Eating balanced diet

It is very important to all of us to eat well for maintaining the health of out families because it helps us to build our minds and bodies. Balanced healthy eating is the fundamental of active living.

 Consume foods and beverages with the basic food groups. The basic groups are cereal group, meat group, dairy group and vegetable and fruit group. Prepare your food wisely so that it comprises of ingredients from all the food groups for example make rice with vegetables with a piece of grilled chicken and yogurt dip along with a bowl of fruit salad or any fruit of your choice. In this menu you find rice from cereal group, vegetables from veg group, grilled chicken from meat group, yogurt dip from dairy group and lastly the fruit salad from fruit group.

·        You have to consume 2 cups of fruit and 2.5 cups of vegetables (dark green and orange coloured vegetables and starchy vegetables such as potatoes) each day for a 2000 calorie diet, adjusting the amount as needed.

·        Take 3 servings of whole grain equivalent to one ounce per day.

·        Consume 2 cups of fat free milk or equivalent dairy products each day.

·        Derive less than 10 percent of your calories from saturated fat and less than 300mg of cholesterol per day.

·        Avoid trans fats (animal fats). 

·        Don’t cut fat totally from your diet as it is also required for our bodies to our work. Keep your total fat intake between 20-5 percent of calories with most fats coming from polyunsaturated and monounsaturated sources, such as fish, nuts and vegetable oils.

·        Select fiber rich fruits, vegetables and whole grains each day and consume less than 2300mg (about 1 teaspoon of sodium i.e. salt each day.

So by selecting and preparing the food smartly and wisely you will able to work without getting fatigue and engage yourself in regular physical activity and reduce sedentary activities to promote health, psychological well being and a healthy body weight.