Travel is the act of moving from one place to another, whether it be a nearby town or across the globe. It can be done by car, train, boat, bus, airplane or even foot. Some people travel for business or work, while others travel solely for pleasure. For those who love the idea of sleeping on the Great Wall of China or swimming with sharks, traveling can be a life-altering experience. It can also be a way to push yourself out of your comfort zone and become a more confident person. However, like anything in life, there are certain things to keep in mind when you're traveling. The first step in planning a successful trip is to research the destination thoroughly. Look up the local customs, what types of activities are available and what type of food is typical. This will give you an idea of what to expect and will help you avoid embarrassing situations. It's also a good idea to learn some basic phrases in the local language. This will make it easier to communicate with the locals and show that you're genuinely interested in their culture. Another important tip is to make sure you're comfortable with the climate where you're going. This will prevent any issues with heat, humidity or rain that can negatively impact your trip. Also, be sure to pack any prescription medications that you need. You should also make a list of any special accommodations that you might need, such as wheelchair access or assistance with mobility or vision issues. If you're bringing kids along, it's important to plan ahead and choose destinations that will appeal to them. Getting them involved in the planning process will help to get them excited about their trip and teach them responsibility. Choosing a variety of family-friendly and kid-oriented activities will also ensure that everyone has fun. Children can sometimes get lost, so it's important to stay alert and keep track of them at all times. If they get too far away from you, try to find a landmark or a public area where they can be seen easily. It's also a good idea for older children to wear a tag with their name and phone number on it in case they do get separated from the group. If you're worried about your child getting sick or injured while on vacation, consider buying a medical kit that includes bandages and a first aid guide. You can also buy a GPS device that will allow you to monitor your child's location. If you're traveling with a young child, it's a good idea to bring swimwear as well as sunscreen and insect repellent. You can also use a baby carrier to transport your child around the beach and other outdoor areas. A pool is a great way for them to cool down and have fun, especially if it's hot or humid outside.
A healthy diet is a combination of food that provides the body with the nutrients it needs for good health and to perform at its best. It also helps to control weight and prevent common non-communicable diseases such as heart disease, stroke, diabetes and cancer. A variety of foods from the five main food groups is recommended and it is important to include both fresh and canned, frozen and dried fruit and vegetables. This is because the nutrient content of foods changes with preparation, cooking and storage. The foundation of a healthy diet is made up of foods high in fibre and protein (lean meats, fish, lentils, beans and nuts), low-fat milk and dairy alternatives, fruits, whole grains and unsaturated fats from oils like canola and olive. It is important to avoid highly processed foods, as they are generally higher in saturated and trans-fats. Limiting foods and drinks that contain added sugars is a key part of a healthy diet. This includes sweetened breakfast cereals, cakes and biscuits as well as fizzy drinks and some items labelled as low-fat, which may still contain large amounts of sugar. The best way to limit added sugar is to read the ingredients list on packaged foods and avoid products containing brown sugar, corn sweetener, fructose, dextrose or high-fructose corn syrup. Cooking at home rather than eating out is a great way to improve your diet. This can be done by using a range of cooking methods and adding salads, vegetables, fruit and lean meat to most meals. When eating out, opt for meals that are low in saturated fat, added salt and added sugars and high in dietary fibre. It is suggested that about 10% of an adult’s total daily energy intake should come from fat. The majority of fat should be unsaturated, especially from mono-unsaturated fatty acids found in nuts, seeds and vegetable oils. The remaining 5% of an adult’s energy intake should come from carbohydrate foods and a small percentage should be from protein foods. The final element of a healthy diet is water, and it is recommended that about 2.5 litres per day is consumed. It is also important to avoid caffeinated and alcoholic beverages, as they provide unnecessary calories and can cause some health problems. The top shelf of the food pyramid includes foods such as cakes, chocolate sweets and biscuits which have a negative impact on oral health by increasing inflammation in gum tissue. It is important to limit these foods to no more than 2-3 times a week, as this will help maintain a healthy mouth. For example, if you have a craving for cake, try to have a piece of fruit instead and chew it until it is soft before swallowing. This will protect your teeth from the acid in the hard foods and will reduce inflammation. It is also a good idea to brush your teeth before and after these foods as this will help prevent plaque build-up.