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She is 29 years old married having one child of age 4 yr. Since last 2 year she is suffering with white fluid discharge from her vaginal area and along with this she feels pain around her waist&hip and leg. Though she is eating properly, her periods are normal but her health doesn't improve since after the birth of her child. She is also suffering from regular pain around her head and ear which starts from morning, though she avoid watching Tv or reading etc. Even after consulting few doctors, no fruitful remedy received by her.
Eight tips for healthy eating
These eight practical tips cover the basics of healthy eating, and can help you make healthier choices.
- Base your meals on starchy carbohydrates
- Eat lots of fruit and veg
- Eat more fish - including a portion of oily fish
- Cut down on saturated fat and sugar
- Eat less salt - no more than 6g a day for adults
- Get active and be a healthy weight
- Don't get thirsty
- Don't skip breakfast
The key to a healthy diet is to:
Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you'll put on weight. If you eat and drink too little, you'll lose weight. It is recommended that men have around 2, 500 calories a day (10, 500 kilojoules). Women should have around 2, 000 calories a day (8, 400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.
Eat a wide range of foods to ensure that you're getting a balanced diet and that your body is receiving all the nutrients it needs.
Base your meals on starchy carbohydrates
Food that is starchy carbohydrates should make up just over one third of the food you eat. Starchy carbohydrates include potatoes, bread, rice, pasta and cereals. Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full for longer.
Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.
Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content, for example oil on chips, butter on bread and creamy sauces on pasta.
Eat lots of fruit and veg
It's recommended that we eat at least five portions of a variety of fruit and veg every day. It's easier than it sounds. A 150ml glass of unsweetened 100% fruit juice or smoothie can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?
Eat more fish - including a portion of oily fish
Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.
Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, canned tuna, skate and hake. If you regularly eat a lot of fish, try to choose as wide a variety as possible.
Cut down on saturated fat and sugar
Saturated fat in our diet
We all need some fat in our diet, but it's important to pay attention to the amount and type of fat we're eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
The average man should have no more than 30g saturated fat a day. The average woman should have no more than 20g saturated fat a day, and children should have less than adults.
Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.
For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat.
Sugar in our diet
Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay. Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
Many packaged foods and drinks contain surprisingly high amounts of free sugars. Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices.
Cut down on sugary fizzy drinks, alcoholic drinks, sugary breakfast cereals, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on, rather than sugars that are found in things such as fruit and milk.
Get tips on cutting down sugar in your diet.
Food labels can help: use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the food is low in sugar.
Eat less salt no more than 6g a day for adults
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Even if you don't add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces.
Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.
Get active and be a healthy weight
Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you're a healthy weight by using our healthy weight calculator.
Most adults need to lose weight, and need to eat fewer calories to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in saturated fat and sugar, and eat plenty of fruit and vegetables.
Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight.
Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn't have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see get active your way.
After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories, but still filling.
If you're underweight, see our page on underweight adults. If you're worried about your weight, ask your gp or a dietitian for advice.
Don't get thirsty
We need to drink plenty of fluids to stop us getting dehydrated the government recommends 6-8 glasses every day. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices.
Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth. Even unsweetened fruit juice and smoothies are high in free sugar, so limit how much you drink to no more than one 150ml glass of fruit juice each day.
When the weather is warm, or when we get active, we may need more fluids.
Don't skip breakfast
Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. A wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.
Breast milk provides essential nutrients for infants and is a mix of nutrients, which include vitamins, proteins and fat that are necessary for a baby's growth. Apart from benefitting babies, breastfeeding benefits mothers too.
Here are 4 benefits of breastfeeding:
1) Provides nutrients and protection to the baby - The best food a mother can give to her baby is her breast milk. It helps your baby to grow and develop. Breast milk is custom-made by all mothers for their own babies and, thus, contains a perfect mix of essential nutrients. Breast milk contains a mixture of protein, carbohydrate, fat, vitamins and minerals, which are very important for the proper growth and development of the baby. It also contains many antibodies that reduce the chance of diseases and allergies. In fact, the milk's content changes as your baby grows to keep up with the infant's needs.
2) Convenience - The milk from breasts is always safe and fresh, and is precisely of the right temperature, which what makes it a convenient food for the baby. What's more, it doesn't require heating, boiling or sterilizing as such; and can be fed to the baby anywhere, anytime.
3) Benefits mothers - According to a research, breastfeeding, to an extent, provides protection against breast and ovarian cancer. It also serves as a measure of protection against weak bones in the later part of life. Calories are required in order to produce milk. So, breastfeeding helps to gradually lose weight after pregnancy as well. Moreover, breast feeding also defers the return of menstruation for a little while.
4) Continues the special relationship between mother and child - The bond between a mother and a child strengthens due to the intimacy and the closeness involved in breastfeeding. One of the remarkable facts about this is the more a baby breastfeeds, the more milk the mother produces.
Related Tip: Why is breastfeeding so good for your baby and you?