Introduction

Food is the basic need of any living thing. We are what we eat. To keep the functioning of our body in the optimal place, we must choose healthy food that can provide us with the best nutrients. Nutrients are the substances that help the human system stay active, grow and have a healthy immune system. But, nowadays, processed fast food has hastily replaced healthy eating habits with junk. Obesity, laziness, heart problems, and an increasing rate of diseases are because of junk food. This article, penned down the importance of healthy food, aims to provide you with information that can help you have a healthy and stress-free life.

Why is it necessary to eat?

The living organism needs to feed itself to live. The nutrients you get from healthy food enable you to cope with daily activities. But the role of diet goes much further: recent advances in nutrition have allowed us to determine the importance of a correct diet in promoting physical and mental health, preventing diseases, and, in general, improving our health and overall quality of life.

Essential tips for healthy eating

According to the World Health Organisation (WHO), a healthy diet does not exclude certain nutritional groups since all are necessary for our bodies to a greater or lesser extent. The WHO well teaches the importance of healthy food.

After knowing the risks of not following a healthy and balanced diet, we already know how important it is to take care of your diet; for this reason, we will provide a series of tips to follow a healthy and careful diet.

Our good or bad eating habits determine the functioning of our bodies. To prevent diseases and prompt good health, one must ensure and adapt the habit of taking the best nutrients. How does diet influence the importance of healthy food and our quality of life, and why is it important to eat well? We will tell you more about it.

 Proper diet

An adequate diet provides nutrition according to the body’s requirements in terms of energy and fitness. A proper diet meets all its needs so that it can function correctly. There is no suitable universal diet. However, it must be adapted to each person according to their characteristics and lifestyle. A balanced diet will not be the same for a child as for an adult or a pregnant woman, for a person who practices sports regularly or for a sedentary person. It can vary from person to person. However, the essential components of a healthy diet are as follows.

Fats and carbohydrates

Fats and carbohydrates have the primary function of obtaining the energy necessary for the body to perform vital functions such as pumping blood, lung function, or maintaining body temperature.

Vitamins and minerals

Vitamins and minerals regulate the body’s processes so that they work correctly and possible disorders and diseases are avoided.

The fibre

Fibre promotes the proper functioning of the body’s waste evacuation systems. Whole grains have the advantage of including fibre, making you feel full sooner and promoting intestinal transit.

Servings per Day

These foods help prevent cardiac disease, certain types of cancer, and strokes. According to the WHO, you should consume five servings of fruits and vegetables daily. Thanks to this intake, enough dietary fibre is obtained.

Well-planned Diet

As the saying goes, “eat everything.” In general, this variety is used as an excuse to introduce foods that are far from being healthy options. It should be borne in mind that in addition to trans fats and the high sugar content, there are multitudes that are also harmful to our health. Like, for example, preservatives and stabilizers or the increasingly popular flavour enhancer.

When it is said that a diet should be varied, it refers to healthy foods that explicitly tell the importance of healthy food. Fruits and vegetables, whole grains, legumes, fish, etc. This does not mean that exceptionally you cannot eat something outside these parameters. But after knowing the importance of a healthy diet, the chosen foods must be healthy. Therefore, include the following items.

Whole grains

The consumption of whole grains, such as rice, oats, rye, or spelt, is present in practically everything we consume. However, since carbohydrates are transformed into glucose in our body for energy, you must adapt the amount you consume to your energy expenditure. To verify if a product contains, read the ingredient label, not the front one. Discard all those with wheat flour and 5% of other cereal advertised as a comprehensive alternative.

 Lentils

Legumes are an excellent source of carbohydrates and protein, so they are a good option if you want to cut down on meat. Nowadays, they are straightforward to prepare, as they can be purchased semi-cooked. However, cooking them raw from home is always preferable to avoid additives.

Fruits and vegetables

The simplest way to improve your diet is to make vegetables the main protagonists of your dishes. In addition to being lighter than other foods, they are a source of vitamins and minerals, essential for the proper functioning of the body. Fruits can help you if you get hungry between meals or as an alternative to pastries for breakfast. It is advisable to include vegetables in all meals.

