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Final draft on informative  speech and presentation speech 2 A Healthy Busy Life RasaqAdigun : PGCC I know everyone here wants to live a healthy life. However, it's challenging since most of us are very busy, always running from one place to another, work to school, or other essential activities. I would like us to discuss ways we lead a healthy life despite our tight schedule. Wisely choosing a restaurant, having nutritious snacks around you, and packing your lunch to work are some of the ways to live a healthy, busy life. Most people have no time to go and prepare a meal that why they opt eat ready meals and take-out from restaurants and a fast-food joint. According to Ducrot, P. et al. (2017), meal planning is an effective way to beat time scarcity by planning meals to be prepared at home days before. A meal’s planning has been connected with improved diet quality, which contributes to a healthy life. The key to a healthy stuffed lunch is an assortment and getting the right balance of food varieties to furnish us with all the supplements we need to remain healthy. By preparing meals at home, one can choose healthier options for dinner and even pack your lunch. This method is beneficial and will save your money as home-prepared meals may be cheaper than eating outside. Some of you consider packed lunch boring, but that shouldn’t be the case. With a bit of thought and a creative mind, packed meals can be fun, healthy, and delicious as well. A balanced diet is vital in any meal we take. Energy-giving foods are a significant piece of a solid eating regimen that should account for 33% of our meals. Carbohydrates are pressed loaded with supplements we need to maintain our energy levels while working. Pack sandwiches and some whole grains for lunch; use an alternate loaf daily to make sandwiches fascinating. Include a variety of grain, bread rolls, vegetables, or fruits toppings like pepper, sweetcorn, or pineapple to your sandwiches for a unique taste. As for proteins, lean meat, chicken, fish, eggs, nuts, beans are extraordinary decisions for pressed lunch. They are an incredible wellspring of protein that is required for the development and fix of our body. However, when using a fat spread, it's significant that you know the suitable composition or go for plant fat such as avocado gently squashed with a fork. Guarantee that you pack fruits and vegetables too. Eat at least five segments each day to forestall coronary illness and lessen the danger of some cancer diseases. As per Aune, D. et al. (2017), taking fruits and vegetables decreases the threat of cardiovascular illnesses and cancer disease, the two most common reasons for unexpected passing globally. In their research, these two diseases contributed to the demise of 25.5 million individuals in 2013. Besides a sound eating routine, remaining hydrated is also vital according to Armstrong, L. E., & Johnson, E. C. (2018) for digestion, cell homeostasis, transportation of fundamental supplements across films, temperature regulations, mainly when the climate is warm circulatory capacity. Water prerequisite for our bodies differs with the weight whereby enormous individuals will require more water than little individuals. It is insightful to avoid delicate and bubbly beverages high in added sugars; instead, you may take plain milk, yogurt, or fruit juice like smoothies. However, water remains to be always the best. The other option for occupied individuals with regards to meals is eating at restaurants and fast-food joints. We can, in any case, have a healthy existence in any event, even when taking our meals from those joints. However, one requirement to pick the restaurant shrewdly you are getting your meals from should incorporate fundamental food varieties like a plate of salad, prepared or barbecued courses, organic products, and yogurt in its menu. This way, you can settle on a healthy decision at whatever point you visit that joint for a meal. It is consistently helpful to choose what you will eat before you go out to eat, contemplate where you will eat, and what you will choose. It will be a lot simpler to settle on healthy decisions on the off chance that you decide what you are going to order before you get to the restaurant. Additionally, consider the piece of the supper you take, request a half-size part of the dinner, or go for the littlest size feast alternative rather than super-measuring. In situations where small size isn't accessible, you can generally request a case to divide the meal so you can eat it later. When ordering, inquire how the meal was prepared. It is consistently wise to pick those meals that were seared, poached, grilled, or steamed instead of those that were fried. Attempt to keep away from meals that accompany cream sauce, sauce, or those that are breaded. Rather have butter, sour cream, sauce, and sauces served separately; this way, you can account for the sum you take. Pick salad with decreased fat or oil-and-vinegar rather than creamy ones—burgers and sandwiches with low fats like bacon and cheese. Additionally, take meats with somewhat low fats like roasted beef or turkey. Concerning dessert, go for low-fat frozen yogurt or organic product ice. Finally, having snacks close by is fundamental for having a healthy existence. As per Marangoni, F. et al. (2019), taking snacks from time to time helps eases digestion and metabolic over-burden brought about by less heavy meals. They might assist with an appropriate eating regimen and supplements like fiber and nutrients. Additionally, taking bites expects one to follow a specific pattern to be perfect, considering the whole day's eating routine. We have all learned different alternatives for eating healthy when leading a busy life. We have figured out how to pack our lunch, picking a café and entrée wisely, and keeping nutritious snacks close by contributes to better dietary patterns even with a bustling way of life. Continuously remember with a bit of planning, you can enjoy meals and keep a healthy life. References Armstrong, L. E., & Johnson, E. C. (2018). Water Intake, Water Balance, and the Elusive Daily Water Requirement. Nutrients, 10(12), 1928. https://doi.org/10.3390/nu1012192 Aune, D., Giovannucci, E., Boffetta, P., Fadnes, L. T., Keum, N., Norat, T., Greenwood, D. C., Riboli, E., Vatten, L. J., & Tonstad, S. (2017). Fruit and Vegetable Intake and the Risk of Cardiovascular Disease, Total Cancer, and All-Cause Mortality-A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies. International journal of epidemiology, 46(3), 1029–1056. https://doi.org/10.1093/ije/dyw319 Ducrot, P. Mejean, C. Aroumougame, V. Ibanez, G. Alles, B. Kesse-Guyot, E. Hercberg, S. & Peneau, S. (2017). Meal Planning is Associated with Food Variety, Diet Quality and Body Weight Status in a Large Sample of French Adults. Behavioral Nutrition and Physical Activity 14(12). https://doi.org/10.1186/s12966-017-0461-7 Marangoni, F. Martini, D. Scaglioni, S. Sculati, M. Donini, L. M. &Leonardi, F (2019). Snacking in Nutrition and Health. Int Journal of Food Science and Nutrition.70(8). https://doi.org/10.1080/09637486.2019.1595543