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The importance of a healthy diet and exercise

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Diet and Exercise: Choices Today for a Healthier Tomorrow

Lifestyle choices you make today can lead to a healthier future. Learn how eating a healthy diet and exercising can help control or delay age-related health problems.

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Choices Today for a Healthier Tomorrow. Full transcript below.

You may also be interested in

  • Reading about maintaining a healthy weight
  • Understanding food groups for healthy eating as you age
  • Exploring the four types of exercise

Eating a healthy diet and exercising often can help control or delay health issues associated with aging, like high blood pressure and diabetes. Set short-term goals to achieve and maintain a healthy diet and exercise routine.

Make these five tips a priority every day:

  • Try to be physically active for at least 30 minutes on most or all days of the week.
  • Eat plenty of fruits and vegetables.
  • Choose foods that are low in added sugars, saturated fats, and sodium.
  • Pick whole grains and lean sources of protein and dairy products.
  • Practice all four types of exercise—endurance, strength, balance, and flexibility.

For more information about healthy eating and exercise .

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The key to weight loss is building new habits that lead to eating better and moving more. Eating better means eating healthy, lower calorie meals. Moving more means adding more physical activity, not just exercise, into your life.

Being active is vital to losing weight and keeping if off. An active body uses energy, measured in calories, to move. This helps burn the calories you take in from food you eat. And sitting too much isn't good for you.

Cleaning the house, making the bed, shopping, mowing and gardening are all forms of physical activity. Exercise, in contrast, is structured and repeated physical activity that you do regularly.

Whatever activity you choose, keep doing it. Aim for at least 150 minutes a week of moderate physical activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. Aim to spread your activity out throughout the week.

Taking a brisk walk is an example of moderate activity. Vigorous activity might be jogging. Keep in mind that you may need more physical activity than usual to lose weight and keep it off.

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  • Hensrud DD, ed. The Mayo Clinic Diet. 3rd ed. Mayo Clinic Press; 2023.
  • Interested in losing weight? Nutrition.gov. https://www.nutrition.gov/topics/healthy-living-and-weight/strategies-success/interested-losing-weight. Accessed March 10, 2023.
  • Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed March 10, 2023.
  • Dietary supplements for weight loss. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/. Accessed March 10, 2023.
  • Potential candidates for weight-loss surgery. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/bariatric-surgery/potential-candidates. Accessed March 10, 2023.

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Why should I move more and eat better?

Should i talk to a health care professional before starting a physical activity program, how much physical activity do i need, how can i handle roadblocks to becoming more active, how can i eat healthier, how can reading the nutrition facts label help me, how can i handle roadblocks to healthy eating, how can i eat well when away from home, i can do it, clinical trials.

Eating foods that are good for you and staying physically active may help you reach and maintain a healthy weight and improve how you feel. You also may find that moving more and eating better could help you keep up with the demands of your busy life and be there for the people who depend on you.

In addition to helping you reach and maintain a healthy weight, staying active and eating better may lower your chances of developing

  • type 2 diabetes , or high blood sugar
  • high blood pressure
  • kidney disease
  • heart disease
  • certain kinds of cancer

But improving your health isn’t the only reason to move more and eat better. You may also

  • have more energy for work, play, and family
  • feel better about yourself
  • manage stress better
  • set a good example for your children, friends, and other family members
  • tone your body—without losing your curves

Your family, friends, and coworkers can be a great source of support as you work to adopt healthier habits. Ask them to join your efforts. Being healthy is important for them, too. By making healthy choices together, you may find it’s easier to move more and eat better.

Most people don’t need to see a health care professional before starting a less intense physical activity, like walking . However, if you have chronic conditions, such as diabetes—or symptoms of chronic conditions—talk with a health professional about the type and amount of physical activity that’s best for you.

Two women walking outdoors carrying water bottles

To maintain or improve your health, aim for 150 minutes per week—or at least 30 minutes on all or most days of the week—of moderate physical activity. Moderate activities are ones that you can talk—but not sing—while doing, such as brisk walking or dancing. These activities speed up your heart rate and breathing.

