Guidelines to a Healthy Diet

Written By admin on Thursday, April 14, 2011 | 4:42 AM

The American Heart Association recommends eating a variety of foods from different food groups. In order for women to lose one pound a week, they should consume between 1200 and 1500 calories a day.

Men should consume between 1500 and 1800 calories a day, if you want to lose one pound a week. Let's examine the different food groups American Heart Association suggests you consume.

Meat, poultry, fish - you should not consume more than six ounces of meat, poultry and fish per day. Lean poultry and fish have fewer calories than fatty red meat, but you can find pieces of lean red meat at the supermarket.

bread, cereals, starch - This food group includes bread, cereals, pasta, rice, vegetables and starches such as potatoes and corn. You have six servings from this food group daily. Serving Size is 1 slice bread, 1 cup of cereal, and 1cup of rice, pasta, or ¼ to ½ cup of starchy vegetables.

So, if you eat Remember here, that whole grain is best. When you can, choose whole grain bread, brown rice, pasta and whole wheat instead of their white counterparts who are deprived of nutrients and fiber.

fruits and vegetables - Fruits and vegetables are essential parts of your diet because they contain many vitamins and nutrients. You can have five or more servings daily of fruits and vegetables.

Serving size ½ cup to 1 cup of cooked and raw vegetables, ½ cup fruit juice or one medium piece of fruit. The goal is to choose a color palette in your diet, because they have different vitamins and minerals. Let's examine the colors you need to include in your diet every day.

Red - Red fruits and vegetables contain nutrients that help keep your heart and urinary tract health. They also help with your memory and a lower risk of some cancers. When it comes to red, choose from apples, cherries, strawberries, tomatoes, red peppers and radishes, to name a few.

yellow / orange - yellow and orange fruits and vegetables contain antioxidants that protect your heart, eyes and immune system healthy. Some yellow and orange fruits and vegetables are apricots, lemons, peaches, cantaloupe, yellow squash, carrots, sweet potatoes.

Green - Green fruits and vegetables help lower your risk of some cancers and keep your bones and teeth strong. Choose foods like green grapes, broccoli, avocados, spinach, green apples and limes.

Blue / purple - blue and purple fruits and vegetables reduces the risk of some cancers and keep your urinary tract healthy. They also help maintain your memory function. Some delicious blue and purple foods blackberries, blueberries, raisins, plums, eggplant, and purple cabbage.

White - White foods promote your heart health, and if you already have healthy cholesterol levels, they will help maintain that level. Bananas, pears, cauliflower, mushrooms, garlic are tasty options can fit into your meal plan.

Dairy Products - If you love dairy products, the good news is that you can still eat and lose weight. However, choose low-fat or fat-free products. They contain the same vitamins and minerals, taste good, and lower your cholesterol all at the same time.

of adults aged 19-50 should have three servings of dairy products per day. servings of dairy is 1 cup low-fat or low fat milk, 1 cup low-fat or low fat yogurt, 1 ounce low fat cheese (stay away from low-fat cheese - they have too much sodium) or ½ cup low-fat cottage cheese.

Fats - You should have more than five servings per day of fat in the form of oils, nuts, seeds, olives, avocado, mayonnaise and


Fat servings include one teaspoon of oil, three tablespoons of nuts or seeds, 50-10 olives, 1 / 8 of an avocado and two teaspoons of mayonnaise. If you like the taste of butter on the vegetables, use fat-free imitation butter spray. It really does not taste so different.

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