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Healthy and balanced life
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The Risks of a Poor Diet | Health | BBC World Service

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Introduction Being healthy is also about what you eat - choosing the right food. It is important to enjoy the food you eat - and eating in a healthier way may even be cheaper! There is a direct relationship between your level of physical activity and how much energy you use up from the food you eat.

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Diabetes is a chronic condition associated with abnormally high levels of sugar (glucose) in the blood. Insulin produced by the pancreas lowers blood glucose. Absence or insufficient production of insulin, or an inability of the body to properly use insulin causes diabetes.

The two types of diabetes are referred to as type 1 and type 2. Former names for these conditions were insulin-dependent and non-insulin-dependent diabetes, or juvenile onset and adult-onset diabetes.

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https://www.who.int/behealthy/healthy-diet

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A healthy diet is essential for good health and nutrition.
It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.

A healthy diet comprises a combination of different foods. These include:

Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).

Legumes (lentils and beans).

Fruit and vegetables.

Foods from animal sources (meat, fish, eggs and milk).

Here is some useful information, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so.

Breastfeed babies and young children:

A healthy diet starts early in life - breastfeeding fosters healthy growth, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing noncommunicable diseases later in life.

Feeding babies exclusively with breast milk from birth to 6 months of life is important for a healthy diet. It is also important to introduce a variety of safe and nutritious complementary foods at 6 months of age, while continuing to breastfeed until your child is two years old and beyond.

Eat plenty of vegetables and fruit:

They are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants.

People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.

Eat less fat:

Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially-produced trans-fat, can increase the risk of heart disease and stroke.

Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats.

To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person's overall energy intake.

Limit intake of sugars:

For a healthy diet, sugars should represent less than 10% of your total energy intake. Reducing even further to under 5% has additional health benefits.

Choosing fresh fruits instead of sweet snacks such as cookies, cakes and chocolate helps reduce consumption of sugars.

Limiting intake of soft drinks, soda and other drinks high in sugars (fruit juices, cordials and syrups, flavoured milks and yogurt drinks) also helps reduce intake of sugars.

Reduce salt intake:

Keeping your salt intake to less than 5h per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population.

Limiting the amount of salt and high-sodium condiments (soy sauce and fish sauce) when cooking and preparing foods helps reduce salt intake.

More information:

Whether you are a seasoned health advocate or just now committing to taking the first steps in becoming more healthy, share your progress and inspire your friends and family to do the same. While you are here, take a minute to sign up to our weekly updates and we'll be in touch with more health advice and latest findings to improve your health and wellbeing.

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Inspire friends on social media

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A healthy diet is essential for good health and nutrition. It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet. A healthy diet comprises a combination of different foods.

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For soccer players, a major game-time goal is always to control the ball. To win those one-on-one battles for the ball, you need strength and endurance. And the best way to ensure quality development in these areas is by eating muscle-building foods.

Two nutrients must be included in each meal: protein and carbohydrates. Protein is responsible for muscle growth, and carbohydrates are the main source of the energy players need to get through strenuous strength training workouts, grueling soccer practices and games.

Soccer requires stamina, endurance and strength. To play at the highest possible level, include muscle-building foods in your diet. Such foods, along with your strength training program, will help you pack muscle on to your body.

Here is a list of foods that build muscle for soccer players:

Eggs

Eggs are an excellent source of protein. Starting your morning with them will get you off on the right foot. Although egg whites are an option, don't fear the yolk. Egg yolks provide several valuable health benefits and additional protein.

Oatmeal

One of the best sources of carbohydrates and another great breakfast option. Oatmeal give you the energy you need to get going in the morning. Eat a bowl of oatmeal along with your eggs for a well-rounded breakfast.

Learn more about the benefits of oatmeal for athletes.

Chicken or Turkey Breast

The best way to eat chicken or turkey is skinless, to remove unnecessary fat. Breast meat is the leanest part of the bird, and you'll get plenty of protein.

Lean Ground Beef

Another food that's packed with protein. Make sure to buy lean or extra lean to avoid adding fat.

Fruits and Vegetables

Fruits and vegetables not only provide carbohydrates for energy, they also have vitamins and minerals for muscle growth. Some great options are apples, bananas, fresh berries, tomatoes, asparagus, cucumbers and mixed frozen veggies.

Beans

Black beans are filled with protein and carbohydrates, which makes them a terrific option to go with lean meat in a meal.

Sweet Potatoes

Another great carbohydrate option to add to a lean protein like ground beef. Sweet potatoes give you a big insulin spike, helping to drive protein and other nutrients to your muscles. (Learn more about incorporating sweet potatoes into your diet.)
Photo: Southkernsol.org

Photo Credit: Getty Images // Thinkstock

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Foods All Soccer Players Should Be Eating

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For soccer players, a major game-time goal is always to control the ball. To win those one-on-one battles for the ball, you need strength and endurance. And the best way to ensure quality development in these areas is by eating muscle-building foods. Two nutrients must be included in each meal: protein and carbohydrates.

