Adequate Nutrients with Calorie Needs: When it comes to
nutrient intake it is healthier to reduce or cut out foods that
contain saturated fats like sugar, cholesterol, alcohol and
salt. This will help towards developing a balanced meal plan.
Fruit and vegetables are a necessary part of anyones daily
diet. The equivalent of two cups of a variety of fruit and
vegetables is sufficient to meet your nutritional needs. There
are 5 vegetable sub-groups that each you should include in you
weekly diet. These subgroups include starch based vegetables,
dark green, and orange vegetables. This should provide you with
2,000 calories. Milk is an important part of a healthy diet. Try
to drink 3 cups a day. It's advisable to drink, low-fat or
better still, fat-free milk. Whole grain products should also
be consumed. There are no strict rules but including them in
your weekly meal plan will give you a healthier diet.
Try to restrict fat intake to sources such as vegetable oils,
nuts and fish. Try to keep your total fat intake to 20% to 35%
of calories. Chose lean low fat or fat free meat, poultry and
milk products where possible. With carbs, you should restrict
your intake to whole grains, vegetables and fruits rich in
fiber. Avoid adding sugar or artificial sweeteners to prepared
food. You should restrict your intake of sodium where possible
and avoid using salt in food preparation. Foods with potassium
like fruit and vegetables should be encouraged.
Keeping within your recommended body weight can best be
achieved by ensuring your caloric intake matches or is balanced
by your energy levels. To help stay within your recommended body
weight, you should cut back on portion size of food and drink
that contain marginally higher calorie content. Also perform
physical exercise such as running, walking, resistance training
in the gym regularly. Often, three times a week is adequate but
you may want to tailor a routine that best suits you.
Physical exercise should be a routine part of your plan to stay
in shape and lose weight. The basic elements of an effective
workout plan include activities that require cardiovascular
fitness such as running, swimming and aerobics. You should also
include weight training or resistance training into your
routine. It has been proven that light to moderate weight
training increase fitness levels and weight loss. If you are
wanting to simply stay in shape it is recommended that you
exercise for at least 30 minutes, at least three times a week.
For those wishing to lose weight, a higher pace and length of
activity will be needed to ensure your caloric intake is not
converted into fats.
About The Author: Janie Jonah http://www.perfectdrugrx.com (c)
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