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eating2.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 Guide</title>
<style>
body {
font-family: 'Arial', sans-serif;
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: #4CAF50;
margin-bottom: 20px;
}
p, ul {
font-size: 16px;
line-height: 1.6;
margin-bottom: 20px;
}
ul {
margin-left: 20px;
list-style-type: disc;
}
/* Card Style */
.card-container {
display: flex;
justify-content: space-around;
flex-wrap: wrap;
gap: 20px;
}
.card {
background-color: #f4f4f4;
padding: 15px;
border-radius: 10px;
width: 30%;
box-shadow: 0 4px 6px rgba(0, 0, 0, 0.1);
}
.card h3 {
text-align: center;
color: #333;
}
.card ul {
padding-left: 20px;
list-style-type: circle;
}
/* Table Style */
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;
}
/* Responsive Design */
@media (max-width: 768px) {
.card {
width: 100%;
}
}
</style>
</head>
<body>
<div class="container">
<h1>Healthy Eating Guide</h1>
<!-- Section 1: Eat plenty of vegetables, fruits, whole grains, and protein foods -->
<h2>Section 1: Eat Plenty of Vegetables, Fruits, Whole Grain Foods, and Protein Foods</h2>
<p>Choose protein foods that come from plants more often, and make sure your meals include plenty of vegetables, fruits, and whole grains.</p>
<!-- Subsection 1: Choosing Foods with Healthy Fats -->
<h3>Subsection 1: Choosing Foods with Healthy Fats</h3>
<div class="card-container">
<div class="card">
<h3>Foods Containing Healthy Fats</h3>
<ul>
<li>Nuts</li>
<li>Seeds</li>
<li>Avocado</li>
<li>Fatty Fish</li>
<li>Vegetable Oils</li>
<li>Soft Margarine</li>
<li>Soybeans and Soy Products (like tofu)</li>
</ul>
</div>
<div class="card">
<h3>Foods Containing Saturated Fat (Limit These)</h3>
<ul>
<li>Fatty Meats</li>
<li>High-Fat Dairy Products</li>
<li>Some Highly Processed Foods</li>
<li>Tropical Oils (Palm Oil, Coconut Oil)</li>
</ul>
</div>
</div>
<!-- Subsection 2: Vegetables and Fruits are Good for You -->
<h3>Subsection 2: Vegetables and Fruits are Good for You</h3>
<p>Eating a variety of vegetables and fruits may lower your risk of heart disease and provide essential nutrients such as fibre, vitamins, and minerals. Try to make half of your plate vegetables and fruits at each meal.</p>
<table>
<thead>
<tr>
<th>Vegetable/Fruit Type</th>
<th>Examples</th>
</tr>
</thead>
<tbody>
<tr>
<td>Dark Green Vegetables</td>
<td>Kale, Spinach, Broccoli, Bok Choy, Arugula</td>
</tr>
<tr>
<td>Orange Vegetables</td>
<td>Carrots, Sweet Potato, Red Peppers, Pumpkin</td>
</tr>
<tr>
<td>Fruits</td>
<td>Apples, Pears, Berries, Peaches</td>
</tr>
</tbody>
</table>
<!-- Subsection 3: How to Eat More Vegetables -->
<h3>Subsection 3: How to Eat More Vegetables</h3>
<p>Here are some easy ways to include more vegetables in your daily meals:</p>
<ul>
<li>Add canned pumpkin or squash purée to soups for extra creaminess.</li>
<li>Wash, chop, and refrigerate extra vegetables to have them ready for meals.</li>
<li>Use pre-bagged veggies like baby carrots, green beans, or leafy greens.</li>
<li>Serve raw vegetables with your meals like cucumber, cherry tomatoes, or peppers.</li>
<li>Try leafy greens in your meals like kale, spinach, bok choy, and Swiss chard.</li>
</ul>
<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>
<!-- 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>
<!-- Subsection 4: How to Eat More Fruits -->
<h3>Subsection 4: How to Eat More Fruits</h3>
<p>Fruits are a delicious way to boost your nutrition. Try these ideas to add more fruits:</p>
<ul>
<li>For dessert, choose oranges or a fruit salad with little to no added sugars.</li>
<li>Add fresh fruit like pears, peaches, or strawberries to salads.</li>
<li>Incorporate frozen fruits into baking or smoothies.</li>
<li>Keep a bowl of fresh fruit on your counter for easy snacking.</li>
</ul>
<!-- Section 2: Don't Eat Highly Processed Foods -->
<h2>Section 2: Limit Highly Processed Foods</h2>
<p>Highly processed foods can contain excess sodium, sugars, and unhealthy fats. Try to eat these foods less often and in smaller amounts.</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> Try replacing sugary drinks with water and choosing whole, fresh foods whenever possible.</p>
<!-- Section 3: Don't Drink Sugary Drinks -->
<h2>Section 3: Don't Drink Sugary Drinks</h2>
<p>Replacing sugary drinks with water can help reduce your intake of sugars, which may lower the risk of obesity, type 2 diabetes, and cavities in children.</p>
<div class="card-container">
<div class="card">
<h3>Examples of Sugary Drinks</h3>
<ul>
<li>Iced Tea</li>
<li>Fruit Juice</li>
<li>Soft Drinks</li>
<li>Sports Drinks & Energy Drinks</li>
<li>Sweetened Coffee & Tea</li>
</ul>
</div>
<div class="card">
<h3>Better Options</h3>
<ul>
<li>Water</li>
<li>Herbal Teas</li>
<li>Unsweetened Sparkling Water</li>
<li>Infused Water with Fruit or Herbs</li>
</ul>
</div>
</div>
</div>
</body>
</html>