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Home -> Health Stores -> Wellness Nutrition -> Diet & Nutrition

Diet & Nutrition

Introduction

The following are some points that you should consider while planning your daily diet:

Breakfast is essential. You could skip lunch every now and then but try not to skip your breakfast. Breakfast is essential because after long hours of sleep your body needs fuel to boost up for the day’s work. So even if you are in a hurry take fruit or something that you could easily consume while reaching your destination (office or school).
An average human body requires around 40 basic nutrients. No single food group is able to provide all these nutrients so you should try to include a variety of food items in your diet.
Increase the intake of fruits and vegetables for two reasons, they are easier to eat and are a good source of healthy nutrients. Be moderate in food consumption as excess of any food could be harmful.
An average adult needs at least 6 glasses of water per day so remember to drink a lot of water during the day. You could even complement your normal tap water fluid with juices and shakes etc but not coffee since it takes the water away from the body.
Food rich in fat shall be consumed in moderation.
EAT NATURAL! Prepare your meals from fresh (without preservatives) natural ingredients.

Healthy eating not only nourishes you and your body but also reduces three major risk factors, that are high blood pressure, high cholesterol and excess body weight. The American heart association has recommended an eating plan (released in October 2000) that could help you plan proper diet to get the right nutrition.

Eat a variety of fruits and vegetables. Choose 5 or more servings per day.
Eat a variety of grain products, including whole grains. Choose 6 or more servings per day.
Include fat-free and low-fat milk products, fish, legumes (beans), skinless poultry and lean meats.
Choose fats and oils with 2 grams or less saturated fat per tablespoon, such as liquid and tub margarines, canola oil and olive oil.
Maintain the number of calorie in-take to the recommended level. For recommended level, multiply the number of pounds you weigh by 15, which represents the average number of calories used in one day if you're moderately active. If you get very little exercise, multiply your weight by 13 instead of 15.
Maintain a level of physical activity that keeps you fit and matches the number of calories you eat. Walk or do other activities for at least 30 minutes on most days. To loose weight, do enough activity to use up more calories than you eat every day.
Limit your intake of food that is high in calories or low in nutrition, including food like soft drinks and candy.
Limit food high in saturated fat, trans fat and/or cholesterol, such as full-fat milk products, fatty meat, tropical oils, partially hydrogenated vegetable oils and egg yolk.
Eat less than 6 grams of salt (sodium chloride) per day (2,400 milligrams of sodium).

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