Reduce fat intake

The WHO recommends reducing your total fat intake to less than 30% of your daily caloric intake, as this reduces the risk of being overweight or obese. But not all fats are the same. Therefore, the consumption of saturated fats should be limited to 10% and Trans fats to less than 1% of the total daily intake.

However, not all fats are harmful; olive oil is one of the healthiest fats, and other foods, such as avocado and salmon, rich in Omega-3, are heart-healthy. Olive oil’s quality is superior. Opting for it will help you obtain nutrients and enrich your dishes with their flavour.

Consumption of salt and added sugars

Salt is a necessary micronutrient but should be consumed in moderation, about 5 grams per day. Its excessive consumption is directly related to the formation of arterial hypertension. Similarly, the consumption of added sugars should be limited to the maximum since they should not represent more than 5-10% of the total intake. So, you must base your diet on natural foods and consume minimally processed foods.

Benefits of a healthy diet

A balanced diet allows our body to function normally, meet our basic physiological needs, and reduce the chances of diseases. Although it is not a direct cause-effect relationship, it does contribute to increasing the risk of the appearance and development of these diseases. In fact, according to the WHO, 2.7 million people die every year from not eating a good diet and abusing fried foods and batters.

Some of the benefits of eating a balanced and healthy diet

• Strengthen the immune system.
• Lower risk of chronic diseases.
• Improves blood circulation.
• Slows the ageing process.
• Avoid cardiovascular diseases.
• Obtain a healthy weight.
• Prevents chronic fatigue and tiredness.
• A positive state of mind

Conclusion

The importance of healthy food has been explained in detail. Also, it has been proved that a person who eats healthy lives longer than someone who consumes junk. Being careful about what you eat can make a difference in your diet habits and living style. The quality of your life can be improved so that you choose the best to eat. Knowing the benefits of foods and nutrients, you will get from eating can help you stay healthy.

Definition of a Career Goal  

When a person aims at some point in their career for growth purposes and puts in a statement as well-planned and well-explained, he is said to set a career goal. Career goals are crucial for keeping the path straight, workable, and achievable simultaneously. The definition of career goals serves as a roadmap for achieving a vision of the future and understanding the choices you must make to succeed. Setting career objectives is crucial for determining our course of action and what must be done to reach them.  

Types of Career Goals  

Career goals can be set for different periods. For instance, it is always advisable to establish a long-term career goal and break it down into various short-term goals. In this way, the progress is examinable, and alternations are possible to make on numerous points as per requirement. In the text below, we are going to discuss the types of career goals.  

Short terms Career Goals & Longterm Career Goals  

Let us take a college student as an example. For instance, He needs to accomplish his short-term objectives, which include passing his college tests, passing out from a distinctive university, obtaining experience through employment with a rated and relevant organisation, and enhancing his expertise and skills through additional education, to get there.  

This is a lifelong career goal to excel the employment. However, passing college is a short-term career goal. It is essential to achieve short-term goals to reach the long-term career goal. However, the goals that can be accomplished in the next six months to three years are considered short-term. Long-term goals might only be attained for up to five years or more.  

Tips for setting Realistic Career Goals  

Thinking about setting a career goal is one thing. While putting it appropriately is another thing. It means that the career goal must be achievable. It must be realistic and workable. For example, if someone says, I want to reach the moon is not a realistic career goal. Hence, it cannot be broken down into short goals.  

Therefore, some tips are mentioned below to set a workable career goal.  

• Be Specific  
• Make Measurable Goals  
• Stay Positive  
• Be Realistic  
• Explain Actions with Goals   
• Write Goals Down  

Let us explain the steps one by one.  

An individual should think about more than just success while formulating goals. Instead, he or she ought to articulate their definition of success. The most outstanding achievement for one person might serve as a stepping stone toward accomplishing more significant objectives for another. Success for one person might mean rising to an organisation’s CEO position. For another, achieving financial independence can be a success. Therefore, a person must be specific about his career goal.  

