Basics of a Healthy Eating Program

Most people are baffled about what healthy eating is, owing to the variety of advice given which are often conflicting. Eating for a healthy life is not that complicated once you get to know the basics. Here we will talk about what a healthy balanced diet should be like. However, people who are under medical supervision or have special dietary necessities need to consult their physicians before following any diet.

Vegetables and Fruits: Eating healthy includes five portions of these in a day. This may include canned, dried or frozen varieties of fruits and vegetables. Pure juices are great too. You can also include lentils, pulses and beans. The key is to select a wide variety of fruits and vegetables, each one a different for the five portions. A portion is about 80 grams, i.e. two medium plums or an apple.

Dairy Products: Experts recommend two to three servings of these. This group will include milk, yoghurt, fromage frai and cheese, but not eggs, cream or butter. Serving sizes for each of these foods will vary based on the concentration of the food. For instance, one serving of milk will be 200 ml, one serving of cheese will be 30 grams and one serving of yoghurt will be 150 grams.

Potatoes, Bread and Other Cereals: For a healthy eating plan you need to have five portions of these in a day. This group will include pasta, rice, oats, breakfast cereals as well as potatoes and bread. Have at least one portion of any of these foods at each meal.

Fats and Sugary Foods: Foods in this group should be eaten in small quantities, about zero to three servings in a day. Oil, butter, mayonnaise, margarine, cream, fried foods and crisps have a high fat content. Soft drinks, jams and sweets have high sugar content. Cakes, pastries, ice creams and chocolates are high in both. However, it is essential that you include a small amount of fat. Opt for unsaturated fat, such as sunflower, corn or olive oil, instead of saturated fats which usually come from pastries, cakes and animal products.

Fish, Meat and other Alternatives: A healthy diet will include about two to three servings from this food group. It includes poultry, meat and fish products. Some of these can have a high fat content so opt for the low fat variety of such products. Trim away any visible fat from meat products. Some alternatives are tofu, textured vegetable protein and mycoprotein.

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