Whole grains:-Whole grain is healthy and balanced diet. wheat flour is usually slightly darker than refined flour.According to the USDA (United States Dept. of Agriculture)2, we should consume at least 3 ounces of whole grains per day. A whole grain, unlike refined grains, still has the bran and the germ attached. Whole grains are rich in fiber, minerals and vitamins. When grains are refined the bran and germ are removed.
It is not possible to know whether food is made from whole grain just by looking at it.To be really sure you have to read the label. In the list of ingredients, the word whole or wholegrain needs to appear before the name of the grain.
Whole grain products include breads, pastas and cereals - they need to be made with 100% whole grain.Whole grain foods and flours include 100% whole wheat, brown rice, bulger, corn, buckwheat, oatmeal (oats), spelt and wild rice.
Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Unfortunately, most people are falling short of the recommended daily minimum of five servings of fruit and vegetables. In fact, most of us need to double the amount we currently eat.
Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day. Try adding berries to breakfast cereals, eating fruit as a healthy dessert, and snacking on vegetables such as carrots, snow peas, or cherry tomatoes instead of processed snack foods.
• Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
• Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
• Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.
Vitamin and Mineral Supplements:-Most Australians should be able to get the vitamins and minerals they require by regularly eating a wide variety of foods chosen from the bottom two sections of the Healthy Eating Pyramid. Vitamin supplements will not make up for eating poorly. If you think you may be at risk and need extra supplements talk to your doctor or dietitian.
Many people eat three meals a day. Others prefer five or six small meals or snacks. Either is fine. However, it is difficult to meet your body's needs if you eat only one or two meals a day. Breakfast is an important meal and an opportunity to start the day with often foods from the bottom section of the Healthy Diet Pyramid. Eating breakfast has been proven to help control and even lose weight.
Protein:-We need protein for the building and repairing of tissue in our body. Protein-rich foods also include essential minerals, such as iron, magnesium, zinc, as well as B vitamins.
Douglas Paddon-Jones, PhD, Associate Professor, The University of Texas Medical Branch says that proteins should make up about 20 to 25 percent of our nutritional intake.4
The following foods are good sources of protein:
meat
poultry
fish
eggs
beans
nuts soya (includes tofu)
Nutritionists advise that the fat in meat should be trimmed and drained away after cooking. The skin should be removed from poultry.
For people who are not vegetarians, nutritionist advise we consume fish at least twice a week, preferably fish rich in omega oils, such as trout, fresh tuna, sardines, mackerel and salmon.
The canning process of tuna removes the essential oils, hence only fresh tuna is considered as an oily fish.
It is better for your health to grill, roast or microwave meats and fish, rather than frying them.
Vegans, who do not eat any foods from animal sources, may get their protein from nuts, seeds, soya, beans and quorn. Vegans may have to supplement their zinc and B12 vitamin intake as these foods are not rich in them.
It is not possible to know whether food is made from whole grain just by looking at it.To be really sure you have to read the label. In the list of ingredients, the word whole or wholegrain needs to appear before the name of the grain.
Whole grain products include breads, pastas and cereals - they need to be made with 100% whole grain.Whole grain foods and flours include 100% whole wheat, brown rice, bulger, corn, buckwheat, oatmeal (oats), spelt and wild rice.
Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Unfortunately, most people are falling short of the recommended daily minimum of five servings of fruit and vegetables. In fact, most of us need to double the amount we currently eat.
Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day. Try adding berries to breakfast cereals, eating fruit as a healthy dessert, and snacking on vegetables such as carrots, snow peas, or cherry tomatoes instead of processed snack foods.
• Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
• Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
• Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.
Vitamin and Mineral Supplements:-Most Australians should be able to get the vitamins and minerals they require by regularly eating a wide variety of foods chosen from the bottom two sections of the Healthy Eating Pyramid. Vitamin supplements will not make up for eating poorly. If you think you may be at risk and need extra supplements talk to your doctor or dietitian.
Many people eat three meals a day. Others prefer five or six small meals or snacks. Either is fine. However, it is difficult to meet your body's needs if you eat only one or two meals a day. Breakfast is an important meal and an opportunity to start the day with often foods from the bottom section of the Healthy Diet Pyramid. Eating breakfast has been proven to help control and even lose weight.
Protein:-We need protein for the building and repairing of tissue in our body. Protein-rich foods also include essential minerals, such as iron, magnesium, zinc, as well as B vitamins.
Douglas Paddon-Jones, PhD, Associate Professor, The University of Texas Medical Branch says that proteins should make up about 20 to 25 percent of our nutritional intake.4
The following foods are good sources of protein:
meat
poultry
fish
eggs
beans
nuts soya (includes tofu)
Nutritionists advise that the fat in meat should be trimmed and drained away after cooking. The skin should be removed from poultry.
For people who are not vegetarians, nutritionist advise we consume fish at least twice a week, preferably fish rich in omega oils, such as trout, fresh tuna, sardines, mackerel and salmon.
The canning process of tuna removes the essential oils, hence only fresh tuna is considered as an oily fish.
It is better for your health to grill, roast or microwave meats and fish, rather than frying them.
Vegans, who do not eat any foods from animal sources, may get their protein from nuts, seeds, soya, beans and quorn. Vegans may have to supplement their zinc and B12 vitamin intake as these foods are not rich in them.
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