epithelial layers of the eyes

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BANANAS
•
•Bananas are not only a good source of B vitamins they also
contain vitamin C, A and high levels of potassium. The natural fiber
in bananas also contribute to the many health benefits listed below.
•healthy bowels
•cardiovascular health
•protection from strokes
•protection from ulcers
•improve blood pressure
•boosts energy
•help reduce water retention

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AMLA
•This tiny berry is believed to be the most
powerful rejuvenating agent known to man.
Amla is the most potent natural source of
Vitamin C. In fact, this tiny fruit has as much
Vitamin C as two oranges. Vitamin C, when
taken in the form of supplements, is not always
easily absorbed. But when you eat an amla
berry, the Vitamin C present is easily assimilated
by body.

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Hygiene
1
 .
 
   
Bathe daily.
• 
•2.
      Practice frequent hand washing.
• 
•3.
      Brush your teeth at least twice daily .
•4.
      Keep your home clean and free of dust and clutter.
• 
•5.
      Keep fingernails clean and avoid wearing nail polish .
• 
•6.
      Avoid touching your face, nose or mouth while preparing food.
• 
•7.
   Change your towels , pillow covers & bed covers regularly.
• 
•8.
      Avoid sharing personal things like soap, towel, handkerchief etc .
• 
•9.
      Keep food covered and free from contamination
.
• 
•10.
  Carry your own drinking water.
Cleanliness is next to Godliness.

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