If you haven’t been active, work slowly toward the goal of 150 minutes per week. For example, start out doing light or moderate activities for shorter amounts of time throughout the week. You can gain some health benefits even if you do as little as 60 minutes of moderate physical activity a week.

For best results, spread out your physical activity throughout the week. Even 10 or 15 minutes at a time counts. And any amount of physical activity is better than none at all.

To lose weight and keep it off, you may need to be even more active. Shoot for 300 minutes per week, or an hour a day 5 days a week. On at least 2 days per week, also try activities that strengthen your muscles . Examples of these activities include workouts using hand weights or rubber strength bands.

Becoming more active isn’t easy. Different people may have different reasons for finding it hard to get moving. If some of the roadblocks below sound familiar, try the suggested tips to help you overcome them.

“I don't have time.”

Try sneaking a few minutes of physical activity at a time into your day. Get started by making these small changes in your daily routine:

  • Break your physical activity up into two or three 10-minute walks a day, if you can do so safely near work or home.
  • Take regular breaks from sitting at the computer or watching TV. Get up, move, and stretch by lifting your hands over your head. Twist side to side.
  • Schedule time to be active as you would a hair or work appointment, and stick to your plan.

“I'm going to ruin my hairstyle.”

If you avoid being active because you don’t want to ruin your hairstyle, try

  • a natural hairstyle, short haircut, braids, twists, locs, or wigs
  • wrapping a scarf around your hair; when you’re done with your workout, remove the scarf and let your hair air dry.

“It costs too much.”

You can be active without spending a lot of money—or any money at all:

  • Look for free or low-cost classes and activities in your community.
  • Walk in a mall, or walk or jog in a park or on a school track.
  • Gather friends and neighbors from your apartment complex and hold regular group workout sessions.
  • Find workout videos online and on YouTube if you have internet service—or DVDs at the library—and work out at home.

“Physical activity is a chore.”

Some people may be put off by physical activity, especially if they haven’t been active for a while or got hurt and are afraid of getting injured again. However, with some planning and effort, physical activity can be enjoyable:

  • Try being active with your kids—walk, jump rope, play flag football or tag, or toss a softball. Children should get an hour of physical activity each day.
  • Get a friend or family member to go biking or take a dance class with you. You can cheer each other on, have company, and feel safer when you’re outdoors.
  • Enjoy friendly competition with family and friends by setting a weight-loss challenge or entering a walking, biking, or running event for a worthy cause.

Four adults and two children strolling along a wooded trail

An example of a healthy meal includes vegetables, fruits, and small portions of protein and whole grains. These foods provide fiber and important nutrients such as vitamins and minerals. When planning meals for you and your family, think about including

  • a salad or other different-colored vegetables, such as spinach; sweet potatoes; and red, green, orange, or yellow peppers
  • fat-free or low-fat milk and milk products, or nondairy products such as almond or rice milk
  • different-colored fruits, including apples, bananas, and grapes
  • lean beef, pork, or other protein foods, such as chicken, seafood, eggs, tofu, or beans
  • whole grains such as brown rice, oatmeal, whole-wheat bread, and whole-grain cornmeal

Treats are okay if you have them once in a while. Just don’t eat foods such as candy, ice cream, or cookies every day. Limit sweet treats to special occasions, and keep portions small. Have one cookie or piece of candy, rather than trying every kind.

Remember that alcohol, juices, soda, and other sweet drinks have a lot of sugar and calories.

If you can’t have milk or milk products because you have trouble digesting lactose , the sugar found in milk, try lactose-free milk or yogurt. Besides milk and milk products, you can get calcium from calcium-added cereals, juices, and drinks made from soy or nuts. Eating dark green leafy vegetables such as collard greens and kale, and canned fish with soft bones like salmon, can also help you meet your body’s calcium needs.

