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A healthy diet is essential to keep yourself healthy. You need to know what you should eat regularly. If you eat what your body needs, it's a balanced diet, says the Inflammatory Bowel Disease Center director. "You should not limit or overeat any one food group."
Healthy diet: The building blocks that plan meals for most Americans are the US Department of Agriculture (USDA) and the US Department of Health and Human Services food pyramid. The pyramid, which was updated in 2005, suggests that for a healthy diet, you should eat the following foods every day:
*6 to 8 servings of cereal. These include rice, bread, pasta and cereals, and at least 3 servings should be from whole grains. A serving of whole grains is 1/2 (cooked) to 1 cup (ready-to-eat). A serving of bread is one slice, while a serving of rice or pasta is 1/2 cup cooked (1 ounce dry). Croissants, muffins and doughnuts are reserved for the occasional treat.
*2 to 4 servings of fruit and 4 to 6 servings of vegetables. Most vegetables and fruits are naturally low in fat, making them an essential part of your healthy diet. Vegetables and fruits also provide minerals, vitamins and fibre that your body systems need to function at their best. They are best eaten steamed, fresh or chopped in salads. Be sure to skip the calorie-laden toppings, mayonnaise and butter.
*2 to 3 servings of yoghurt, cheese, and milk. Choose dairy products very wisely. Use fat-free or low-fat cheese or milk. Substitute yoghurt for sour cream in many recipes; no one will notice the difference. A serving of dairy equals 1 cup of yoghurt or milk or 1.5 to 2 ounces of cheese. Poultry, meat, fish, eggs, dried beans, and nuts equal 2 to 3 servings. For a healthy diet, the best way to prepare fish, beef, lamb, veal and chicken is to broil or bake them. Remove all visible fat or skin before cooking, and season with spices, herbs, and fat-free marinades. A serving of chicken, fish or meat is 2 to 3 ounces.
*Some crossover foods like lentils, dry beans, and peanut butter can provide you with protein without the fat and cholesterol you get from meat. 1 tablespoon of peanut butter or ¼ cup of cooked beans equals 1 ounce of healthy meat. Reduce consumption of oils, fats, and sweets. No single food or food group should be eliminated, even oils, fats, and sweets.
*It is essential to consume healthy food right and in the correct quantity. How many calories you need per day depends on your age, gender, body type, and your activity. Children ages 3 to 8 need 1,400 to 2,000 calories a day. Adolescent girls and women can eat about 2,200 calories daily without gaining weight. Teenage boys and men who are very active should consume approximately 3,000 calories daily while maintaining weight.
*If you're not active, the easiest way to figure out how many calories you should eat a day is to listen to your body, says Donald Novy, MD, an integrative medicine practitioner with Advocate Medical Group in Park Ridge, Ill. There are physicians. They say. "Usually, your body says, 'This is good.' If you're still hungry after that, you might want to eat a little more."