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Have you ever walked onto the pitch feeling bloated from eating too much before the game? Or started to feel fatigued half way through a game because you didn't have much energy?

This is not necessary down to your fitness. It could be related to your nutrition.

Nutrition is a fundamental factor that fuels our energy.

In this article we will focus on some pre-game meal options, but please understand that this is just one piece of the puzzle.

Fuelling for games is not just about the about the meal you eat before you play, it is about how you eat throughout the day. You need to maintain your blood-glucose levels for sustained energy.

Pre-game meals need to be balanced and include good sources of carbohydrates, protein and fats.

3 Pre-Game Meals For Hockey:

There are loads of options but h ere are just a few ideas and suggestions for pre-game meals.

1. Wholemeal chicken wrap

This is my personal favourite pre-game meal and probably the easiest and most convenient of the ones listed here. If you are on the run, you could always make it the night before.

Add some free range chicken (ideally grilled), lettuce or spinach, tomato and/or avocado onto a wholemeal wrap and wrap tightly making sure one end is closed.

Optional: You can add a light dressing of balsamic vinaigrette

2. Wholewheat pasta with grilled chicken or tuna and veg

Mix wholemeal pasta with a high protein source such as chicken or tuna. Add a vegetable of your choice such as broccoli or mushrooms (greens are best).

3. Grilled salmon with brown rice and veg

Salmon has plenty of omega 3 which offers some great benefits. Choose whatever vegetables you like, something like asparagus or steamed carrots go quick well.

Try to steer clear of using sauces that have high levels of sodium such as soy sauce.

Here are a few common questions and other important things to understand about pre-game nutrition.

When should you eat your pre-game meal?

Everyone is different so you have to figure out what works best for you but a good general guideline is to aim to eat a good balanced meal at least 2 hours but up to 3 hours before your game.

What about carbo-loading?

People sometimes talk about carbo loading which often refers to the more endurance based sports like marathons for example that last over 90 minutes. Bear in mind that our body can only store so much in the muscles at one time, so more carbs is not necessarily better.

Not all carbs are equal

It's important to understand that there are good carbs and bad carbs which release into the bloodstream at different speeds, this is often referred to as the GI (Glycemic Index).

If a food item releases quickly into the bloodstream then it is considered high GI which would be better if you only had less than 1 hour before playing.

High fibre, lower sugar foods like wholemeal varieties have a lower GI than white varieties as they release slower into the bloodstream which is better for longer lasting energy.

The GL (Glycemic Load) takes your entire meal into account which is more relevant in most cases as you will probably never eat just bread or pasta on it's own (and I don't suggest you do).

A hockey player needs their energy to be sustainable meaning a balanced meal is more important than just carbs alone.

How much do I need?

It's not just about what and when, but we also need to consider how much we need.

Again, everyone is different so one exercise that I do with clients is to calculate how much they need for them, based on many variables such as age, height, weight, activity levels, etc.

This is important to make sure that they are consuming enough but not too much. Often I find that most players aren't eating enough of the right foods.

I am a firm believer of eating clean unprocessed foods and I've noticed a huge difference in energy levels when doing this. It's not just about what you eat but the quality too.

* These are just guidelines and suggestions and everyone is different, so...

If you are looking for more personalized advice then you can request a free strategy session here

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Have you ever walked onto the pitch feeling bloated from eating too much before the game? Or started to feel fatigued half way through a game because you didn't have much energy? This is not necessary down to your fitness. It could be related to your nutrition.

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https://www.safefood.eu/Healthy-Eating/Food-Diet/Food-and-health.aspx

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safefood | A healthy lifestyle has both short and long term health benefits

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The key to reducing the risk of these diseases is making small changes to your daily lives - eating healthier food, getting your 5-a-day, having treats occasionally, and taking more exercise.

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the kinds of food that a person, animal, or community habitually eats.a regular occupation or series of activities in which one participates.

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A healthy diet can benefit your physical, mental and social well-being in powerful ways. While the specifics vary, such a diet tends to emphasize nutritious whole foods, such as fruits, vegetables, whole grains, nuts and fish. It also provides sufficient amounts of calories, without going overboard, and ideally brings you enjoyment as well.

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A healthy diet can benefit your physical, mental and social well-being in powerful ways. While the specifics vary, such a diet tends to emphasize nutritious whole foods, such as fruits, vegetables, whole grains, nuts and fish. It also provides sufficient amounts of calories, without going overboard, and ideally brings you enjoyment as well. Keep in mind that nutritional steps should never replace needed medical treatment. Especially if you have a health condition, talk to your doctor before making significant changes to your eating plan.

