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Abstract

We all know the importance of a healthy lifestyle and choosing a balanced diet, but
with so much information available it can be hard to sort fact from fiction.
Most people think they eat fairly well - surveys show 93 per cent of Australian
shoppers describe their overall diet as extremely or very healthy. But surprisingly,
only 15 per cent are very satisfied with their eating habits and 57 per cent plan to
watch what they eat more closely in the future1. Clearly, health is high on people's
agendas.
The 'secret' to maintaining good health is combining a healthy eating plan with
daily physical activity. While it may seem easy to follow the latest fad diet or trend
going around, many of these plans excessively restrict your intake of foods or
entire food groups which can lead to inadequacies in key nutrients. 'Diets' can also
be hard to stick to for longer than a few weeks, and many people simply revert
back to their old habits in the end. So here we get back to basics to help you put
together your own healthy lifestyle plan.

The goal is to take in nutrients you need for health at the recommended levels. salt and alcohol. Fish is recommended at least two times per week.like olive oil. soda. . refined sugar. such as candy bars. Low-nutrient dense foods have few vitamins but lots of calories. Nutrient-dense foods provide substantial amounts of vitamins and minerals and relatively few calories. vegetables and whole grains. such as fresh fruit and vegetables.What is a Balanced Diet? Eating a balanced diet means choosing a wide variety of foods and drinks from all the food groups. donuts and onion rings. and lean animal proteins. and portion size is key. Both eating patterns emphasize fruits. lean meat and fish. It also means eating certain things in moderation. What About Calories? Your balanced diet must be planned at your own calorie level. beans. and unsaturated fats are always the fats of choice . Where to Begin Two examples of a balanced eating pattern are the USDA Food Guide at MyPyramid. You want to get the most nutrients for the calories by choosing food with a high-nutrient density. cholesterol. trans fat. nuts and seeds are encouraged. and whole grains and beans. namely saturated fat. as well as low or no-fat dairy products.gov and the Dietary Approaches to Stop Hypertension (DASH Diet).

Sample Meals A high nutrient-dense lunch would look something like this: 2 slices whole wheat bread Deli turkey 1 slice roasted red pepper romaine lettuce 1 tsp mayonnaise baby carrots hummus 8 oz non-fat milk .

salt and fried food? Which foods are the contributors and what foods can you eat instead? The locus of control rests within you to design the best eating plan for you. There's "the tendency to stay hungry longer and eat more food when flavors are diverse and keep changing". heart rate and BP. according to Dr. 1. You've seen this principle in action when you come home with a load of groceries. What are your goals? Which food groups do you like to eat? Which food groups are missing? Do you eat too much sugar.A low nutrient-dense lunch would look something like this: One ground beef hamburger patty Two hamburger buns Iceberg lettuce 1 tbsp mayonnaise 1 slice American cheese Order of French fries. David Katz. Eating healthy takes planning and practice. who maintains that we "fill up on fewer calories when flavor variety is controlled". there's a school of thought that eating variety of foods leads to overeating. Don't you want to sample the wide variety of tasty foods? Balanced Diet A balanced diet and physical exercise has a major role in achieving long healthy life. Increase in exercise capacity and muscle performance. fried in peanut oil Large regular soda Candy bar Know Thyself What really matters. is knowing yourself. though. 2. Keep your balance. It helps in controlling body weight. You need to make responsible eating choices within the context of your preferences and lifestyle. A Differing Opinion Nutrition guidelines recommend eating a wide variety of foods. . But.

rice flakes. puffed rice and maida. iron and fibre. fat. protein. red gram. lowers harmful cholesterol and triglycerides and increases the beneficial HDL cholesterol. maize. protein. B2. green gram. Protein. invisible fats. rajmah. orange. tomato ripe. Pulses (one serving per day) legumes. skimmed milk and cheese. Improves blood sugar. fat and Vitamin B2. milk. guava. 4. folic acid. black gram. soyabean. Energy. Vitamin B2. grains and products (6-7 Energy.Vitamin Bengal gram.Vitamin servings per day). Fibre. carotenoids. invisible fat. calcium. iron. eggs. Milk and meat products (2 servings per Protein. papaya. B. folic acid.liver. B B2. Food Group Main Nutrients Cereals. meat (one serving per day). Vitamin C. Fruits apples. sweet lime. rice wheat flour. fish. calcium. Meat and chicken . fibre.3. Produces mental and physical relaxation. water . day).