Furthermore, one should develop a strategy to evaluate the results of their efforts when one sets their career goal. Setting a deadline, such as “finish MBA degree within three years,” will help with this. The person is on the right track to reaching their ultimate objective once they can accomplish the short-term goals within the timeframe they established.  

In addition, A career goal must be something that a person desires rather than something they are trying to avoid. Therefore, rather than concentrating on leaving a specific job or position within the next five years, the individual should set their sights on where they want to go and consider what they can do to get there. Furthermore, if any problem arises, a person must not focus on it. Solve it, instead.  

More than anything else, a person’s job goals ought to be attainable. If someone has never performed on stage, it would be absurd for them to set the aim of winning an Oscar award. On the hand, the person setting goals should keep things simple. A career plan should be challenging; it must push to some point. Something that makes us uncomfortable or challenging goes us to put our efforts in.  

It is human nature to forget things as time passes. To achieve our career goals, it is essential to think, set, analyse, and put them in writing at any place that is daily in our sight and reminds us of our ultimate career goals. The progress should also be analysed in written form.

What if you do not have defined goals?

A person without career goals can hardly achieve any of the objectives they have thought about since none have been formulated seriously enough to pursue them. This is where career goals are essential since they help define what we want, when, and why. Career goals are fundamental when determining our course of action in our reality.

A person who does not have career goals definition is not clear to him; he is also a person with a professional career without a fixed direction and much more prone to experience frustrations over the years when realising that he never had clear objectives for which work and therefore did not achieve achievements that could have been completed.

The greatest of the frustrations among people without set career goals comes from the lack of dreams associated with objectives; this implies that although this person may have aspirations, these are never visualised in the form of objectives that can be achieved, which prevents the person from defining their career goals.

Conclusion  

Career Goals are vital to ensure the accomplishment professionally. The soon we carter the career goals, the better. However, long-term career goals are achievable through a breakdown into short-term objectives. Students are advised to think, analyse, and write what they want to achieve and how. Please put it in the trackable timeline and ace your professional life.  

Coeducation is an education system that simultaneously offers equal learning opportunities to both male and female students. Developing the most-demanded skills to ace adult life is a good idea. Interactions allow both genders to understand one another and deal appropriately. However, nothing is free of harsh realities. The concept of coeducation is the topic of discussion in this article.  

A brief introduction to coeducation  

Coeducation is the practice of educating everyone equally, regardless of gender. By giving both boys and girls equal chances and teaching them that differences can be empowering and enlightening, coeducation promotes the true autonomy of both genders.  

Coeducation in Pakistan 

The United States of America (USA) adopted coeducation earlier than western Europe. Many emerging nations have adopted coeducation since World War II; China and Cuba are two notable examples. However, social conditioning and religious prohibitions have hindered its success in many other countries. For instance, in most Arab nations, girls frequently leave coeducational schools after attaining their teenage.  

Similarly, in Pakistan, most coeducation is initiated at the undergraduate level of education in universities. However, in the oxford curriculum of A and O levels, the schools prefer to start coeducation from early classes.  

The system of coeducation has its own merits and demerits. In the following text, we are going to discuss them in detail.  

Benefits of Coeducation 

1. The sense of inclusiveness  
2. Art of Appropriate Interaction 
3. Expanded Learning Opportunities 
4. Better Communication Skills 
5. Gender Equality 
6. Voice Gaining 
7. Chances of Healthy Competition 
8. Opportunities to Overcome Barriers 
9. Options to Prepare for Adult Life 
10. Skills Development  

We can list tens of theses if we discuss coeducation’s benefits. Some of the prominent ones are discussed briefly in the text below.  

When students are given admission on equal grounds, they are given equal opportunities; they feel included in society. Boys and girls develop mutual respect, understanding, and support for one another while learning in a coeducational setting. Students recognise and value their own and one another’s unique values.  

Both girls and boys cooperate and work together while studying together in order to appreciate and cherish both their differences and their similarities. Students gain skills as they engage in engaging discussion, ask probing questions, and explore the variety of viewpoints that coeducation presents. In coeducation, they get chances to overcome mutual barriers by understanding each other points of view. Both genders get confidence and interaction abilities to share their stance on any matter; this polishes their communication skills, interaction skills, and teamwork.  

