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eating3.html
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<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>Healthy Eating and Nutrition</title>
<style>
body {
font-family: 'Arial', sans-serif;
line-height: 1.6;
background-color: #f9f9f9;
color: #333;
margin: 0;
padding: 20px;
}
.container {
max-width: 1200px;
margin: auto;
background: #fff;
padding: 20px;
border-radius: 8px;
box-shadow: 0 0 15px rgba(0, 0, 0, 0.1);
}
h1, h2, h3 {
text-align: center;
color: #5a5a5a;
}
.card-container {
display: grid;
grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
gap: 20px;
margin: 20px 0;
}
.card {
background-color: #fff;
padding: 20px;
border-radius: 10px;
box-shadow: 0 4px 8px rgba(0, 0, 0, 0.1);
}
.card ul {
padding: 0;
list-style-type: none;
}
.card ul li {
margin: 10px 0;
}
table {
width: 100%;
margin-top: 20px;
border-collapse: collapse;
}
table, th, td {
border: 1px solid #ddd;
padding: 12px;
}
th, td {
text-align: center;
}
th {
background-color: #f8f9fa;
}
td img {
width: 60px;
height: auto;
}
.section {
margin-bottom: 40px;
}
</style>
</head>
<body>
<div class="container">
<!-- Main Heading -->
<h1>Make it a Habit to Eat Vegetables, Fruits, Whole Grains, and Protein Foods</h1>
<!-- Vegetables and Fruits Section -->
<div class="section">
<h2>Vegetables and Fruits Are Good for You</h2>
<p>Vegetables and fruits are an important part of a healthy eating pattern. Eating a variety of vegetables and fruits may lower your risk of heart disease. They provide essential nutrients such as fibre, vitamins, and minerals.</p>
<div class="card-container">
<div class="card">
<h3>Dark Green Vegetables</h3>
<ul>
<li>Broccoli</li>
<li>Bok Choy</li>
<li>Kale</li>
<li>Spinach</li>
</ul>
</div>
<div class="card">
<h3>Orange Vegetables</h3>
<ul>
<li>Carrots</li>
<li>Pumpkin</li>
<li>Sweet Potato</li>
<li>Red and Orange Peppers</li>
</ul>
</div>
<div class="card">
<h3>Fruit Choices</h3>
<ul>
<li>Apples</li>
<li>Berries</li>
<li>Pears</li>
<li>Peaches</li>
</ul>
</div>
</div>
<p><strong>Tip:</strong> Try making half of your plate vegetables and fruits. Include plenty of different textures, colours, and shapes to fit your taste.</p>
</div>
<!-- Whole Grain Foods Section -->
<div class="section">
<h2>Whole Grain Foods Are Good for You</h2>
<p>Whole grain foods are a healthier choice than refined grains because they include all parts of the grain. Eating foods higher in fibre can help lower your risk of stroke, heart disease, and type 2 diabetes.</p>
<table>
<thead>
<tr>
<th>Whole Grains</th>
<th>Examples</th>
</tr>
</thead>
<tbody>
<tr>
<td>Whole Grain Bread</td>
<td>Whole Wheat, Rye, Spelt Bread</td>
</tr>
<tr>
<td>Whole Grain Pasta</td>
<td>Whole Wheat Pasta, Quinoa Pasta</td>
</tr>
<tr>
<td>Whole Oats or Oatmeal</td>
<td>Steel-Cut Oats, Rolled Oats</td>
</tr>
<tr>
<td>Whole Grain Rice</td>
<td>Brown Rice, Wild Rice</td>
</tr>
</tbody>
</table>
</div>
<!-- Processed Foods Section -->
<div class="section">
<h2>Don't Eat Processed Foods</h2>
<p>Limiting highly processed foods is essential to a healthy eating pattern. Processed foods often contain high levels of sodium, sugars, and unhealthy fats.</p>
<div class="card-container">
<div class="card">
<h3>Examples of Processed Foods</h3>
<ul>
<li>Sugary Drinks</li>
<li>Potato Chips & Pretzels</li>
<li>Ice Cream & Frozen Desserts</li>
<li>Processed Meats</li>
</ul>
</div>
<div class="card">
<h3>Benefits of Limiting Processed Foods</h3>
<ul>
<li>Reduced Sodium Intake</li>
<li>Lower Risk of Obesity & Diabetes</li>
<li>Improved Heart Health</li>
<li>Better Overall Nutrition</li>
</ul>
</div>
</div>
<p><strong>Tip:</strong> Replace sugary drinks with water, avoid processed meats, and choose whole, fresh foods as often as possible.</p>
</div>
<!-- Healthy Fats Section -->
<div class="section">
<h2>Choose Foods with Healthy Fats</h2>
<div class="card-container">
<!-- Healthy Fats -->
<div class="card">
<h3>Foods with Healthy Fats</h3>
<ul>
<li>Avocados</li>
<li>Nuts & Seeds</li>
<li>Fatty Fish</li>
<li>Olive, Canola, and Sunflower Oils</li>
</ul>
</div>
<!-- Saturated Fats to Limit -->
<div class="card">
<h3>Limit Saturated Fats</h3>
<ul>
<li>Processed Meats</li>
<li>High-Fat Dairy Products</li>
<li>Bakery Products</li>
</ul>
</div>
</div>
</div>
<!-- Sugary Drinks Section -->
<div class="section">
<h2>Avoid Sugary Drinks</h2>
<p>Replacing sugary drinks with water will help reduce your intake of added sugars and reduce your risk of obesity, type 2 diabetes, and cavities.</p>
<div class="card-container">
<div class="card">
<h3>Sugary Drinks to Avoid</h3>
<ul>
<li>Soft Drinks & Fruit Juices</li>
<li>Iced Tea & Sweetened Coffee</li>
<li>Sports Drinks & Energy Drinks</li>
<li>Alcoholic Beverages</li>
</ul>
</div>
<div class="card">
<h3>Benefits of Drinking Water</h3>
<ul>
<li>Helps Stay Hydrated</li>
<li>No Added Sugars</li>
<li>Supports Healthy Metabolism</li>
<li>Reduces Risk of Diabetes & Obesity</li>
</ul>
</div>
</div>
<p><strong>Tip:</strong> Carry a reusable water bottle with you, and drink water during meals and after physical activity to stay hydrated without added calories.</p>
</div>
</div>
</body>
</html>