Healthy Diet For All
There is no one exact diet that suits everyone.
Here we are aiming to give some general guidelines on how a healthy
diet is constructed but this leaves a lot of variety in terms how
you actually choose your foods.
What's in a healthy diet? There are a huge variety of diets around
so it's hard to know exactly what is healthy and what isn't. so
let's start with some basics regardless of the type of diet you
eat, most nutrition professionals agree it is based on three basic
Most health professionals recommend a diet consisting of a balance
as follows: Carbohydrate: 55-65%, Protein: 10-15%
Fats up to 30% max.
Many dieting programs are very successful simply because they are
very good at helping clients learn to plan food portion sizes appropriately.
Because the feeling of fullness in the stomach can take as long
as twenty minutes to register to the brain, it is important to regulate
how much food is ingested before waiting for a full-feeling.
Moderation, therefore, also involves learning the difference between
hunger satisfaction and fullness. Generally the accepted norm is
that meals should be at least 3 - 5 times a day and this will have
the affect of decreasing hunger pangs and the need to over eat.
All healthy diets involve the inclusion of several food-types.
The primary reason for this is by including a wide-variety of foods
increases your chances of obtaining the required amounts of essential
nutrients. It is well a well known fact that vitamin and mineral
composition is food-specific.
While some fruits are high in vitamin C, they are low in Calcium.
Also, variation helps to avoid food-boredom: trying new foods can
and should be a pleasure.
The Balance of a Good Healthy Diet
Fruit & Vegetables
Eating healthily means at least 5 times a day This includes frozen,
canned, dried and pure juices as well as fresh. Also included in
this group are beans, including baked beans, pulses and lentils.
The key for good health is to choose a wide variety - aiming for
five different portions per day
Bread, Other Cereals & Potatoes
A healthy eating plan should include 5 portions daily. This group
includes breakfast cereals, pasta, rice, noodles, oats and other
cereals as well as bread and potatoes. You should aim to include
at least one food from this group at each meal.
Milk & Dairy Foods
2-3 servings daily is the recommended healthy eating level. Milk,
cheese, yoghurt and fromage frais are included in this group, but
not butter, eggs and cream. Serving sizes in this group vary, depending
on how concentrated the food is, e.g. 1 serving of milk is 200ml,
a serving of yoghurt is 150g and a serving of cheese is 30g.
Meat Fish & Alternatives
2-3 servings daily, choose low fat if your healthy eating plan is
for weight loss. This group includes eggs, poultry, and meat and
fish products such as beef burgers and fishcakes. Some of these
products can be high in fat - so it's best to choose lower fat versions
of products, and trim visible fat from meat and poultry. Alternatives
are non-meat sources of protein such as nuts, tofu, mycoprotein,
textured vegetable protein (TVP) and kidney beans.
Foods Containing Fat & Foods Containing Sugar
Eat in small quantities only, 0-3 servings daily. These are foods
high in fat and/or sugar. Butter, margarine, oil, mayonnaise, cream,
crisps and fried foods are high in fat. Soft carbonated drinks,
sweets and jam are high in sugar. Cakes, chocolate, biscuits, pastries
and ice-cream are high in both.
It is essential to include a small amount of fat in your diet, but
most people need to eat less. The emphasis should be on unsaturated
fat e.g. olive, sunflower and corn oil, in preference to saturated
fat which tends to come from animal products, cakes, biscuits etc
These are the basics. It is then up to you to tailor the diet to
your specific needs. If you need help or advice on this all you
need to do is check out the diet articles in this site for further
You will also find some popular diet myths dispelled and an overview
of various ways to keep yourself healthier and your body at its
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