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Last Updated: Sep 13th, 2009 - 06:20:55 |
Guide for a Healthy Diet
Your knowledge and belief in the benefits of a healthy diet is you advantage in attaining a happier, ill-free, and definitely longer life. Healthy eating does not only make you a more active and stronger individual, it also strengthens you immune system and prevents the possibilities of the occurrence of life-threatening ailments like cancers and heart diseases. If in case you already are suffering from these illnesses, a healthy diet can reduce the pain and help you to manage these better.
For a healthy individual, a good diet can maintain the proper functioning of his or her body. Maintenance of every healthy single tissue and organ is necessary in order to achieve a healthy style of living.
A balanced diet means that the four food groups - vegetables and fruits, grains, meat, and dairy products - must be consumed according to how much your body needs it. For example, a person high in cholesterol may lessen the intake of animal protein, which is proven to hold more fat than the other groups, in order to prevent heart attack or stroke. Hear the symptoms or feel the heavy unhealthy organ - it is wise to learn how to listen to what your body tells you.
Vitamins and Minerals
Vitamins are organic compounds used for the healthy maintenance of the body. The most common but are most important vitamins are Vitamins A, C and D. Vitamin A, which is also identified as the Beta-carotene, strengthens our immune system thereby reducing the risk of illness and certain diseases. This can be found in carrots, cabbage, sweet potatoes and other green leafy vegetables. On the other hand, vitamins C and D are essential in calcium absorption for the benefit of the bones, teeth and cartilage. These said vitamins can also speed up the healing of wounds. Vitamin C and D rich foods are tomatoes, citrus and dairy products like milk, butter and cereals.
Minerals are the inorganic compounds readied for the preservation of body parts that would result to their proper functioning. Potassium and magnesium are big aids of the nervous and muscle system. These can be found in vegetables, fruits, and cereals. Iron regulates the flow of the blood to all parts of the body by means of increasing the blood’s oxygen consumption. Calcium, which includes milk and yogurt, helps in the proper formation of the human body. Zinc found in meat and other supplements helps strengthen the immune system.
Food Groups for a Healthy Diet
1. Vegetables and Fruits (carrots, broccoli, cabbage. spinach, beans, apples, bananas, avocados, oranges)
5 to 12 small servings per day of any from these groups will be enough to ensure a healthy diet. As the nutrition experts say, you can eat fruits and vegetables in abundance without having to worry about the healthy diet you would want to maintain.
2. Meat (pork, beef, turkey, chicken)
Advisable servings per day would be between 2 to 3 only. Remember that you must not get anxious about protein shortage due to small quantity of meat consumption everyday because the protein you get from fruits and vegetables will be enough to sustain your protein needs.
3. Grains (bread, cereal, pasta, rice, oats, corn, whole wheat, potatoes)
5 to 10 servings of grains will help you keep the energy you need for the
entire day. It is better if you can keep a balanced ratio of whole grains and refined grains. For every 6 oz of grains that you would take, be sure that 3 oz of these are whole grains for these kinds are more nutritious than the refined grains.
4. Dairy Products (milk, cheese, yogurt)
For natural dairy products like milk and cheese, only 2 to 4 serving per day is needed because these products may contain big amounts of saturated fats. Yogurt if fat-free therefore it is more advisable to take this instead. Also try supplements for calcium and low-fat products.
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