Balanced Diet - 5

DRINK 6 TO 8 GLASSES EACH DAY Fluid

Function : Regulates body temperature, transports nutrients and removes waste products from the body.
Symptoms of losing too much water(dehydration) includes fatigue, flushes, dizziness, delirium, epileptic fits and heat stroke.

Source : Water, fresh fruit juice, soup, milk(preferably skimmed milk), tea etc.

Balanced Diet - 4

EAT LESS Fats, oils, salts and sweets

Function : Fats, oils and sweets provide calories. Eating too much will lead to obesity, high blood pressure, high blood cholesterol, heart disease, stroke etc. Salts maintain the balance of body fluid. Eating too much will lead to fluid retention causing high blood pressure.

Source : Butter, peanut oil, corn oil, cream, candy, soft drinks, pickled vegetables, salted fish, seasonings etc.

Balanced Diet - 3

EAT MODERATELY Meat, poultry, fish, eggs, dry beans and dairy products

Function : Rich in protein which is essential for growth and repair of body tissues. Red meat and liver are rich in iron which is essential for the production of haemoglobin and prevention of anaemia. However, meat is also rich in fat.
Eating too much will lead to obesity, high blood pressure, heart disease, stroke etc. Therefore one should not eat too much meat and should choose only lean meat to eat.
Dairy products are rich in calcium, protein, Vitamin D and B complex. They help to keep the bones and teeth healthy and can prevent osteoporosis.

Source : Pork, beef, mutton, poultry, fish, shellfish, dry beans, peas, soybeans, eggs, dairy products e.g. milk, cheese, yogurt, ice-cream etc.

Balanced Diet - 2

EAT MORE Fruits and Vegetables

Function : Contain beta-carotene, fiber, Vitamins A, B, C and minerals. They can keep body cells healthy, increase body resistance, prevent constipation and decrease the chance of having haemorrhoid and colon cancer.

Source : All kinds of fruits and vegetables.

Balanced Diet - 1

Different foods have different nutritional values. Eating too much or too little will certainly affect our health. Eat according to the Food Pyramid and you will obtain the right amount of nutrients and calories to stay healthy and can prevent diseases that are related to eating such as high blood pressure, heart diseases, stroke, osteoporosis and cancer.

EAT MOST Grains and Cereals

Function : Rich in starch, Vitamin B and plant protein.
Essential for heat production to keep us warm and is the main source of energy for our daily activities.
Whole-grain cereals have high fiber content which can prevent constipation.

Source : Pasta, noodles, oatmeal, rice(red, brown, white), bread, biscuits, starchy vegetables e.g. potatoes, taro.

Stretching

Stretching is the lengthening of muscles in order to increase muscle flexibility and joint range of motion. Stretching activities are an important part of any exercise or rehabilitation program. They help warm the body up prior to activity thus decreasing the risk of injury as well as muscle soreness.

Five benefits of stretching include:
- Increased flexibility and joint range of motion
- Improved circulation
- Better posture
- Stress relief
- Enhanced coordination

Core Training

What is meant by your “core” is the central muscles in the trunk of your body. These muscles work together to protect organs, produce movement, and keep you upright. They have something to do with nearly every movement you make, so their importance is obvious. One of the best side effects of having a strong core is good posture. When your muscles act together in harmony your body is carried in a way that reduces pain and strain. Many people suffer from back pain (particularly in the lower back) that can be minimized with core training and subsequent improvement in posture.

Core training includes a wide variety of exercises. Anything that causes you to engage your stomach muscles, back muscles and gluteus muscles is likely good for your core. Moves that require stabilization of all three of these groups are excellent in the world of core training.