Reading the information on the Nutrition Facts label can help you choose foods high in fiber, vitamins, and minerals; and low in sodium , added sugars , and unhealthy fats, which federal dietary guidelines (PDF, 3.94 MB) recommend Americans limit.

Nutrition Facts label

The U.S. Food and Drug Administration (FDA) Nutrition Facts label appears on most packaged foods and tells you how many calories and servings are in a box, can, or package. The label also shows how many nutrients are in one food serving. The FDA made changes in 2016 to update the Nutrition Facts label .

Eating healthy foods may seem hard when you don’t have time to cook or are on a tight budget. Try these tips to get past roadblocks that may keep you from eating well:

“I don't have time to cook healthy meals; I don’t really know how to cook.”

Eating healthy doesn’t have to take a lot of time. Nor do you need to be a chef to prepare healthy meals. Here are ways you and your family can eat better without spending a lot of time preparing meals:

  • Buy frozen or precut veggies and add them to a salad or veggie wrap with pita bread for a quick meal. Or microwave the veggies and add them to whole-grain pasta.
  • When you cook, make enough for extra meals. Casseroles with veggies and whole grains, and a whole cooked chicken, may last a few days so you don’t have to cook another meal every day. Be sure to freeze or refrigerate leftovers right away to keep them safe to eat.
  • If you don’t feel comfortable cooking, try something easy, like combining your favorite fresh, frozen, or canned veggies to make a stir-fry. Check out websites , videos, and online blogs for more recipe ideas as your confidence builds.

Mother, father, and daughter preparing vegetables in a kitchen

“Eating well costs too much.”

You don’t have to spend a lot of money to eat well :

  • Avoid buying single portions of snacks, yogurt, and other foods, which costs more. Instead, buy in bulk or larger sizes and divide into smaller portions as needed.
  • Check newspaper ads for food sales. Clip coupons or print them from websites.
  • Buy fruits and vegetables in season, when they’re cheaper.
  • Try canned beans such as black, butter, kidney, pinto, and others. They’re loaded with protein, cost less than meat and fish, and make quick and easy additions to your meals.

Here are some ways to make healthy food choices when you’re on the go:

  • Avoid heavy gravies, salad dressings, or sauces. Leave them off or ask for them on the side so you can control how much you eat.
  • Try to avoid fried foods and fast food. Instead of fried chicken, order baked, broiled, or grilled chicken, or a turkey sandwich with whole-grain bread.
  • Share a meal with a friend or take half of it home.
  • Take healthy snacks with you to work, such as apples or fat-free yogurt with fruit.

Set specific goals and move at your own pace to reach them. For example, instead of “I’ll be more active,” set a goal such as “I’ll take a walk after lunch at least 2 days a week.” Ask your family, friends, and coworkers to help you. They can join you, cheer you on, help you get back on track after a setback, and be there to celebrate your successes!

No matter what, keep trying. You can do it!

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions.

What are clinical trials, and are they right for you?

Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you .

What clinical trials are open?

Clinical trials that are currently open and are recruiting can be viewed at www.ClinicalTrials.gov .

This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts.

The NIDDK would like to thank: Anne E. Sumner, M.D., NIDDK; National Institute of Minority Health and Health Disparities (joint appointment)

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Integrated Role of Nutrition and Physical Activity for Lifelong Health

Karsten koehler.

1 Department of Sport and Health Sciences, Technical University of Munich, 80992 München, Germany

2 Department of Nutrition and Health Sciences, University of Nebraska-Lincoln, Lincoln, NE 68583, USA

Clemens Drenowatz

3 Division of Physical Education, University of Education Upper Austria, 4020 Linz, Austria

It is well established that healthy nutrition and physical activity (PA) are key lifestyle factors that modulate lifelong health through their ability to improve body composition, musculoskeletal health, and physical and cognitive performance, as well as to prevent metabolic diseases including obesity, diabetes mellitus, and cardiovascular disease across the lifespan. While the health benefits of nutrition and PA are often studied singularly, it has become more and more evident that the integration of nutrition and PA has the potential to produce greater benefits when compared to strategies focusing solely on one or the other. This Special Issue entitled “Integrated Role of Nutrition and Physical Activity for Lifelong Health” is devoted to manuscripts that highlight this integrational approach on various outcomes related to lifelong health. In response to our call, a total of 14 manuscripts were included. In addition to research focusing on the integrated benefits of nutrition and PA on various markers related to health and performance across a broad spectrum of life stages, several studies examining how PA has the potential to change food consumption were also included.