It's no surprise that eating well affects your body in positive ways. A study published in Progress in Cardiovascular Diseases in 2015 analyzed the effects of three diets: a Mediterranean diet supplemented with nuts, a Mediterranean diet supplemented with olive oil and a low-fat, calorie-restricted diet. The most health benefits emerged from the Mediterranean diets, which improved blood pressure levels, insulin sensitivity, inflammation and other markers of heart disease.

Upping your fruit and vegetable intake may help protect you from cancer, while supporting your immune system. Eating enough overall calories per day - ideally as part of balanced meals and snacks at regular time intervals - can help keep you energized. Healthy foods can even improve your sleep, which plays an important role in weight control.

A healthy diet can have beneficial effects on your psyche. Eating when you're hungry and stopping when you're satisfied can help keep your blood sugar and energy levels in check, which promotes positive moods and clear thinking. Foods especially helpful for blood sugar control are rich in protein, such as lean meats, quinoa and low-fat yogurt, or rich in fiber, such as lentils, oatmeal and raspberries.

Emerging research has linked a diet focused on improving gut bacteria levels with positive brain development, behavior and moods, according to a 2015 Psychiatry report. To potentially gain these perks, consume a variety of gut-beneficial foods and drinks, such as kefir, miso soup, cruciferous vegetables and berries.

Because eating well can help you feel better physically and emotionally, it can make you more likely to seek and enjoy social activities. A study conducted at the University of Pennsylvania in 2016 linked good nutrition with positive social development in children. Kids who ate healthier diets showed more friendliness and social play than kids who didn't.

If you're prone to social anxiety, limit caffeine, which can really fuel anxiety symptoms, and alcohol, which can also interfere. Instead, stick to an eating pattern rich in nutrients, staying hydrated with beverages such as water, low-fat milk and herbal tea.

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How Does Eating Healthy Affect Your Physical, Mental & Social Health?

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How Does Eating Healthy Affect Your Physical, Mental & Social Health?. Food powers your life. It fuels all bodily processes that enable you to move, think and breathe. There is no aspect of your life that is not influenced by what you eat. Fueling your body with processed food, fast food, sugar, fat and ...

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Soccer is great for your health and can be played in competition or in the park with friends.

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North Shore Female Ice Hockey Associates

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More than a grueling workout

The best kind of exercise is the kind you enjoy, since if you like what you're doing, you'll stick with it over time. Baseball, basketball and even kickball count as long as you get your heart rate up - the harder you play, the more calories you'll burn. The Centers for Disease Control and Prevention says adults need at least 150 minutes of moderate-intensity aerobic activity (like brisk walking) each week, and sports can contribute to this. So round up some friends and family for a pickup game. Here are 13 sports to try, ordered from least to most by their ability to burn calories in an hour of playtime:
Updated on July 6, 2016: This slideshow was originally published on October 11, 2011. It has been updated.

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More than a grueling workout The best kind of exercise is the kind you enjoy, since if you like what you're doing, you'll stick with it over time. Baseball, basketball and even kickball count as long as you get your heart rate up - the harder you play, the more calories you'll burn.

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yoga

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from 4:34

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So good website

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how to keep a healthy lifestyle while you travel for work - cnn

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How to keep a healthy lifestyle while you travel for work

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Long haul flights, sleep deprivation and the pressures of work can make business travel stressful and exhausting. These tips can help you clear your head, lower your heart rate, keep you focused, and maintain a healthy lifestyle.

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How to Lose Weight and Get More Energy in 15 Days

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10 Foods to AVOID while Losing Weight  & Burning Belly Fat

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I will bring a hockey stick and a puck
:)
also i will bring m goalie stick and goalie pad

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You Can run over 12 kilometers in soccer!!!!

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You Can run over 12 kilometers in soccer!!!!

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Remember to find balance with your passion for sport so that you are able to see other aspects. I like the yoga and the food chart. I heard a report on the news tonight that more people are dying from not eating the right food than they are from eating too much of the wrong foods. Isn't that interesting?

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The food we eat is putting 11 million of us into an early grave each year, an influential study shows.

The analysis, in the Lancet, found that our daily diet is a bigger killer than smoking and is now involved in one in five deaths around the world.

Salt - whether in bread, soy sauce or processed meals - shortened the highest number of lives.

Researchers say this study is not about obesity, but "poor quality" diets damaging hearts and causing cancer.

So which diets have got it in for me?

The Global Burden of Disease Study is the most authoritative assessment of how people are dying in every country in the world.