Amarnath. Rice. proteins. beans. ghee. fats and essential fatty acids. Invisible fat carotenoids. Vegetables also provide carbohydrates for the energy our body needs. mustard folic acid. Here we discuss about the groups of food that make up a good diet. Other vegetables: carrot. For good health. carbohydrates. Eggs. Poultry. Cereal. Vegetables help to keep balance between the fluids of the body. Nuts. each group provide some but not all the nutrients we need." Scientifically. which food we should eat more or less. vitamins and minerals our body needs. 1. milk or cheese mixed up with variety and combinations of vegetables provide the full range of amino acids. mustard and coconut oil. spinach. Oilseeds. hydrogenated oils. leaves. Fat and sugar: Fat . no one can replace other. Fish. 3. Energy. and Sweets Bread.3(tsp/day) butter. We also discuss here that how much we need to eat from each group. we need them all. Sugar (2 tablespoon/day) sugar and Energy. jaggery. A small quantity of meat.melon. cooking oils like ground nut. They provide vitamins A and C. Some Greek Philosopher said "Leave your drugs in the chemist's pot if you can heal the patient with food. They are naturally low in fat and also provide fiber. folic acid. food is divided into five major groups. Each food group is as important as another. calcium fibre. and Pasta Vegetables Vegetables in daily meals are very important. capsicum. Vegetables (green leafy). Vegetables Fruit Milk. Yogurt. brinjal. cauliflower. lady Carotenoids. finger. and Cheese Meat. iron and calcium fibre. eggs. Vitamin B2. 4. Dry Beans. 2. such as iron and magnesium and folate. 5. coriander leaves. and minerals. onion. For this we have no need to .

too. Carrots are a good source of vitamin A. A serving of vegetables includes: • 1 cup of raw. Starchy vegetables should not be used to fill half the plate. Fruit and fruit juices provide important amounts of vitamins A and C and potassium. broccoli. salad. asparagus or bell peppers. carrots. 2 to 4 daily servings of . Be sure to include bunches of broccoli and spinach. corn. aim to fill half your plate with one or two of the following lowcalorie vegetables: tomatoes. If you're trying to lose weight or maintain your current weight while eating vegetarian meals. green beans. cauliflower. Fruit Group Fruits are wonderful because they are low in fat and sodium and provide important vitamins that keep you feeling fine and looking good. because dark green vegetables help keep you healthy. • 3/4 cup of vegetable juice. a little creativity is enough. spinach. leafy vegetables. since they have about triple the calories of low-calorie vegetables.turn our kitchen into a laboratory. sweet potatoes and winter squashes. and don't forget tasty tomatoes and cauliflower for vitamin C. • 1/2 cup of other vegetables cooked or chopped raw. potatoes. 3 to 5 servings of vegetables are an important part of a healthy diet. Starchy vegetables include green peas.

cow's milk. fish. Fruits are protective and regulatory in nature. basundi and similar foods comes in this group. paneer. vitamins. Eating and drinking milk. payasam. ghee. and zinc. Eggs. and Nuts Group Meat. they are major source of protein and also provide significant amount of fat. teenagers and young adults to age 24. poultry. eggs. iron. kheer. cheese. Milk. and fish supply protein. Poultry and Seafood. the body's favorite kind of fuel. 2 to 3 servings of this group is enough for your body. 2 servings are enough for most people and 3 for women who are pregnant or breastfeeding. B vitamins. and minerals. chicken. yogurt. walnut. Poultry. and cheese is the best way to get your daily calcium. A serving of milk includes: • 1 cup (236 milliliters) of milk or yogurt •1 ounce (28 grams) of cheese • 1 1/2 cups of ice cream or ice milk. Dry Beans. Meat. The other foods in this group . and Cheese Group Milk products provide protein. If you don't provide your body with sufficient calcium in your teens. buffalo milk. This food group helps in body building and gives energy to your body. Yogurt. your bones will be less dense throughout your life. Fish. • 1/2 cup chopped. And you'll have the power of protein to help you grow and build your body when you pick foods from this group. The most critical time to fill your bones with calcium is in your teen-age years. Mutton.dry beans. and nuts . butter. crab. goat's milk. pistachio and badam examples of Nuts and Oilseeds are major . Fruits also give you carbohydrates. lobsters and shrimp are examples of Meat.are similar to meats in providing protein and most vitamins and minerals. cashew nut.fruit play a big role in a good diet. cooked or canned raw fruit • 3/4 cup of fruit juice. And above all fruit is full of fiber. A serving of fruit includes: • one medium apple or banana or orange. Groundnut. eggs and all edible birds. rabdi.

Healthy Weight A healthy weight for you is a weight where you are healthy. Weight tables are of limited usefulness because individuals vary greatly. and able to participate in everyday activities. not experiencing any health problems related to weight. This food group helps in body building and energy storing. 2 to 3 servings from this group is sufficient for your body. But if you feel you must consult a weight table then following table based on BMI (Body .source of fats and also provide protein.

and that persons below or above these weights may be at health risk. Preparing dishes yourself allows you considerable control over what goes into your system. It is considered suitable for both men and women. Height without shoes 5'0" 5'1" 5'2" 5'3" 5'4" 5'5" 5'6" 5'7" 5'8" 5'9" 5'10" 5'11" 6' Weight (in pounds) without clothes 100-139 105-149 110-149 110-154 115-164 120-164 125-174 125-174 130-184 135-189 140-194 140-199 145-205 Fortunately. .Mass Index) is probably the best one to use. one can eat smart with little sacrifice to old habits and good taste.