The featured article by Gustafson et al. reports that food choices are altered in the context of exercise. In this experiment, gym goers were asked to choose between a healthy and unhealthy snack to be consumed after completion of their exercise. Compared to when this choice was made prior to exercise, individuals after completing exercise were less likely to choose a healthy snack and instead chose the unhealthy option [ 1 ]. This possibly unhealthy impact of sport participation on food choices was extended in another study by Koenigstorfer, although participation was limited to passive viewership in this instance. Regardless, visits to sporting events were associated with an increased preference for unhealthy food items, although it was notable that a similar increase was also observed for some non-sport related venues, such as music concerts [ 2 ]. In a study focusing on the health effects of dietary choices in the context of an exercising population, Wirnizter et al. report that vegetarian and vegan athletes exhibited lower body weights and vegetarian athletes reported a lower prevalence of allergies when compared to their omnivore counterparts, while many other health-related outcomes were similar. These findings suggest that adherence to a vegetarian or even vegan diet is not detrimental to the health of endurance athletes [ 3 ].

Two studies [ 4 , 5 ] examine the role of diet and PA on health-related parameters in youth. Drenowatz et al. show that healthy dietary choices and sports participation are independently associated with motor competence, which is an important contributor to an active and healthy lifestyle [ 6 , 7 ]. Meng et al. report beneficial effects of an education-based obesity prevention program on dietary intake in adolescents. This study also highlights the importance of club sports participation, as PA levels were higher during the sport season compared to the off-season [ 5 ]. The promotion of leisure time PA outside-specific club settings thus remains a critical component for future research.

The importance of an active and healthy lifestyle is also shown by Van Elten et al. who examine the sustainability of a diet and PA intervention on cardiometabolic health in women. Even though a potential effect of snack intake on insulin resistance 3 to 8 years after the intervention was shown, the results emphasize the importance of current lifestyle choices for cardio-metabolic health. In order to achieve sustainable lifestyle changes, prolonged engagement in the intervention may be necessary [ 8 ]. A review by Balan et al. further emphasizes the importance of PA and diet to counteract age-related diseases by showing beneficial effects of fiber and unsaturated lipids on telomere health. While the authors acknowledge that more research is needed, they also suggest a protective effect of PA on telomere maintenance, which contributes to health in old age [ 9 ].

Given the importance of healthy lifestyle choices, a key question remains on how to promote healthy dietary choices and PA among a broad population. Electronic health (Ehealth) approaches could provide economically feasible opportunities—Doorn-van-Atten et al. examine the efficacy of an eHealth intervention in older adults, who are commonly less receptive to technology-based intervention strategies. Their results indicate beneficial effects of PA self-monitoring along with educational materials on lifestyle choices [ 10 ]. Educational materials were also shown to improve self-efficacy to engage in PA and consume a healthy diet in women as well as to provide growth-promoting animal protein to their stunted offspring [ 11 ].

In addition to the improvement of health outcomes, three articles address the role of nutrition and PA in modulating inflammation, which is associated with chronic disease and aging. When comparing elderly individuals across the PA spectrum, Ferrer et al. report that active individuals not only exhibited improved body composition but also improved blood profiles of inflammatory and anti-inflammatory markers [ 12 ]. These findings are strongly supported by Draganidis et al. who compared elderly individuals with low vs. high levels of systemic inflammation and found that low systemic inflammation is associated with greater levels of PA, particularly moderate-to-vigorous PA as well as increased antioxidant intake [ 13 ]. Although inflammation was not found to be significantly affected in a study assessing the impact of a purified vegan diet in exercising rats, this diet—especially when combined with an exercise regimen—was associated with improved body composition, metabolic markers, and physical performance [ 14 ].

