filed in Good Eating Habits on Jul.03, 2010
Here is guide and proper information for healthy eating. However this guide does not apply to children age of five or in case of having medical treatment for any illness. Before following this healthy eating guide, you should consult with your family doctor. Basically this information is based on foods that you should include in your food and diet.
Bread, cereals and potatoes
Nutritional importance of these food items can be considered as they provide carbohydrate, fibers, calcium, iron and vitamin B etc. You should try to eat wholegrain, wholemeal, brown or high fibers food items for better health. Breakfast cereals, pasta, rice, noodles, oats and maize products can be included in this food group. On the other hand you should avoid food having extra fat like thickly spread butter, margarine, rich dressings, sauces and cream with these grain foods.
Fruits & Vegetables
Almost all fruits and vegetables are enriched with different fibers, carbohydrates, vitamin C, carotenes and folates. Try to eat variety of fruits and vegetables in your daily routine. You should add large amount of vegetables and fruits in your diet with different combinations. This food group includes fresh, frozen and canned fruits and vegetables, dried fruit, and fruit juices. Beans and pulses can also contribute to this food group. This food is very important regarding a well functioned and balanced metabolism. What should avoid regarding eating fruits and vegetable is also very important to know. Adding sugar and syrup dressing to fruits and vegetables is not good for balanced diet.
Milk and Dairy Foods
Calcium, protein, Vitamin B12, Vitamin A and vitamin D. Moderate amount of this food should be eaten for avoiding extra fat and obesity. Milk, cheese, yoghurt, cream and fromage frais are included in this food group. Before using these products, you should check nutrition and calories of each product labeled on it and then choose lowest one. However these food items should be used regular.
Meat, Fish and Alternative Foods
Zink, magnesium, vitamin B, protein, specially vitamin B12 and iron are nutritional aspects of this food group. These foods should be eaten in moderate amount whenever you choose them. These foods should be cooked without adding fat like cooking oils. Beans and pulses are alternate food for meat as they provide same nutrition.
Fatty and Sugary Foods
Margarine, butter, other spreading fats, sauces, jams, mayonnaise, cream, cooking oils, oily salad dressings, cream, chocolate, crisps, cookies, cake pastries, sweets, rich fatty foods, cake, ice cream, pudding and many more can be included in this food group. If we talk about nutrition of all these food items, they provide some essential fatty acids but are enriched with fat, sugar and salt. These food items should be eaten in low amount and infrequently. Some of them are occasionally foods like cake, pudding, ice cream etc while others are used in daily routine e.g. butter, margarine, salad dressings and cooking oils.
Individuals differ regarding calories requirements. The factors that affect the individual’s daily energy and health requirement include:
- Women need to have fewer calories than men.
- Older and adults also need fewer calories than energetic and young persons.
- Individuals who are over weight also need to have less calories and food.
- Individuals who are more active in their lives require more calories and healthy food.
Vitamins and Mineral Supplements
Vitamins and supplements can also be considered a part of food group but they cannot replace good eating habits and healthy diet. These vitamins and minerals are taken to have five group of food mentioned above. Vitamins and supplements contribute in having good health but these should be taken according to doctor’s advice.