top diet during pregnancy

Goals for Healthy Eating When Pregnant

• Eat a variety of foods to get all the nutrients you need. Recommended daily servings include 6-11 servings of breads and grains, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts). Use fats and sweets sparingly.
• Choose foods high in fiber that are enriched, such as whole-grain breads, cereals, pasta and rice, as well as fruits and vegetables.
• Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You

 Good nutrition during pregnancy, and enough of it, is very important for your baby to grow and develop. You should consume about 300 more calories per day than you did before you became pregnant.

 Although nausea and vomiting during the first few months of pregnancy can make this difficult, try to eat a well-balanced diet and take prenatal vitamins. Here are some recommendations to 

keep you and your baby healthy.

Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussels sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C a day.

• Choose at least one good source of folic acid every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans,

Pregnancy

One scientific term for the state of pregnancy is gravidity (adjective "gravid"), Latin for "heavy" and a pregnant female is sometimes referred to as a gravida.^[8] Similarly, the term parity (abbreviated as "para") is used for the number of times a female has given birth, counting twins and other multiple births as one pregnancy, and usually including stillbirths. Medically, a woman who has never been pregnant is referred to as a nulligravida, a woman who is (or has been only)

he sperm and the egg cell, which has been released from one of the female's two ovaries, unite in one of the two fallopian tubes. The fertilized egg, known as a zygote, then moves toward the uterus, a journey that can take up to a week to complete. Cell division begins approximately 24 to 36 hours after the male and female cells unite. Cell division continues at a rapid rate and the cells then develop into what is

Final weight gain takes place, which is the most weight gain throughout the pregnancy. The woman's abdomen will transform in shape as it drops due to the fetus turning in a downward position ready for birth. During the second trimester, the woman's abdomen would have been very upright, whereas in the third trimester it will drop down quite low, and the woman will be able to lift her abdomen up and down. The fetus begins to move regularly, and is felt by the woman. Fetal movement can become quite strong and be disruptive to the woman. The

EXERCISE AND STRESS

You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second — there's good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever. If you're not an athlete or even if you're downright out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.  

        

Positive and negative stress is a constant influence on all of our lives. The trick is to maximize the positive stress and to minimize the negative stress. Your participants will be shown how stress can be positive and negative, and we’ll look at the Triple A approach that will form the basis of this workshop.

The Stress Management workshop will give participants a three-option method for addressing any stressful situation, as well as a toolbox of personal skills, including using routines, relaxation techniques, and a stress log system.

  Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

• It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.
• It's meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements.

THE BIG CHANGES TO LOOSE WEIGHT.

TOP DIET AND NUTRITION TIPS FOR WOMEN

• Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day. Try to find minimally processed or locally grown foods whenever possible and make these foods the mainstay of your diet.
• Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.
• Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly dangerous for women. Eating lots of protein causes calcium loss. Over time, this could lead to a decrease in bone density and osteoporosis.
• Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.
• Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

Diet and nutrition for women tip 1: Eat to control cravings and boost energy 

Your diet has a major effect on your food cravings, your stress levels, and your energy throughout the day. By making smart food choices and developing healthy eating habits, you’ll find it much easier to stay slim, control cravings, and feel energetic all day long.

• Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.
• Eat regularly. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours. Support your body’s natural cycle of energy by eating a substantial breakfast, a nutritious lunch, a snack around 2 pm (to compensate for the body’s natural low point that occurs around 3 each afternoon), and a light early dinner.
• Cut the junk. The ups and downs that come with eating sugary snacks and simple carbohydrates cause extreme swings in energy level and mood. Cutting out these foods can be tough, but if you can resist for several days, your cravings will subside.
• Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas boost your “feel-good” serotonin levels without a crash. They also provide plenty of fiber, so you feel full much longer.

HEALTHY FEEDING IN LADIES

 A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce PMS, boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.