Another topic in the area of exercise nutrition that is heavily debated involves protein requirements for exercisers. Isenmann et al. demonstrate the importance of adequate protein and carbohydrate intake from foodstuffs following an exercise bout for the facilitation of muscle regeneration while minimizing the inflammatory response [ 15 ]. Reckmann et al. present a novel method for quantifying exogenous protein oxidation using a breath test. While their findings failed to show alterations in whole-body metabolism in response to short-term fluctuations in protein intake, their data suggest that there is large inter-individual variability in response to protein-restricted diets. Accordingly, further research is needed to clarify the influence of dietary choices and nutrient intake on protein metabolism in active populations [ 16 ].

Taken together, the research presented in this Special Issue supports the previously emphasized role of integrating diet and PA on general health and well-being across the lifespan. A key issue for future research, therefore, will be the implementation of intervention strategies that promote an active and healthy lifestyle along with the exploration of the specific mechanisms that explain the individual and combined contribution of PA and nutrition to various health outcomes, including cardiovascular and metabolic diseases as well as orthopedic problems and depression.

Author Contributions

Conceptualization, Writing-Original Draft Preparation, and Writing-Review & Editing: K.K. and C.D.

Conflicts of Interest

The authors declare no conflict of interest.

Balanced Diet Essay for Students and Children

500 words essay on balanced diet.

We have grown up listening to the term ‘balanced diet’ in science. It refers to a diet that has all the essential nutrients and minerals that will keep us healthy. Having a balanced diet has been encouraged by our childhood. After all, it is important in keeping our health well.

Balanced Diet Essay

A person intakes appropriate amounts of proteins, minerals, and nutrients in a balanced diet. It is quite necessary for the smooth functioning of our body. If we consume a balanced diet regularly, we will always remain healthy. It lessens any chances of falling ill. Moreover, a balanced diet also boosts our immunity system.

Importance of a Balanced Diet

Most people believe that a balanced diet is definitely the key to a healthy lifestyle. It is rightly believed as even scientists say so. When we always consume a balanced diet, we will maintain our physical as well as mental health. A balanced diet must contain the proper foods that are consumed in apt quantities. A perfect balanced diet is composed of carbohydrates, proteins, fats, minerals, high fiber content, vitamins, and more.

Get the huge list of more than 500 Essay Topics and Ideas

Moreover, nowadays the trend of junk food is here to stay. People are not taking a balanced diet rather eating all sorts of harmful foods. It is more important than ever to tell people about the importance of a balanced diet. You cannot merely exercise and expect your body to stay fit. A balanced diet is crucial for that.

Most importantly, it is called a ‘balanced’ diet because it requires all the foods to be eaten in a balanced manner. For instance, if you intake large amounts of carbohydrates and a little amount of protein, then that will not be called a balanced diet, even if you are eating the right foods. The balance needs to be maintained for that.

How to Have a Balanced Diet?

One can always adopt a healthy lifestyle by starting to consume a balanced diet. Firstly, one must definitely increase the amount of liquid to consume in a day. Fluids are very important for the human body to function healthily. As almost 80% of our body is filled with water, we need it for good metabolism. Thus, start with drinking at least two to three liters of water every day. Moreover, try cutting down on the consumption of tea, coffee, alcohol, and other such addictive liquids.

Furthermore, one must always eat fresh vegetables and fruits. As fresh fruits and vegetables are great sources of fiber and vitamins, we must consume them for good body growth. Try to avoid eating deep-fried or overcooked food as it loses all its nutrients. The balanced diet must have the five essential elements, i.e. bitter, sour, sweet, pungent and salty. Also, the emphasis is on fresh fruits because the processed or packed ones do not have nutrients.

