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Balanced Diet

Article · March 1998

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Sreenivasarao Vepachedu
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Chief Editor: Dr. Sreenivasarao Vepachedu(1)

Date:03/31/98
YEAR 1998, Issues 1-12
Balanced Diet(2)

Grain products, vegetables, and fruits are key parts of a good varied diet. They are emphasized in this
guideline because they provide vitamins, minerals, complex carbohydrates (starch and dietary fiber), and
other substances that are important for good health. They are also generally low in fat, depending on how
they are prepared and what is added to them at the table.

Most of the calories in your diet should come from grain products, vegetables, and fruits These
include grain products high in complex carbohydrates -- breads, cereals, pasta, rice ? found at the base of
the Food Guide Pyramid, as well as vegetables such as potatoes and corn. Dry beans (like pinto, navy,
kidney, and black beans and various lentils) are included in the meat and beans group of the Pyramid,?
and they can count as vegetable alternatives for meat.

Plant foods provide fiber. Fiber is found only in plant foods like whole-grain breads and cereals, beans
and peas, and other vegetables and fruits. Because there are different types of fiber in foods, choose a
variety of foods daily. Eating a variety of fiber-containing plant foods is important for proper bowel
function, can reduce symptoms of chronic constipation, diverticular disease, and hemorrhoids, and may
lower the risk for heart disease and some cancers. However, some of the health benefits associated with
a high-fiber diet may come from other components present in these foods, not just from fiber itself. For
this reason, fiber is best obtained from foods rather than supplements.

Plant foods provide a variety of vitamins and minerals essential for health. Most fruits and vegetables
are naturally low in fat and provide many essential nutrients and other food components important for
health. These foods are excellent sources of vitamin C, vitamin B6, carotenoids, including

5099 Kali Era

Issue 1-12
2055 Vikramarka Er,
1919 Salivahana Era
1998 AD

Copyright ©1998-2015
Vepachedu Educational Foundation, Inc
1
 Home The Management The Andhra Journal of The Telangana Science Mana Sanskriti (Our
Foundation Industrial News Journal Culture)
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Links

those which form vitamin A, and folate (box 8). The antioxidant nutrients found in plant foods (e.g.,
vitamin C, carotenoids, vitamin E, and certain minerals) are presently of great interest to scientists and the
public because of their potentially beneficial role in reducing the risk for cancer and certain other chronic
diseases. Scientists are also trying to determine if other substances in plant foods protect against cancer.
Folate, also called folic acid, is a B vitamin that, among its many functions, reduces the risk of a serious
type of birth defect. Minerals such as potassium, found in a wide variety of vegetables and fruits, and
calcium, found in certain vegetables, may help reduce the risk for high blood pressure.

Vegetarian diets are consistent with the Dietary Guidelines for Americans and can meet Recommended
Dietary Allowances for nutrients. You can get enough protein from a vegetarian diet as long as the variety
and amounts of foods consumed are adequate. So, eat more grain products (breads, cereals, pasta,
and rice), vegetables, and fruits. Eat dry beans, lentils, and peas more often. Increase your fiber intake by
eating more of a variety of whole grains, whole-grain products, dry beans, fiber-rich vegetables and fruits
such as carrots, corn, peas, pears, and berries.

REFERENCES AND NOTES:

(1).
Dr. Rao Vepachedu is the Managing Director at Cardinal Risk Management and a registered patent attorney with extensive experience in the management
of intellectual property and extensive experience in research and teaching. He currently works for Cardinal Intellectual Property (CIP), Cardinal Risk
Management (CRM), and Cardinal Law Group (CLG). In addition, he is the president of Vepachedu Educational Foundation Inc. (www.vepachedu.org), a
501(c) (3) educational foundation. For more information visit: www.linkedin.com/in/vepachedu; http://www.avvo.com/attorneys/60201-il-sreenivasarao-
vepachedu-764535.html, and http://www.crm-ip.com/vepachedu.html. Contact: svepachedu@yahoo.com or rao.vepachedu@cardinal-ip.com:
www.linkedin.com/in/vepachedu and http://www.crm-ip.com/vepachedu.html;
http://www.avvo.com/profile/dashboard

(2) National Institute of Diabetes and Digestive and Kidney Diseases.

“The purpose of the scientific enterprise is to replace religious teachings with verifiable theories, and to pretend otherwise is self-delusion. We're working on
building up a complete picture of the universe, which, if we succeed, will be a complete understanding of the universe and everything that's in it. I don't
understand why they waste their time going into this other stuff, which never has added anything to the storehouse of human wisdom, and I don't see that it
ever will." Prof. Richard Dawkins, University of Oxford, author of "Faith and Reason."

Source: The primary sources cited above, New York Times (NYT), Washington Post (WP), Mercury
News, Bayarea.com, Chicago Tribune, USA Today, Intellihealthnews, Deccan Chronicle (DC), the
Hindu, Hindustan Times, Times of India, AP, Reuters, AFP, womenfitness.net, about.com etc.
Om! Asatoma Sadgamaya, Tamasoma Jyotirgamaya, Mrityorma Amritamgamaya, Om Shantih, Shantih, Shantih!
(Aum! Lead the world from wrong path to the right path, from ignorance to knowledge, from mortality to immortality, and
peace!)

5099 Kali Era

Issue 1-12
2055 Vikramarka Er,
1919 Salivahana Era
1998 AD

Copyright ©1998-2015 2
Vepachedu Educational Foundation, Inc
________________________________________________________________________________
Home The Management The Andhra Journal of The Telangana Science Mana Sanskriti (Our
Foundation Industrial News Journal Culture)
Vegetarian Disclaimer Solicitation Contact VPC Vedah-net
Links

5099 Kali Era

Issue 1-12
2055 Vikramarka Er,
1919 Salivahana Era
1998 AD

Copyright ©1998-2015
Vepachedu Educational Foundation, Inc
3

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