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Nutrition guide

An overall improvement in body health, as well as weight gain or loss, must be factored into the equation or you may run into problems. Proper nutrition will help reduce the risk of many health problems, the most terrible of which, by far, are heart disease and cancer.

However, proper nutrition involves eating many different foods, tracking your consumption of certain foods and drinks, and counting calories. Good diets offer a balanced diet that lowers cholesterol, lowers blood pressure and helps control weight.

To function properly, your body must have the optimal combination of nutrients.


They are the main source of ammo in your diet. The body uses carbohydrates to produce glucose, which can be used immediately or stored for later. However, too much glucose is stored as fat. There are two types of carbohydrates – simple and complex. Sugar is simple carbohydrates. Starch and fiber are complex carbohydrates.


Proteins help the body build and maintain muscles and other tissues. They are also involved in the production of hormones. Like carbohydrates, excess protein is stored as fat.

Animal and plant proteins are the two main types of proteins. Too much animal protein can cause high cholesterol as it is rich in saturated fats.


Strange as it may seem, fat is just another nutrient. It comes in both saturated and unsaturated. Saturated fats put you at risk for health problems. Unsaturated fats are healthy, but if they go through any sort of purification process, they can become saturated.


These are also essential nutrients. Different vitamins perform different tasks in the body. Some vitamins can prevent disease.

Vitamins A, C, and E, also called antioxidants, may help prevent coronary heart disease by preventing buildup on artery walls. Vitamin B-1 is essential for digestion and the proper functioning of the nervous system. Vitamin B-2 is essential for normal cell growth. Vitamin B-3 helps to remove toxins from the body. Folic acid promotes the production of red blood cells. Vitamin D promotes the absorption of calcium. Vitamin K promotes blood clotting.

Minerals and trace element

This is another nutrient your body needs. Both are used in various bodily processes. Minerals like chlorine help produce digestive juices. Phosphorus helps strengthen bones. Both can be found in foods, but with micronutrients, the body needs a small amount of food. Salt is the last nutrient the body needs. However, you should not consume more than 2400 milligrams per day, as this can increase blood pressure.

You must follow a few guidelines to create a well balanced diet. First, try to consume two and a half glasses of vegetables and two glasses of fruit daily. A good indicative guide is to eat as many different colors as possible, this will help you choose from all five subgroups of vegetables at least four times a week.

You should eat at least 90 grams of whole grains every day. At least half of the diet should be whole grains. Milk should also be part of a healthy diet.

Total fat intake should be between ten and thirty percent of calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can be detrimental to your health. Meat, poultry, dried beans, milk or dairy products must be lean or fat free. Less than ten percent of your calories should come from saturated fat, and you should always try to avoid trans fatty acids.

Fiber-rich fruits, vegetables, and whole grains should be a regular part of your diet, as should potassium-rich foods. Alcoholic beverages should only be consumed in moderation.

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