Coeducation enables boys and girls to take on leadership roles in all areas of learning, giving all pupils powerful examples of both genders. Building respectful and long-lasting social and professional relationships is easier for children when they grow up and learn in a coeducational environment. Our pupils grow stronger and more self-reliant and become well-rounded, balanced people. 

Disadvantages of Coeducation 

1. Unhealthy Competition 
2. Undue Discrimination 
3. Social Judgements 
4. Confidence Problems 
5. Company Concerns 
6. Increase in Distractions 

In addition to the benefits, coeducation also holds certain disadvantages. These could result in massive self-destruction. However, they are controllable and manageable.  

When it comes to open interactions and competition, students have chances to develop unhealthily and discriminated completion on either end. There is also a possibility of undue gender bias towards the girls’ students, which could lead them to low confidence and other social issues.  

Moreover, in developing countries and more conservative societies, coeducation is often treated as taboo. Usually, the girls studying in coeducation setups are presumed to be blunt, unrespectful, and unsuitable for social and family settings. However, if proper upbringing is done, girls can be respectful, well-mannered, and educated simultaneously.  

In coeducation, when both genders are in open interactions, the chances of bad influence and inappropriate company get extent and increase. However, with proper counselling at the domestic level, both genders must be taught from an early age to stay vigilant and open-minded to manage the situations appropriately and keep the good companies in a healthy environment to ensure the benefits of coeducation.  

Coeducation increases the chances of distraction among students. In this case, the main motive of education needs to be addressed, resulting in low grades or learning capacity. Professional life is majorly dependent upon skills and education records.  

Conclusion 

Coeducation is a prominent education system globally. In Pakistan, it has been gaining popularity on a massive level in recent times. If we look at the merits and demerits of the coeducation system, we see that the coeducation system has more benefits than demerits. However, the results could be disastrous if no proper care and management is done. The reason is that in the education years, students are not in a mature thinking capacity and age. They must be managed respectfully to stay vigilant and unaffected and learn in the most appropriate ways to benefit from this education system, which will balance their personality and put a positive emphasis in the later years of their lives.  

Education is crucial for human development on a personal level. On the national level, there is no room for growth, whether economic growth, social broadness or ethical upbringing, without an education. Therefore, the role of education in nation-building is as essential as the foundation stone. However, a country like Pakistan is facing some drastic situations in this regard. How can we improve our education system to make it effective and positively impact society? 

Current Education System in Pakistan 

In Pakistan, education is subdivided into multi-facet streams. Majorly, formal and informal educations are the types of education. In informal education, homeschooling and madrasa-based schooling come. On the other hand, formal education is a school, college, and university education. The school systems in Pakistan either provide education according to the national curriculum or follow the Oxford curriculum.  

The national boards of education offer a curriculum from class one to matric. This curriculum is further divided into Urdu medium and English medium of education. Language variation is the significant difference between these two mediums of a similar academic education curriculum. The boards of education conduct the major board exams on a provisional basis for classes 9th and 10th. They are typically called matric classes. After passing the matric class, the students enrol in an intermediate level of education in the specialisation options among Science (Pre-Medical or Pre-Engineering), Arts, Or Commerce.  

On the other hand, the oxford curriculum is known as A & O levels of education. The University of Cambridge offers O Levels, a secondary school diploma comparable to the Matriculation awarded in Pakistan. As a result, A-Levels are higher secondary school diplomas equivalent to the intermediate degree offered in Pakistan. 

Difference between Cambridge & Local Education 

It is a common belief that Cambridge education is more conceptual, progressive, and fruitful in comparison to local education comprised of the national curriculum of provisional boards. While an intermediate and A-level student may be the same age, the A-level student is psychologically far more developed. This is partially due to the coursework required by the British educational system and partially because of the environmental differences between intermediate college and A levels. 

