Balanced Diet, Preventive Healthcare and Menstreaming

✅ Components of a Balanced Diet for Students

A balanced diet should include:

1. Carbohydrates (50–60%) – Main energy source

   • Whole grains (brown rice, oats, whole wheat bread)

   • Potatoes, sweet potatoes, corn

   • Fruits

2. Proteins (15–20%) – For growth and brain function

   • Eggs, milk, yogurt, cheese

   • Beans, lentils, soy, tofu

   • Chicken, fish, lean meat

3. Healthy Fats (20–30%) – Supports brain health

   • Nuts and seeds (almonds, walnuts, chia)

   • Avocados

   • Olive oil, flaxseed oil

4. Vitamins and Minerals – For immunity and focus

   • Fruits (berries, oranges, bananas)

   • Vegetables (spinach, carrots, broccoli)

   • Dairy or fortified plant-based alternatives

5. Fiber – For digestion and sustained energy

   • Whole grains, fruits, vegetables, legumes

6. Water – 6–8 glasses per day

   • Helps with concentration, digestion, and hydration

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🥗 Sample Daily Meal Plan

🍳 Breakfast

• Whole grain toast + peanut butter or egg

• Fruit (banana or apple)

• Glass of milk or smoothie

🥪 Mid-morning Snack

• Handful of nuts or trail mix

• Yogurt or fruit

🍛 Lunch

• Brown rice or chapati

• Grilled chicken/tofu/lentils

• Mixed vegetables

• Salad + water

🍎 Evening Snack

• Fruit or boiled egg

• Whole grain crackers or roasted chickpeas

🍲 Dinner

• Quinoa or whole wheat pasta

• Stir-fried vegetables

• Protein (fish, paneer, or legumes)

• A small portion of fruit or yogurt

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🚫 Foods to Limit

• Sugary drinks (soda, energy drinks)

• Fast food and deep-fried snacks

• Excess salt and sugar

• Packaged/processed foods

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💡 Tips for Students

• Don’t skip meals, especially breakfast.

• Carry healthy snacks to school/college.

• Stay hydrated.

• Eat mindfully (avoid eating while using screens).

 

🩺 What Is Preventive Healthcare?

Preventive healthcare refers to measures taken to avoid illness, detect health problems early, and maintain overall well-being.

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✅ Key Components of Preventive Healthcare

1. Healthy Lifestyle Choices

• Balanced Diet: Eat nutrient-rich, whole foods.

• Regular Exercise: At least 30 minutes a day, 5 days a week.

• Adequate Sleep: 7–9 hours for most adults.

• Stress Management: Yoga, meditation, hobbies, therapy.

2. Regular Medical Check-ups

• Annual physical exams

• Blood pressure, cholesterol, blood sugar tests

• Vision and dental exams

3. Vaccinations & Immunizations

• Childhood vaccines (e.g., MMR, polio, DPT)

• Adult vaccines (e.g., flu, hepatitis B, HPV, tetanus)

• COVID-19 vaccine and boosters

4. Screening Tests

These help detect conditions early:

• Cancer screenings (e.g., breast, cervical, colon)

• Diabetes screening

• Heart disease risk assessments

• Bone density tests

5. Hygiene and Sanitation

• Regular handwashing

• Clean drinking water

• Proper food handling

• Sanitary toilet use

6. Avoiding Risky Behaviors

• No smoking or tobacco use

• Limit alcohol

• Safe sex practices

• Wearing seatbelts and helmets

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🧒 Preventive Care for Children

• Immunization schedules

• Growth and development tracking

• Dental check-ups

• Vision/hearing screenings

👵 Preventive Care for Adults & Elderly

• Routine screenings (BP, sugar, cancer)

• Bone health monitoring

• Mental health checks

• Fall prevention strategies

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🎯 Benefits of Preventive Healthcare

• Reduces risk of chronic diseases (diabetes, heart disease, cancer)

• Saves money in the long run

• Improves quality and length of life

• Promotes healthier communities

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📌 Example: Preventive Health Checklist