Prevention of chronic diseases

Prolonged sitting reduces movement and energy expenditure. If it occurs regularly, it can contribute to weight gain, obesity, poorer metabolic health, and a higher long-term risk of cardiovascular disease. Muscle strength improves through exercise, not inactivity. Thus, option A correctly identifies the risk.

Different coloured vegetables contain different combinations of vitamins, minerals, fibre, and protective plant compounds. Including a variety of vegetables improves dietary diversity and can support digestion, immunity, healthy weight, and chronic-disease prevention. They are not limited to salt or fat, so option A is correct.

Calcium is needed for building and maintaining bones and teeth, while vitamin D helps the body absorb and use calcium. Adequate intake, together with safe sunlight exposure and physical activity, supports bone strength and may reduce the risk of weak bones and osteoporosis. Option A is correct.

Eating excessive sweet foods regularly can provide more energy than the body needs, especially when combined with low physical activity. The surplus energy may contribute to weight gain. Frequent high sugar intake can also make blood-glucose regulation more difficult and increase the long-term risk of type 2 diabetes. Therefore, limiting added sugar and choosing fruits, whole grains, and balanced meals supports chronic-disease prevention.

Repeated heating, especially at high temperatures, can break down oil and promote the formation of undesirable oxidation products and other harmful compounds. Reusing such oil may reduce cooking quality and is not a healthy routine. Using a suitable quantity of fresh oil, avoiding overheating, and not repeatedly reusing frying oil are sensible measures for safer cooking and chronic-disease prevention.

Eating at reasonably regular times can help a person recognise hunger, plan portions, and avoid becoming excessively hungry. This may reduce impulsive overeating and support steadier energy intake during the day. Regular timing does not mean that everyone must follow an identical schedule; meal quality, portion size, activity, health needs, and individual routine also matter.

Water is needed for many normal body functions, including transporting nutrients, supporting digestion, regulating body temperature, lubricating joints, and removing waste through urine and other routes. Adequate intake helps maintain fluid balance. Requirements vary with age, climate, activity, illness, and diet, so water needs should be met mainly with safe water rather than sugary drinks.

Unsalted roasted gram and fresh fruit are minimally processed choices that generally provide more useful nutrients and less sodium than salty packaged snacks, pickles, or chips. Excess sodium intake can contribute to high blood pressure in susceptible people. Therefore, option A is the better choice.

Blood glucose testing helps identify abnormally high sugar levels and can support early detection of diabetes or increased risk of developing it. Early knowledge allows appropriate diet, physical activity, weight management, and professional guidance. It does not diagnose fractures or unrelated conditions, so option A is correct.

Frequent fried food may contain considerable energy, saturated fat, salt, and sometimes degraded cooking oil. Regularly eating such foods can make weight, blood pressure, and blood-lipid control more difficult. A varied home diet with vegetables, pulses, and suitable cooking methods is generally healthier. Option A is correct.

Walking requires the muscles to work and uses energy, so it is a form of physical activity. When performed regularly and safely, walking can support fitness, healthy weight, cardiovascular health, and blood-glucose control. The other choices describe food or harmful habits, not movement. Thus, option A is correct.

Trans fat can raise LDL cholesterol and lower protective HDL cholesterol, thereby increasing the risk of coronary heart disease. Limiting foods containing partially hydrogenated oils and checking packaged-food labels supports heart health. Bone strength depends more directly on calcium, vitamin D, and activity. Therefore, option A is correct.

A balanced plate should provide a suitable variety of foods from different groups, such as whole grains or other cereals, pulses or another protein source, vegetables, fruits, and appropriate milk or alternatives. The exact proportions depend on age, activity, culture, and health needs. Variety and moderation supply energy, protein, fibre, vitamins, minerals, and protective nutrients.

Vegetables provide vitamins, minerals, dietary fibre, water, and many protective plant compounds. Fibre supports bowel function and fullness, while the micronutrients help normal body processes. Regular vegetable intake is associated with a healthier dietary pattern and can contribute to chronic-disease prevention. Therefore, option A is correct.

Nuts and seeds commonly provide unsaturated fats, along with protein, fibre, minerals, and other useful nutrients. In sensible portions they can support heart health. Reheated oil, heavily fried foods, and trans-fat-containing packaged snacks are poorer choices because they may contain undesirable fats or excess energy. Option A is correct.

Refined, low-fibre foods, such as many products made mainly from refined flour, are often digested relatively quickly and may produce a rapid rise in blood glucose. They may also provide less lasting fullness, which can make total energy and weight control more difficult. Low fibre does not lower constipation risk; adequate fibre from whole grains, pulses, vegetables, and fruits generally supports bowel regularity.

Tobacco use exposes the body to nicotine and many toxic and carcinogenic chemicals. Smoking and other forms of tobacco use are associated with cancers of several organs and with cardiovascular disease, chronic respiratory disease, and other serious conditions. Avoiding tobacco and second-hand smoke is therefore a major preventive-health measure. The other options describe generally protective lifestyle practices when used appropriately.

Milk and curd are useful sources of calcium and high-quality protein. Calcium supports bones and teeth, while protein supports growth, maintenance, and tissue repair. They are not the main sources of vitamin C, iron, or dietary fibre; those nutrients are more readily supplied by fruits, pulses, vegetables, and whole grains. Option A is correct.

Portion control means choosing an appropriate amount of food rather than eating excessively. It helps balance energy intake with the body’s needs and can support healthy weight, blood-glucose control, and prevention of overeating. It does not require skipping meals or avoiding entire food groups. Therefore, option A is correct.

A healthy lifestyle is broader than diet alone. Regular physical activity supports fitness and heart health, adequate sleep helps recovery and metabolic regulation, and stress control supports mental and behavioural well-being. Together with a balanced diet, these habits reduce several chronic-disease risks. Therefore, option A is correct.

Prevention means taking actions before or during the early stages of a health problem to reduce the likelihood of disease, complications, or worsening health. Examples include eating a balanced diet, being physically active, avoiding tobacco, using safe food practices, maintaining suitable body weight, and receiving recommended screening or vaccination. Prevention is different from treatment, which manages an existing condition.

A balanced diet supplies essential nutrients, regular physical activity supports healthy weight and heart function, and health check-ups can identify risk factors such as high blood pressure or blood glucose early. Together, these habits provide a comprehensive approach to reducing the risk of many chronic diseases; medicines alone cannot replace healthy living.

Replacing sugar-sweetened drinks with plain water is a practical way to reduce added sugar and unnecessary calories. It can support healthy body weight and better blood-glucose control. Whole fruits do not need to be eliminated because they provide fibre, vitamins, minerals, and naturally occurring sugars in a nutritious food matrix.

A regular routine makes healthy behaviours easier to practise consistently. Timely meals, adequate sleep, planned physical activity, and time for relaxation can support metabolism, weight management, mental well-being, and blood-pressure control. A routine does not guarantee prevention, but it strengthens habits that lower chronic-disease risk.

Fruit supplies vitamins, minerals, water and fibre, while roasted gram provides plant protein and additional fibre. Together they are generally more nutrient-dense and filling than fried, sugary or highly salted snacks. Portion size and individual health needs still matter, but fruit with roasted gram is the best choice among the options for a healthy snack.