30/07/2025
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Eating for Energy and Immunity: The Power of Balanced Nutrition"
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Good nutrition is more than just eating to satisfy hunger — it's the foundation for strong immunity, physical energy, mental sharpness, and disease prevention. In this session, we will explore how balanced eating supports our daily health and long-term wellbeing.
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Nutrition Teachings:
1. The Importance of Macronutrients
* **Carbohydrates** provide energy. Choose complex carbs like whole grains, sweet potatoes, and legumes.
* **Proteins** build and repair tissues. Include lean meats, fish, eggs, legumes, and nuts.
* **Fats** support brain health and hormone balance. Use healthy fats like avocado, olive oil,
2. The Power of Micronutrients**
* **Vitamins and Minerals** like Vitamin C, Vitamin D, iron, and zinc boost immunity and prevent deficiencies.
* Get these from fruits, vegetables, dairy, nuts, and fortified cereals.
# # # # **3. Hydration Is Key**
* Water helps in digestion, detoxification, temperature regulation, and transporting nutrients.
* Aim for at least 6–8 glasses of clean water daily.
# # # # **4. Portion Control and Meal Balance**
* Use the “Healthy Plate” rule: half vegetables, one-quarter whole grains, one-quarter protein.
* Avoid oversized portions that can lead to weight gain and fatigue.
# # # # **5. Healthy Snacking**
* Choose fruits, yogurt, boiled eggs, or nuts instead of sugary or processed snacks.
* Smart snacking keeps energy levels steady and prevents overeating.
# # # # **6. Reading Food Labels**
* Check for added sugars, unhealthy fats (trans fats), and sodium.
* Choose foods with short ingredient lists and minimal additives.
# # # # **7. Meal Timing Matters**
* Eat regular meals and avoid skipping breakfast — it kickstarts metabolism and improves focus.
* Avoid heavy meals late at night which may disturb sleep and digestion.
# # # # **8. Boosting Immunity through Food**
* Foods rich in Vitamin C (oranges, guavas), Vitamin A (carrots, mangoes), and zinc (pumpkin seeds, meat) strengthen immune defenses.
* Include probiotics like yogurt and fermented foods for gut health.
# # # # **9. Special Nutrition Needs**
* **Children** need energy-dense meals for growth.
* **Pregnant women** need folic acid, iron, and calcium.
* **Elderly** require softer foods with high fiber and nutrients.
10. Nutrition Myths vs Facts
Myth: Skipping meals helps lose weight.
Fact: It may slow metabolism and lead to overeating later.
* Myth: Fat makes you fat.
Fact: Healthy fats are essential — excess calories cause weight gain.
Conclusion:
Balanced nutrition isn't about perfection—it's about making consistent, smart food choices. With the right knowledge, we can fuel our bodies to live longer, stronger.
