Sunday, January 15, 2012

A healthy diet

A  healthy diet  is one that assists  to preserve or develop common health. It is vital for worsening a lot of unrelieved health risks, such as fatness, heart disease, diabetes, hypertension and cancer. A healthy diet includes consuming proper quantity of all necessary nutrients and an ample quantity of water. Nutrients can be gained from lots of different foods, so there are several diets that may be regarded as healthy. A healthy diet necessitates to have a balance of macro nutrients (fats, proteins, and carbohydrates), calories to provide  energy wants, and micro-nutrients to gather the wants for human nutrition without suggesting toxicity or unnecessary weight get from consuming unnecessary quantity.

The first rule of a healthy diet is basically to eat a wide range of foods. This is essential because different foods make different nutritional contributions.Secondly, fruits, vegetables, grains, and legumes foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol should make up the bulk of the calories we consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.By following these three basic steps we need not give up our favorite foods. 

The following basic strategies are what we  need to know to make a healthy diet.

1) We should eat a lot of high-fiber foods like;  fruits, vegetables, beans, and whole grains.

2) We should  include green, orange, and yellow fruits and vegetables like broccoli, carrots, cantaloupe, and citrus fruits.

 3)We should limit our intake of sugary foods, refined-grain products like white bread, and salty snack foods. sugar.

4) We should cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other negative health effects.

5) We should cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6)We should eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7)We should keep portions moderate, especially of high-calorie foods.

8)We should keep our cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, like meats, poultry, dairy products, and egg yolks.

9)We should eat a variety of foods. we should not try to fill our nutrient requirements by eating the same foods day in, day out.

10)We should maintain an adequate calcium intake. we should get our calcium from low-fat sources, like skim milk and low-fat yogurt.

11)We should try to get our vitamins and minerals from foods, not from supplements.

12) We should maintain an advantageous weight. We should balance energy (calorie) intake with energy output. We should  take exercise and other physical activity .

13)  We should not drink alcohol, If we are habituated ,we should do so in moderation. That is one drink a day for women, two a day for men. 

If we follow the above guidelines,we'll be able to take a healthy diet on a regular basis.

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