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Pakistan has high rates of diabetes, high blood pressure, and being overweight - 26.3%, 52%, and 62.1% of the population respectively. The document recommends eating a healthy, balanced diet with 3 meals a day including breakfast, and snacks in between. It provides tips for making healthier choices like substituting canola oil for banaspati and choosing fresh juices over boxed varieties. Regular exercise is also emphasized for weight control, reducing disease risk, and improving mood and health. The recommended amount is 30 minutes per day, and choosing activities you enjoy and can fit into your schedule is most sustainable. Consulting an expert can help determine the right plan.
Pakistan has high rates of diabetes, high blood pressure, and being overweight - 26.3%, 52%, and 62.1% of the population respectively. The document recommends eating a healthy, balanced diet with 3 meals a day including breakfast, and snacks in between. It provides tips for making healthier choices like substituting canola oil for banaspati and choosing fresh juices over boxed varieties. Regular exercise is also emphasized for weight control, reducing disease risk, and improving mood and health. The recommended amount is 30 minutes per day, and choosing activities you enjoy and can fit into your schedule is most sustainable. Consulting an expert can help determine the right plan.
Pakistan has high rates of diabetes, high blood pressure, and being overweight - 26.3%, 52%, and 62.1% of the population respectively. The document recommends eating a healthy, balanced diet with 3 meals a day including breakfast, and snacks in between. It provides tips for making healthier choices like substituting canola oil for banaspati and choosing fresh juices over boxed varieties. Regular exercise is also emphasized for weight control, reducing disease risk, and improving mood and health. The recommended amount is 30 minutes per day, and choosing activities you enjoy and can fit into your schedule is most sustainable. Consulting an expert can help determine the right plan.
Healthy Diet Things to remember: • Switch banaspati with canola oil. • For deep frying, use desi ghee as it does not get absorbed in fried foods as much as vegetable oil does. • Drink fresh fruit juices instead of the boxed variety. • Avoid ready-made desserts and mithai from the halwai. Healthy Diet Things to remember: • Try cooking at home as much as possible and cut back on dining out. • Replace full cream milk with low fat or skimmed milk. • Avoid deep fried items. • Avoid candies and chocolates as much as possible. • Drink plenty of water throughout the day. Exercise Exercise Why Exercise…? • Exercise helps to control weight. • Reduces your risk of heart disease, high blood pressure and diabetes. • Exercise decreases stress, depression and you will feel happier. • It will help you to maintain your physical strength. • Exercise can help you look better and live longer. Exercise How much exercise…? Exercise Which Exercise…? Exercise What's Right for Me…? • If what you're doing isn't fun, it's hard to keep it up. • Picking the right type of exercise may depend on your workout personality. For example, do you like to work out alone or in group. • You also need to plan around practical considerations. • It's a good idea to talk to some fitness expert. • Talk to your doctor before beginning an exercise plan.
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