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 A BALANCED DIET FOR EVERYONE!!!

A Healthy Diet is said to include: Sufficient calories to maintain a person’s metabolic and activity needs, but not so excessive as to result in fat storage greater than roughly 30% of body mass. For most people the recommended daily allowance of energy is 2,000 calories, but it depends on age, sex, height, and weight.

• Sufficient quantities of fat:- The recommended daily allowance of fat is 65-80 grams. Avoid of excessive Saturated Fat and Trans Fat.
• Add Sufficient essential amino acids (”complete protein”) in your Diet. All essential amino acids are present in animals. Some plants together give all the essential acids except rice and beans which have limitations.
• Essential Micronutrients (Required in very small amount but on a regular diet) such as Vitamins and certain Essential Minerals.
• Avoid Direct Poisonous (e.g. Heavy metals) and Carcinogenic (e.g. benzene) substances;
• Avoid foods contaminated by Human Pathogens (e.g. e.coli, tapeworm eggs);
• Do not eat meat more than once a day.

Eat Fish and poultry more often than red or processed meats because they are less fattening.

• Avoid frying food. Fried food absorbs the fats (Saturated Fat and Trans Fat) from the cooking oils, increasing your dietary fat intake. Instead, bake or broil food. If you do fry, use polyunsaturated oils, such as corn oil.
• Cut down on your salt intake (Good for Health especially if you are Hypertensive). Limit table salt, or flavor intensifiers that contain salt, such as monosodium glutamate (MSG).
• Include adequate fiber in your diet.

  Fiber is found in green leafy vegetables, fruit, beans, bran flakes, nuts, root vegetables, and whole-grain foods.

• Do not eat more than 4 eggs per week. Although they are a good source of protein, and they’re low in saturated fat, eggs are very high in cholesterol.
• Choose fresh fruit for dessert, rather than cookies, cake, or pudding.

Eat a well-balanced diet. Too much of anything — calories or a particular type of food — has its drawbacks.
Follow the recommendations of the food guide pyramid.
RECOMMENDATIONS FOR WEIGHT MANAGEMENT

 To successfully manage your weight, follow these basic guidelines:

• Eat a healthy, well-balanced diet.

•  Balance physical activity with diet to maintain your desired weight.

• Aerobic exercise will help increase muscle tissue and burn calories.
• Gradually adjust your eating habits to encourage a permanent lifestyle change.
• You may need counseling and behavior modification to change your diet.
• Avoid alcohol, or drink in moderation.

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