Eat a Balanced Healthy Diet

For a healthy diet one should eat a balanced diet. Below is a summary of the major food groups and the importance of each one.

Milk and Dairy

The Milk and dairy group includes milk, yoghurt and cheese which are particularly rich in Calcium. Calcium is important for growth and continually ads strength to your bones (and teeth) until you reach the age of 35. Calcium is important to prevent osteoporosis (bone weakening and bone disease) at later stages in life. You should take in about 700mg of calcium per day which could consist of 2 yogurts, 80 grams of cheese and a pint of milk.

Meats

This group includes meat, poultry, and fish. In general, natural meats should be consumed and processed meats should be avoided. The body always receives, digests and assimilates better natural foods. Meats provide protein, vitamins B6, B12, iron, niacin, phosphorous and zinc.

Meats are the best source of iron for the human body to absorb. To avoid eating to much fat one should eat more trim meats like chicken and fish (The fattiest fish has less fat than the leanest meat). Saturated fats tend to contribute to heart disease. It is recommended to eat 5 to 7 ounces of meat per day.

Vegetables

Some of the different types of vegetables include: Artichokes, Asparagus, Beans, Beets, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Corn, Cucumbers, Greens (spinach and turnip), Lettuce, Mushrooms, Peas & pea pods, Potatoes and sweet potatoes, Pumpkins, Radishes, Squash, Tomatoes (half fruit), Turnips and Chestnuts.

The best types of vegetables to eat are green vegetables, but eating a variety of vegetables is recommended. Green vegetables are high in vitamin C, dark green and dark orange vegetables are usually contain Vitamin A and vegetables like Broccoli are high in iron. Overall, vegetables have a wide range of vitamins and are considered the most important component of a healthy diet. It is recommended to eat 3-5 servings of vegetables per day.

Fruit

Different types of fruits include grapes, berries, apples, plums, pears, watermelons, and peaches. Fruit is a natural source of sugars, vitamins and fiber. It is high in carbohydrates and potassium, low in sodium and full of vitamins. Fruit, as well as vegetables, is high in water content, which is very important for the body. It is recommended to eat 2-4 servings a day.

Whole grains and refined grains

Whole grains like whole-wheat flower, cracked wheat, oatmeal, cornmeal, and brown rice contain bran, germ and endosperm. Refined grains include white flour, white bread, white rice and degermed cornmeal. Whole grains are recommended over refined, as the latter tend to lose fiber, iron and Vitamin B in the processing.

Grains contain a significant amount of bran, which provides fiber, a key to good health and the reduction of sickness such as cancer. Whole grains are also rich in dietary fiber, protein and antioxidants.

Legumes

Well known legumes include clover, peas, alfalfas, beans, peanuts and lupins. Legume simply refers to a certain type of plant, or a fruit derived from that plant. Legumes are especially high in protein content and are also great sources of fiber. As with most other foods, it always best to eat fresh legumes or also dried Legumes.

Seeds and Nuts

Nuts are very high in nutrients. They contain high amounts of protein, Vitamin B, fiber, calcium, Vitamin E and they are very low in saturated fat. Popular nuts include: Peanuts, Pistachios, Walnuts, Almonds, Filberts (hazelnuts), Chestnuts, Cashews, Pecans and Macadamias. Nuts are actually the seeds of different trees and pack the most nutrition for their size, although, they do contain some calories and should be eaten in moderation.