healthy diet

The following basic guidelines are what you need to know in order to construct a healthy diet.

Eat plenty of fiber rich foods, fruits, vegetables, beans and whole grains. These are the good carbohydrates nutritious, filling and relatively low in calories. They should contain 20 to 30 grams of fiber you need each day, which slows the absorption of carbohydrates, so there is less effect on insulin and blood sugar to be delivered and provides other health benefits. Such foods also provide important vitamins, minerals and phytochemicals (plant chemicals essential to good health).

Make it contain, green, orange and yellow fruits and vegetables such as broccoli, carrots, melon and citrus. Can help the antioxidants and other nutrients in these foods protect against developing certain types of cancer and other diseases. Eat five or more servings per day.

Limit the intake of sugary foods, refined grain products such as white bread and salty snacks. Sugar, our No.1 additive is added to a variety of foods. Only a daily 12 ounce can of soda can up to 16 pounds in a year. Many sugary foods are also high in fat, making them rich in calories.

Reduce animal fats. It is rich in saturated fat, which increases the blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low fat or nonfat dairy products.

Cut way down on trans fats from hydrogenated vegetable oils found in most processed foods in the supermarket and in many fast food uses delivered.

Eat more fish and nuts, the healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

Keep portions moderate, especially high calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entree, we shared a bowl with a friend, and do not order super sized anything.

Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products such as meat, poultry, dairy products and egg yolks.

Eating a variety of foods. Do not try to fill your nutrient requirements by eating the same foods day after day. It is possible that not every essential nutrient has been identified and so eating a wide assortment of foods helps to ensure that you get all the necessary nutrients. In addition, this will limit your exposure to pesticides or toxic substances that may in a given food.

Maintain an adequate calcium intake. Calcium is important for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low fat yogurt. If you can not get the optimal amount of food, take supplements.

Try your vitamins and minerals to get from foods, not from supplements. Supplements can not replace a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods and the synergy that many nutrients must be used efficiently in the body.

Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

If you drink alcohol, do so in moderation. This is one drink per day for women, two for men per day. One drink is considered 12 ounces of beer, 4 ounces of wine or 1.5 ounces 80 proof spirits defined. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages many calories to your diet without supplying nutrients.