You must be convinced that your diet contains all spectrum of necessary nutrients. The food pyramid will help you to choose a kind and the quantity of meal necessary for you every day for health. Labels on products will help you to choose the products containing day norm of nutrients. The healthy diet should include:
Enough amount of vitamins and minerals.
Consumption of different groups of products from a food pyramid will help you to receive necessary vitamins and minerals. If you use less than 1200 kcal a day additional reception of vitamins and minerals is required to you.
On the average, women older 25 years should consume 50 gramme of the squirrel every day, and men – 63 gramme. Fiber is necessary as it prevents loss of muscles and is necessary for restoration of all fabrics, especially a skin and teeth. Be convinced that you receive enough of fiber using every day 2-3 portions of meat, birds, fishes, dry beans, eggs and nuts from the food pyramid. These products are good sources of fiber.
The quantity of portions is given for each food group. The smaller quantity of portions is necessary for people who spend 1600 kcal a day, for example the woman conducting a sedentary life. Bigger quantity of portions – for those who spends 2800 kcal a day, for example the men conducting an active way of life.
Minimum 100 gramme of carbohydrates in day is necessary for the prevention of weariness and dangerous change of quantity of a liquid in an organism. Be convinced that you receive enough of carbohydrates using every day 6-11 portions of bread, cereals, rice and pasta from the food pyramid.
Day norm of food fibres should be 20-30 gramme.
Enough amount of food fibres will provides good work of intestines. If you eat 1 cup of bran, 1/2 cups of carrots, 1/2 cups of the sprouted beans, the average sizes a pear and an apple in day, you receive approximately 30 gramme food fibres.
No more than 30 % of the calories received from fat;
Limiting fat you reduce risk of diseases of heart and can help weight reduction. Also, you should reduce quantity of cholesterol in your diet. Cholesterol is the fat substance found in products of an animal origin such as meat and eggs. Your diet should include no more than 300 milligram of cholesterol in day (one egg contains nearby 215 milligram of cholesterol and 100 gramme of a hamburger contains 100 milligram of cholesterol).
Drink minimum 8-10 glasses of water or drinks in day. If you go in for sports it is necessary bigger quantity of water for you.
These nutrients should be consumed from various low-calorie food rich with nutrients. A unique way of various and at the same time pleasant and nutritious diet is to choose every day products from the food pyramid.
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