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17.11.2014
Improves blood sugar, lowers harmful cholesterol and triglycerides and increases the beneficial HDL cholesterol. Cereals, grains and products (6-7 servings per day), rice wheat flour, maize, rice flakes, puffed rice and maida. Pulses (one serving per day) legumes, Bengal gram, black gram, green gram, red gram, rajmah, soyabean. Some Greek Philosopher said "Leave your drugs in the chemist's pot if you can heal the patient with food." Scientifically, food is divided into five major groups, each group provide some but not all the nutrients we need. If you're trying to lose weight or maintain your current weight while eating vegetarian meals, aim to fill half your plate with one or two of the following low-calorie vegetables: tomatoes, spinach, salad, carrots, broccoli, cauliflower, green beans, asparagus or bell peppers.
Starchy vegetables should not be used to fill half the plate, since they have about triple the calories of low-calorie vegetables. Fruits are wonderful because they are low in fat and sodium and provide important vitamins that keep you feeling fine and looking good. The foods in this group should make up the biggest part of your total diet that is 6 to 11 servings in a day. Cereal and Millet: This group includes rice, wheat, ragi, bajra, jowar, corn and all products made from them like cereal flakes, puffed cereals, noodles, macaroni, bread, pizza bread and cakes.
Pulse, Lentil and Legume: Some examples are black, red and green gram, bengal gram, cowpea, peas and rajma. A healthy weight for you is a weight where you are healthy, not experiencing any health problems related to weight, and able to participate in everyday activities. Change the emphasis of your menus, and make meat just one part of the meal instead of the centerpiece. Instead of frying foods in fat, rely on methods that require little or no oil, such as grilling, broiling, roasting, and oven-frying. Cut down on saturated fat and cholesterol by getting more protein from plant sources, such as grains and legumes (dried beans, lentils, and peas). Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising.
What is a balance diet?A b a la n c e d d i e t m e a n s g e t t i n g t h e r i g h t v a r i e t y o f fo o d s i n th e ri g h t a m o u n ts .
M I L K and M I L K Y PR OD U CTS M i lk a n d la c t e o u s a r e v e r y i m p o rta n t b e c a u s e th e yp r o v i d e u s e n o u g h c a lc i u m .
N o t m a n y ju n k fo o d s a r e n u t r i t i o u s , i n fa c t s o m e o f t h e m c o u ld r e a lly c a u s ep r o b le m s i n t e r m s o f m a k i n g o u r te e th d e c a y a n d th i s w o u ld b e t h e s u g a r y s n a c k s o r s u g a ry d ri n k s . T h i n g s li k e b u rg e rs a n d c h i p s , th e y d o c o n ta i n s o m e n o u ri s h m e n tI t s i m p o r t a n t t o k e e p b u t th e y a re th e m to a m i n i m u m h i g h i n fa t . Clipping is a handy way to collect and organize the most important slides from a presentation. A balanced diet is one where a person is eating the correct amount of a combination of GO, GROW, and GLOW foods.
GLOW foods are rich in vitamins and minerals that help protect us from diseases by helping our bodies work well and fight off illness. Eating this type of food is bad for the eyes, skin and teeth and can lead to high blood pressure, diabetes or other health problems. Food with low nutrition is VERY bad for young children whose growing bodies and brains are developing fast. In some countries, the availability of bad food leads to people becoming unhealthy and overweight (or obese).


