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Healthy and Nutritious diet

Eating healthy is essential to promoting good health and reducing the risk of diseases like heart disease, cancer, diabetes, stroke, and osteoporosis. In fact, it has been estimated that dietary changes reduces the death rate of a country by a surprising rate. This being common knowledge, a large gap unfortunately remains between recommended dietary patterns and the diet people actually follow.

Surveys show that only about 3 percent of all individuals meet four of the five recommendations for the intake of grains, fruits, vegetables, milk products, and meat and bean food groups. Only one-fourth of U.S. adults eat the recommended servings of fruits and vegetables each day.

What makes up a healthy diet?

Contrary to popular belief a healthy diet should be followed from childhood itself. The repercussions of a bad diet are witnessed in one's youth. While charting out your diet you should keep in mind that fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are associated with good health.

How healthy diet helps?

Milk products provide protein, vitamins and minerals and are the best source of calcium. This ensures strong bones and healthy growth. Among other things a balanced diet consisting of vitamins, minerals and fiber and ensures good eyesight and prevents diseases like beri beri, pellagra, anemia, high cholesterol, heart problems early aging symptoms. Rest assured a healthy diet will also take care of your medical expenses! Low fat diets rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of heart disease and some types of cancer.

Water is the most important

Drinking enough water is essential to keep your body hydrated, oxidize your food and therefore convert it to energy and also to purge your system. Drinking a lot of water also contributes towards good skin.

However, fats, oils, and sweets provide calories and little else, and should be used sparingly. They only cause harm. In fact people who eat high calorie diets suffer maximum risk of heart attacks and obesity, which is one of the greatest health threats to American society now.

List of items you should include in your meals:

Vegetables -

Artichokes, Asparagus, Avocado, Bean sprouts, Beetroot, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Fennel, Garlic, Kale, Leeks, Lettuce, Mushrooms, Parsnips, Spinach Squash, Pumpkin, Sweet Potatoes, Tomatoes, Turnips, Watercress, Zucchini

Fruits -

Apples, Apricots, Bananas ,Blackberries, Blackcurrants, Blueberries, Cherries, Citrus Fruits, Cranberries, Dates, Dried fruit, Figs, Guavas, Grapefruit, Kiwi-fruit, Lemons Limes, Mangos, Melons, Nectarines, Oranges, Pears Pineapple, Plums, Prunes, Raisins, Raspberries, Redcurrants, Strawberries, Tangerines

Pulses -

Pulses/Legumes, Adzuki Beans, Black Eyed Beans, Chickpeas, Kidney Beans, Lentils, Lima, Beans, Navy Beans

Apart from these one could include soy and nuts in one's diet. However always keep in mind that though eating nuts is important, you should not overeat. This could give rise to cholesterol problems. Always cook your food in Olive oil since it is low on the calorific value.