Nutrient-rich food provides energy for women's busy lives. A balanced diet filled with whole grains, fruits, vegetables, healthy fats, low-fat dairy and lean protein supports a woman’s health and wellness.
Nutrition plays different roles during different stages of a woman's life. During childhood, foods fuel growth. Through childbearing years, diet plays a role in fertility, a healthy pregnancy and prevention of chronic disease. In older years, what women eat can help keep minds sharp and bodies strong.

Complex carbohydrates—the “good carbs”—have not been stripped of their fiber and nutrients. Because they’re rich in fiber, they keep you full longer and help with weight control. Good sources of complex carbs include whole grains such as whole grain brown rice, stone ground whole wheat, millet, or quinoa, as well as beans, other legumes, fruit, and vegetables.
Simple carbohydrates—the “bad carbs”—have been stripped of their fiber and many of their nutrients. Simple carbs lead to a dramatic spike in your blood sugar, followed by a rapid crash. These carbs are much less efficient at filling you up and keeping you energized. Simple carbs include white flour, white rice, and sugary foods.

HEALTHY FEEDING IN MEN

A healthy diet for men includes:

• For vitamins, minerals and fiber, eat at least 2 cups of fruits and 2½ cups of vegetables each day.
• Whole grains. Eat at least half of all grains as whole grains each day. Replace refined grains with whole-grain bread, cereal, pasta, brown rice or oats.
• At least two to three servings of fish per week.
• At least 38 grams of fiber a day for younger men; 30 grams of fiber a day for men older than 50.
• Unsaturated fats such as oils, nuts and oil-based
  salad dressings in place of saturated fats including full-fat dairy foods, butter and high-fat sweets.
• 4,700 milligrams a day of potassium from fruits, vegetables, fish and milk.

IMPORTANCE OF PHYSICAL FITNESS

 One of the most basic and most efficient ways to bring down blood glucose levels, cut the threat of heart attack, and enhance overall health and health is fitness and exercise. In our progressively sedentary world, where nearly every crucial job can be carried out online, from the motorist’s seat, or with a phone call,exercising and being physically fit can be difficult case to sell.

Beyond these general purposes of fitness, there are other benefits to both health and mind. In the case of certain illnesses, the fit physical body has a greater chance to endure and prevail against them. In the case of depression, physical exercise can sometimes improve the state of mind. Further, physical fitness may also prevent or counter-act various chronic conditions that may have been brought on by age or an unhealthy lifestyle.

Any physical fitness programs designed for a general purpose of good health and energy should at least include the following points: 1) cardiovascular fitness, in order to improve and maintain the function of your heart; 2) flexibility training, in order to allow the body to stretch and move smoothly and without injury; 3) strength training, in order to improve overall energy output; 4) muscular endurance, related to strength, in order to improve stamina, and 4) body composition, in order to provide proportion and overall strength and an improved appearance.

TEAM WORK IN FITNESS

 Training centres belief of a healthy lifestyle and living healthy by attending gym as a group which corporate team building and team work.

PATHWAY TO HEALTHY FITNESS AND LIVING

Basic introductory on healthy fitness and living is focusing on practical activities that individuals procure to day by day progress,such as playing,dancing,running and gym attendance,

The overall strategy is to facilitate and strengthen and interdisciplinary collaborations that address the complex mechanisms by which individuals, lifestyle, the local community, socio-economic and environmental conditions affect healthy ageing. Through creation of strategic collaborations, we aspire to significantly strengthen our national and international position to address major national health challenges.




Our unique and internationally recognised disciplinary strengths in basic, natural and nutritional sciences, translational medicine, health economics, education and psychology, and our strong existing links with the National Health Service, policymakers and the food and pharmaceutical industry, will underpin cutting edge research to develop and implement contemporary strategies for major national challenges.
It has been confirmed that gym attendance has brought a big change towards body fitness..it has created chances for youth to participate in boxing fields among each other,

Shaping our understanding of these influences is vital for the development of the best interventions to improve the health and wellbeing of the population. This is becoming ever more important as increased life expectancy is leading to a demographic shift, with a greater proportion of older people in the population.
Fitness is important for every individual,but it has been confirmed that activities such as running helps the soldiers more during their training sessions and  work periods.