Build your food intake around the eat-well plate and you can increase your prospects for a long and healthy life. A healthy meal should be based on starchy foods, such as wholegrain bread, cereals, potatoes and pasta.
Meat, fish, eggs and beans are good sources of protein, needed for the growth and repair of our bodies.
Dairy products are also a good source of protein and contain the calcium we need to keep our bones healthy. Carrots are a good source of vitamin A, and don't forget tasty tomatoes and cauliflower for vitamin C. The other foods in this group - dry beans, eggs, and nuts - are similar to meats in providing protein and most vitamins and minerals. These foods provide complex carbohydrates (starches), which are an important source of energy, especially in lowfat diets. They helps in body building , a major source of protein and also provides fat and carbohydrate.
But if you feel you must consult a weight table then following table based on BMI (Body Mass Index) is probably the best one to use.
You can still enjoy all of your favorite foods, like beef, pasta, pork, rice, and desserts.
Ju n k fo o d i s a w o r d u s e d t o d e s c r i b e fo o d s t h a t a r e n o t g o o d fo r o u r h e a lt h .
People who do physical labour, children, and pregnant and breastfeeding women need lots of these foods. All foods have some vitamins and minerals, but fruits and vegetables are especially good GLOW foods. White bread is not as nutritious as porridge; white maize (chima) that has been soaked in water then cooked is much less good for the body then unsoaked maize flour or maize on the cob. Unfortunately, in many places, ‘sweets’, sweet drinks and fast food are given to children as treats. Emma is an active member of her school club (Tsangano district, Mozambique) where she learns about nutrition and then shares nutrition messages and fun activities with her classmates. They are the fuel on which our bodies run and are prime sauce of nutrients and dietary fibre, which makes for good bowel and colon health and helps to control cholesterol. Fresh plants contain phytochemicals, powerful antidotes to the rogue oxygen molecules called ‘free radicals’ that damage cells and cause disease. Try to choose lean cuts of meat and skinless poultry to cut down on fat, and aim for at least two portions of fish a week. Choose low-fat options to avoid raising your blood cholesterol levels and so increasing your risk of heart disease. Be sure to include bunches of broccoli and spinach, too, because dark green vegetables help keep you healthy. And you'll have the power of protein to help you grow and build your body when you pick foods from this group. Mutton, chicken, eggs and all edible birds, fish, crab, lobsters and shrimp are examples of Meat, Poultry and Seafood; they are major source of protein and also provide significant amount of fat. It is considered suitable for both men and women, and that persons below or above these weights may be at health risk. However, you must change the way you cook and serve them to keep your fat consumption low and increase your intake of vitamins, minerals, and fiber.


Most of the fat in poultry lies just under the skin, so remove the skin before eating the meat. Serve grilled meats and poultry with simple homemade salsas instead of salt, prepared sauces, or gravy. T h e y c a n b e h a r m fu l t o o u r h e a lt h .F o o d s li k e s w e e t s , c r i s p s , c o r n s n a c k s , b u t i t c o u ld a ls o b e u s e d t o d e s c r i b e t h i n g s li k e b u r g e r s a n d c h i p s a s w e ll. GO foods include grains like maize, millet, rice, wheat, and sweet food like sugarcane, honey, sugar, and roots like potato, yam and sweet potato.
Groundnut, cashew nut, walnut, pistachio and badam examples of Nuts and Oilseeds are major source of fats and also provide protein. Bread, cereal, rice, and pasta are all great sources of carbohydrate, the nutrient that the body uses as its major energy source.
Switch to lower-fat dairy products, and select from part-skim, nonfat, or reduced-fat cheeses. This reduces your intake of saturated fat and cholesterol and increases intake of vitamins and fiber. If you prefer to fry food, invest in a nonstick skillet so you can cook either without fat or with a very small amount.
Replace the flavor lost when you cut down on fat by adding more fruits and vegetables to casseroles and stews.
Unlike the protein in meat, which contains all 20 of the amino acids needed for good health, the protein in plant foods is incomplete. Examples of GROW foods are fish, meat, eggs, milk products, some grains, beans, seeds and nuts. For example: mango, banana, papaya, oranges, green leafy vegetables, okra, cauliflower and pumpkin are all high in vitamins and minerals. We also discuss here that how much we need to eat from each group, which food we should eat more or less. Grains, for example, are low in lysine and high methionine, while legumes are typically high in lysine but low in methionine.
A small quantity of meat, eggs, milk or cheese mixed up with variety and combinations of vegetables provide the full range of amino acids, proteins, carbohydrates, vitamins and minerals our body needs. For this we have no need to turn our kitchen into a laboratory, a little creativity is enough. Whole grains contain high fiber, so they are more filling and don't raise blood-sugar levels as much as other carbohydrates do.
Oily fish contain more of the omega-3 fatty acids, which have a protective effect on the heart, so you can eat any fish you like.
Instead of using oil when sauteeing, cook onions or garlic in a little reduced-sodium stock over low heat. Serve grain and legumes together, so that the strength of one makes up for the deficiency in the other.
Sugary foods like candy and cookies are simple carbohydrates that can give you quick energy, they are usually loaded with calories and don't offer much in the way of nutrients. However, you should buy water-pack tuna--it contains just a trace of fat compared to 7 grams of fat in oil-packed.



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