The latest analysis used estimates of countries' eating habits to pin down how often diet was shortening lives.

The dangerous diets were those containing:

1. Too much salt - three million deaths

2. Too few whole grains - three million deaths

3. Too little fruit - two million deaths

Low levels of nuts, seeds, vegetables, omega-3 from seafood and fibre were the other major killers.

"We find that diet is one of the dominant drivers of health around the world, it's really quite profound," Prof Christopher Murray, the director of the Institute for Health Metrics and Evaluation at the University of Washington told the BBC.

The lifesaving food 90% aren't eating enough of

A bit of meat, a lot of veg - the flexitarian diet to feed 10bn

Can a family learn to like the planetary health diet?

How is this killing people?

About 10 million out of the 11 million diet-related deaths were because of cardiovascular disease and that explains why salt is such a problem.

Too much salt raises blood pressure and that in turn raises the risk of heart attacks and strokes.

Salt can also have a direct effect on the heart and blood vessels, leading to heart failure when the organ does not work effectively.

Whole grains, fruit and vegetables have the opposite effect - they are "cardioprotective" and lower the risk of heart problems.

Cancers and type 2 diabetes made up the rest of the diet-related deaths.

How far is the world off a perfect diet?

No country is perfect and each favours some part of a healthy diet more than others, but this is how far the world is from an optimal diet.

Nuts and seeds again?

The healthy foods missing from the most diets around the world were nuts and seeds, according to the study.

Eager readers will have noticed they featured heavily in the planetary health diet, unveiled in January, to save lives, save the planet and feed 10 billion people.

So why don't we munch them?

Prof Nita Forouhi, from the University of Cambridge, said: "The perception is they are little packs of energy that will make you fat, whereas they are packed full of good fats.

"And most people don't see them as mainstream food; and the other issue is cost."

I thought meat and sugar were the bad guys?

The huge fat versus sugar debate and the link between red and processed meats with cancer have attracted huge headlines in recent years.

"These can be harmful as we show, but they are much smaller issues than low whole grains, fruit, nuts, seeds and vegetable intake," said Prof Murray.

Although, the study did show too many fizzy drinks were being drunk in every corner of the world.

The researchers say it is time for health campaigns to switch from talking about nutrients like fat and sugar and instead promote healthy foods.

But is a tasty unhealthy diet worth it?

Bad diets are knocking a couple of years off life expectancies around the world, according to the researchers.

But Prof Murray warns this is just the average and says the real question we should be asking is: "Am I going to die in my 50s from a heart attack? Or am I going to have some of the diet-related cancers in my 40s?"

Are any countries doing well?

Mediterranean countries, particularly France, Spain and Israel, have some of the lowest numbers of diet-related deaths in the world.

Countries in South East, Southern and Central Asia are at the opposite end of the spectrum.

Israel has the lowest diet-related deaths - 89 per 100,000 people a year

Uzbekistan has the highest diet-related deaths - 892 per 100,000 people a year

Japan and China have curiously contrasting fortunes that reflect their changing relationship with salt.

China consumes enormous amounts of salt with soy and other salty sauces being a key part of the country's cuisine.

But the rising popularity of processed foods is introducing yet more salt to their diet. It has the highest death rate because of salt of any country.

Prof Murray said: "Japan is very interesting because if you go back 30 to 40 years, they like China today had enormous salt intake.

"Salt is still their number one problem, but it has come down dramatically,

"And they have a diet that is higher in many of the things we think are protective for heart disease such as vegetables and fruit."

What about the UK?

The UK is behind countries like France, Denmark and Belgium.

The biggest problems are a lack of whole grains, fruit, vegetables and nuts and seeds.

The study estimates 14% of UK deaths are related to diet, with 127 diet-related deaths per 100,000 people a year.

Any advice?

Prof Murray said: "Diet quality matters no matter what weight you are.

"The really big story for people to act on is increase your whole grains, fruit, nuts, seeds and vegetable intake and reduce salt if you can."

But money is an issue.

It is estimated that having your five fruit and veg a day would take up 52% of household income in poorer countries.

But Prof Forouhi warns: "The public can make healthier choices if informed and have the resources, but if what is on the shelves as buy-one-get-one-free is always unhealthy, then that message will fall down.

"Cheaper options that are healthy are badly needed."

Both agreed there needed to be a shift from focusing on nutrients (fat/sugar/salt) and on to which actual foods people should eat.

Follow James on Twitter.

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The diets cutting one in five lives short

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The food we eat is putting 11 million of us into an early grave each year, an influential study shows. The analysis, in the Lancet, found that our daily diet is a bigger killer than smoking and is now involved in one in five deaths around the world.

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I think we should do a soccer net and people can shoot on me

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I think we should do a soccer net and people can shoot on me