### Nutrition and healthy eating

1. Eat a variety of foods every day.
2. Include fresh vegetables in your diet.
3. Consume seasonal fruits regularly.
4. Choose whole grains instead of refined grains.
5. Include adequate amount of protein in your diet.
6. Include beans and pulses in your diet.
7. Include nuts in moderation.
8. Choose healthy oil for cooking.
9. Reduce your intake of highly processed foods.
10. Reduce sugar intake.
11. Limit your intake of foods containing trans fats.
12. Choose foods that are naturally rich in nutrients.
13. Read nutrition labels before buying packaged foods.
14. Maintain proper portion sizes.
15. Eat slowly and mindfully.
16. Avoid skipping meals regularly.
17. Include fiber-rich foods in your diet.
18. Include green leafy vegetables in your diet.
19. Include colorful vegetables for variety in your diet.
20. Choose fresh food whenever possible.
21. Limit your intake of fried foods.
22. Reduce salt intake.
23. Avoid frequent consumption of sweet beverages.
24. Choose water instead of sugary beverages.
25. Include calcium-rich foods.
26. Include iron-rich foods.
27. Eat vitamin-rich fruits and vegetables. 28. Include healthy sources of omega-3 fats.
29. Choose low-fat or appropriate dairy alternatives if that's appropriate for you.
30. Avoid overeating even when you feel full.
31. Keep healthy snacks on hand.
32. Limit your intake of packaged snacks.
33. Choose unsalted nuts whenever possible.
34. Include appropriate amounts of seeds.
35. Eat breakfast if it helps you maintain a balanced diet.
36. Avoid getting into the habit of eating sweets every day.
37. Limit your intake of highly refined carbohydrates.
38. Choose less processed grains. 39. Include pulses and beans regularly in your diet. 40. Wash fruits and vegetables before eating.
41. Store food safely.
42. Don't eat bad looking food.
43. Keep raw and cooked food separately.
44. Cook meat, eggs and seafood thoroughly.
45. Keep perishable foods in the refrigerator immediately.
46. ​​Eat less fast food.
47. Eat a variety of foods instead of relying on just one type of food.
48. Pay attention to hunger and fullness cues.
49. Avoid extreme crash diets.
50. Aim for a balanced diet rather than "perfect."

### Hydration

51. Drink water regularly throughout the day.
52. Drink more fluids during summer season.
53. Increase fluid intake while exercising.
54. Carry a reusable water bottle.
55. Drink water when you feel thirsty.
56. Choose water instead of sugary beverages.
57. Limit caffeine intake. 58. Beware of overly sweet fruit drinks.
59. Eat fruits and vegetables with high water content.
60. Stay hydrated during vigorous activity.
61. Drink fluids as needed while recovering from vomiting or diarrhea.
62. Consider taking oral rehydration solutions (ORS) as recommended by your doctor.
63. Don't rely solely on thirst during vigorous exercise.
64. Ensure access to water at your workplace.
65. Drink water during long journeys.
66. Pay extra attention to hydration in hot weather.
67. Avoid excessive alcohol consumption, as it can cause dehydration.
68. Check the color of your urine as an indicator of hydration.
69. Do not intentionally reduce fluid intake without consulting a doctor.
70. Consult a health care professional if a medical condition requires restriction of fluid intake.

### Exercise and Fitness

71. Keep your body active every day.
72. Take regular breaks to move around.
73. Walk whenever possible.
74. Use the stairs when appropriate.
75. After remaining still for a long time, stretch slowly.
76. Include regular aerobic activity.
77. Incorporate regular strength training. 78. Pay attention to your balance as you age.
79. Gradually improve your flexibility.
80. Start with exercises you can do easily. 81. Gradually increase the intensity of your workout.
82. Warm up before vigorous exercise.
83. Cool down after vigorous exercise. 84. Wear comfortable shoes for exercise. 85. Follow correct exercise technique.
86. Do not exercise if you feel extreme pain.
87. Rest when your body needs it.
88. Combine vigorous workouts with lighter activities.
89. Keep your workout enjoyable.
90. Choose activities you can sustain over a long period of time.
91. Dance for fun and physical activity.
92. Ride a bicycle if possible.
93. Consider swimming if facilities are available.
94. Try recreational sports.
95. Go out for a walk.
96. Avoid sitting for long periods of time.
97. Stand up sometimes while working.
98. Walk around during breaks while watching TV.
99. study

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