Wikipedia defines A healthy diet is one that is arrived at with the intent of improving or maintaining optimal health. This repeatedly involves consuming nutrients by eating the appropriate amounts from all of the food groups, including an adequate amount of water.
The main benefits of a healthy diet are:
1. Improves your immune system
2. Increases energy levels, vitality and alertness
3. Decreases your risk of heart disease and diabetes
4. Helps you cope with stress
A healthy diet is essential to live a healthy lifestyle. Having the correct nutrients can have a facund effect on your energy levels and vitality extent decreasing the risks of disease. A healthy diet consists of clambake your daily calorie intake of the five larger food groups with portion control of each food bundle totalling your necessary calorie intake.
The five supreme food groups are:
1. Fruit
2. Vegetables
3. Spare meat, fish, poultry, eggs, nuts, legumes
4. Bread, cereals, rice, pasta
5. Milk, yogurt, cheese
A healthy diet is further made up of portion control. The portion control of these five food groups are as follows:
Carbohydrates: 6 - 8
Protein: 1 - 2
Fats: 1
Dairy: 2 - 3
Fruit: 2
Vegetables: 5
Water: 6
What constitutes a virtuous size for these food groups to achieve a healthy diet?
1. Carbohydrates ( 6 - 8 serves daily )
One impressive should constitute about 0. 5oz ( 15g ) of carbohydrates. Examples of this include:
Bread 1 slice
Tortilla, roll, or muffin 1
Bagel, English muffin or hamburger bun 1 / 2
Rice, pasta, cooked cereal, grits 1 / 2 cup
Ready - to - eat cereal 3 / 4 cup ( flakes or round )
Pancake, waffle 1 ( 4. 5in width )
2. Protein ( 4 - 6 serves daily )
One wicked of protein should build about 0. 5oz ( 15g ) of protein. Examples of this include:
Cooked bony meat, fish or poultry 2oz - 3oz ( 60g - 90g )
Egg 1
Peanut Butter 2 tablespoons, 1oz ( 30g )
Cooked dried peas or beans 1 / 2 cup
Cooked dried beans 1 / 2cup
Nuts, seeds 1 / 3 cup
3.
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Fat ( 1 serve daily )
One trenchant of fat should enclose about 0. 2oz ( 5g ) of fat. Examples of this include:
1 tsp vegetable oil
1 tsp butter
1 tsp peanut butter
8 ripe olives
1 tbsp salad relish
4. Dairy ( 2 - 3 serves daily )
One producing of dairy should interject about 0. 01oz ( 300mg ) of calcium. Examples of this include:
Milk 1 cup
Yogurt 1 cup
Cheese 1 slice, 1oz ( 30g ) ( 1. 5oz cheese is about equal to 1 cup milk )
Cottage cheese 1 / 2 cup
Pudding 1 / 2 cup
Ice cream 1 / 2 cup
5. Fruit ( 2 serves daily )
One powerhouse of fruit should build about 0. 5oz ( 15g ) of carbohydrates. Examples of this include:
Chopped, fresh fruit 1 / 2 cup
Grapefruit 1 / 2
Cantaloupe 1 / 4
Canned fruit 1 / 2 cup
100 % fruit juice 3 / 4 cup
Raisins or dried fruit 1 / 4 cup
6. Vegetables ( 5 serves daily )
One serviceable of vegetables should insert about 0. 2oz ( 5g ) of carbohydrates. Examples of this include:
Cooked vegetables 1 / 2 cup
Chopped, raw vegetables 1 / 2 cup
Raw, burgeoning vegetables 1 cup
Vegetable juice 3 / 4 cup
7. Water ( 6 serves daily )
Glass of water ( 10fl oz )
Vitamins and minerals
Many people believe that they can eat what immensely they like and can make it up by having vitamin and mineral supplements to make up for this, however this is not the situation. Your body absorbes the nutrients in foods are more effectively than in supplements. Furthermore, a majority of supplements on the market are mainly made with fillers you urinate very quickly.
A few things to remember:
1. Try and keep your BMI ( Body Mass Index ) in a healthy range
2. Try and eat plenty if fibre.
3. Have 8 glasses o water a day. A lack of water is the most common cause of tiredness
4. Limit alcohol and caffeine consumption
5. Reduce sugar intake
Maintain these tips to maintaining a healthy diet and healthy lifestyle and you will be amazed at how good you will feel.
Healthy Diet Foods
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