Most importantly, always chew your food patiently. Do not just swallow it after chewing for four-five times. This way your food won’t get digested properly. Savor the food slowly and steadily. Next, do not eat in excess. You must know when to draw the line and stop when you don’t have the appetite. Therefore, we see how a balanced diet will keep you healthy and fit. It will improve the quality of your life and keep all the illnesses away.

FAQs on Balanced Diet Essay

Q.1 Why is a balanced diet important?

A.1 Balanced diet is important because it keeps us fit and fine. It also prevents any illnesses or diseases.

Q.2 How can we have a balanced diet?

A.2 One can have a balanced diet by having a good amount of water. Furthermore, one must always consume fresh foods and chew slowly for proper digestion.

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Healthy Diet Essay

Consuming a healthy diet throughout a person’s life helps prevent malnutrition in all its forms, as well as a range of diet-related non-communicable diseases and conditions. But the increased consumption of processed food, rapid urbanisation and changing lifestyles have led to a shift in dietary patterns. People now consume fast food and do not eat enough fibre-rich fruits, vegetables and whole grains. So, to help students understand the importance of a healthy diet, we have provided a “Healthy Diet” essay.

Students can also go through the list of CBSE Essays on different topics. It will help them to improve their writing skills and also increase their scores on the English exam. Moreover, they can participate in different essay writing competitions which are conducted at the school level.

500+ Words Healthy Diet Essay

A healthy diet consists of simple, natural and/or well-cooked foods which promote health and protect us from diseases. It keeps our organ systems functioning well. The diet that we consume is decided by our socio-cultural norms, lifestyle patterns and the type of activities we are engaged in. A healthy diet includes nutrition, nutrients, food groups, a balanced diet and special dietary requirements.

Balanced Diet

A diet that contains all the essential nutrients like proteins, carbohydrates, fats, minerals and vitamins in the proportion required for the normal growth and development of the body is called a balanced diet. The important components of a balanced diet are cereals, pulses, milk, fruits and vegetables, fats and oil. A balanced diet constitutes a healthy diet. Thus, we all should try to follow a balanced diet.

Role of Nutrients

Nutrients that we obtain through food have vital effects on physical growth and development. It also helps in maintaining normal body function, physical activity and health. Nutritious food is thus needed to sustain life and activity. A healthy diet must provide all essential nutrients in the required amounts. Requirements for essential nutrients vary with age, gender, physiological status and physical activity. Dietary intakes lower or higher than the body requirements can lead to undernutrition or overnutrition, respectively.

Eating too little food during certain significant periods of life such as infancy, childhood, adolescence, pregnancy and lactation and eating too much at any age can lead to harmful consequences. An adequate diet, providing all nutrients, is needed throughout our lives. Eating a variety of foods from each food group is crucial for supplying the individual with all the essential nutrients that the body needs, including carbohydrates, proteins, fats, vitamins, minerals and water.

Special Dietary Requirements

The amount of food or nutrients required by a person in a day depends upon the need for energy. These needs are directly related to age and physical activity. During the rapid growth years, i.e. 12–22 years for boys and 12–18 years for girls, there is a gradual increase in daily food requirements. But as we grow old, our daily need for energy decreases. The amount of energy required by people engaged in low, moderate or high levels of physical activity differs. A sports person always needs to consume more calories than a non-sports person. Similarly, the dietary needs of a woman during pregnancy and lactation are higher.

Before we eat, we should think about what goes on our plate, cup, or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods should be part of our diet. These contain the nutrients that we need to maintain a heart-healthy eating plan. Eating a healthy diet will keep our body fit, healthy and free from all kinds of diseases. With a healthy body and mind, we can enjoy our life and can achieve whatever we want in our life.

Students must have found the “Healthy Diet” essay useful for improving their essay writing skills. They can get the study material and the latest updates on CBSE/ICSE/State Board/Competitive Exams at BYJU’S.

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Home / Essay Samples / Food / Dieting / The Importance Of Diet And Exercise For Health

The Importance Of Diet And Exercise For Health

  • Category: Life , Food , Health
  • Topic: Diet , Dieting , Exercise

Pages: 2 (739 words)

Views: 3148

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