You are taught as an A-level student that you should develop your independence and not just rely on your parents for your undergraduate education. Before enrolling in college, it is strongly advised to begin working or engaging in some business. 

Here falls the significant difference. The skills of A & O level students are more well-developed compared to the Matriculation and intermediate level of education. 

Need of Education

21st Century Requirements 

The century we live in is much more advanced, progressive, and fast in pace compared to the earlier centuries. Therefore, it is a dire need for an hour to arrange and design the curriculum on all levels of education to empower students with the latest educational material with the latest topics and research to enable them to think ahead of their time.  

Advancement of Technologies 

The motive of education is to groom students on all levels to manage modern times and requirements. Including technology in theory and practical life at all stages is essential. We live in an era where computers, mobile devices, and the internet are pens and papers. As a result, the next two to three decades depend entirely on tech, and many traditional jobs and businesses are even alarmed by their future existence.  

Economic Crises 

Countries need economic plans at regular intervals to stay prepared for the next five to ten years. However, if the responsible people and officials are not well-aware, gauged, and trained to foresee what may come next. How they will balance out the matters of imports and exports, financial and monetary policies, contracts, and contingency plans to overcome any straits. It is not alone; the structural development and allocation of resources with job creation and business opportunities are major responsible for the better economic standing of a country. It is impossible without powerful education on formal and personal levels.  

Social Broadness 

Society build-up up when people come together. If uneducated people with narrow minds and conservative beliefs rule society, every powerful person will thin down options for those under their hands. However, with education, the person learns to be independent, responsible, ethically responsible, and mature in mind and thinking. Therefore, education is a society builder, a nation builder.  

Combination of Cultural Values with Modern Aspects 

By religion, Pakistan is an Islamic state, and due to the Mughlai past of united India, the roots of the tradition are too strong in the country. Therefore, finding the balance between religion and tradition for a progressive present to stay vigilant to the modern future is essential to spread high-quality, broad-minded, and impactfully learning opportunities for our people. 

Conclusion 

Education plays a crucial role in nation-building and development. People and countries stand strong on the robust foundation of education. In a country like Pakistan, in the presence of religion, tradition, and multiple cultures, it is crucial to follow updated education on all levels simultaneously to ensure every child gets equal chances and resources to grow to play their part for a better future in the best possible way. Therefore, the role of education is non-neglectable for nation-building and development.  

Possessive Meaning in Urdu

اختیار کرنے والا

Is Possessive a positive word?

Possessiveness comes along with the factor of being selfish. A person who is being possessive may not like the other person’s social life and may restrict him/her from doing so many things. Being possessive is not that bad, but the balance between selfishness and possessiveness should be kept accordingly.

Synonyms of Possessive:

• Over protective
• Clinging
• Dominating
• Controlling etc.

Instead Meaning in Urdu

اس کے بجائے

What is Instead Meaning?

This is an adverb and is used when you are offering an alternative to something. It means substituting one thing with another.

What is instead used for?

It is used to tell the other person about the alternative option. They can choose one thing or do one thing instead of the other. For example, if I say, I am going to drive. The other person will say to me, you should walk instead. So, this is how you tell or suggest the person about another alternative option.

Synonyms of Instead:

• As a substitute
• As an alternative
• Rather
• In lieu etc.

Import Meaning in Urdu

درآمد کریں

What is Import?

Import means to bring something into our country through the international boundary. People import things and sell them in their own countries. Generally, things that are not produced within the homeland are imported. Those are brought by shipping or planes. Import plays an important part in growing any business and progressing the country with useful stuff.

What are Imports and Export?

Import and export are two different things. Import is purchasing and bringing things to one country from another. Export means things that are shipped to the other country. It involves selling your thing to other countries and importing is vice versa. You get to purchase and bring in imports.

Which is better, import or export?

A healthy economy means imports and exports are both growing. Both should go side by side. If the import is good, then the products’ selling rate should also be higher. That will keep a beneficial balance in purchasing and selling. If the export rate decreases, it is not good for our country. Exports enable us to get more money. That’s how our economy is strengthened. People should uphold a good business for imports while in exports, they sell things and earn money.