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Healthy Diet

What is healthy diet? Healthy diet is adequate and balanced nutrition. Eating the healthy and safe foods helps us keeping or advancing general health.The principles of healthy nutrition aids us to minimize the risk of common chronic diseases as cancer, obesity, cardiovascular diseases, high blood pressure and diabetes. A healthy nutrition contains having adequate portions of all essential nutrients and an amount of enough water. The essential nutrients are: Proteins, carbonhydrates, fats. The nutritional supplements are: Vitamins, Minerals! Proteins are the natural building blocks of human structure. The protein rich foods are: Egg, fish, meat, poultry products, legume family, cottage cheese, milk, flax seed and nuts. Carbohydrates are the major source of energy which the body needs. On the other hand fiber is much more important and healthy for digestive system and weight control. Carbohydrates and fiber rich foods are: Legume family, vegetables, breads, cakes, pies, paste, cereals and milled cereal products. However, when you are going to intake bakery products please take care of choosing non-refined ones such as wholly weat or grain which incules more fiber. Fats and oils are vital for excellent healthiness. However, some fats are good quality another group is harmfull. Saturated fat intaking increases the risk of cardiovascular disease. Saturated fat found in cheddar cheese, ice cream and cheeseburger etc. If you prefer intaking polyunsaturated fats or monounsaturated fats instead of saturated fats or margarine you maybe will lessen your cardiovascular disease, diabetes and hypertension risks because the high-quality fats and oils help to reduce LDL cholesterol levels known as the bad kind. Olive oils, canola oil, oleum cryli, fish oil and flax seed oils are good fats. Trans-fats such as margarine and hydrogenated oils are bad kinds. You may eat one or two eggs daily because it will not harm your cholesterol levels and additional blood-fats. The vital nutrients of egg are: Choline, Selenium, Vitamin B folate and riboflavin, Vitamin A, Vitamin E, Lutein and zeaxanthin.

Fish also is a valuable source of protein and omega-3-fatty acid named eicosapentaenoic acid, EPA and docosahexaenoic acid, DHA. The omega-3 fatty acids found in fish not only helps reducing inflammation and decreasing your risk of cardiovascular but also is an essential for brain and eye protection. Also walnuts, flax seeds, pumpkin seeds and canola oil are rich of omega-3 fatty acids. Snacks such as peanuts, nuts, walnuts, almond and peanut butter are good for the health because of being good source of protein, fiber, niacin, vitamin E, folate and monounsaturated fat. In fact, peanut is not a kind of snack, it belongs legume family. Snacks cause feeling feeling of fullness. You can eat a handful snack every day especially before meals or adding them on your salad. You must keep away yourselves, your family and your children from food commodities which contain artificial food dyes that are produced by food industry, i.e. hard candies, beverages, sugarplums, chewing gums, well-baked, well-roasted, au gratin milk puddings and pastries. Further, always remember that artificial sweeteners like saccharin, sugarless snacks and diet beverages are always dulcorated with aspartame or sucralose. Vegetables and fruits are the most important source for getting better your health and preventing you against diseases in terms of being vitamin complex, mineral support, source of phytochemicals and antioxidant function. These low caloried nutrients may assist to avoid risks of contracting cancer, ulcer causing bacteria, hearth disorders, diabetes and cardiovascular diseases, abdominal fat, inhibit H. pylori, triglycerides and cholesterol. These fruits and vegetables are: Avocados, blueberries, concord grapes, red contained grapes, citrus fruits as lemons, grapefruits, oranges, mandarin oranges, apricots, papayas, watermelons, raspberries, rosemary, strawberries, tomatoes, broccoli, cauliflower, kale, cabbage, Brussels sprouts, colewort, leek, celery root, carrots, mushrooms, turnip and sweet potatoes. You may eat chili peppers, jalapeno garlic, onion, chive, licorice stick, curcuma longa, sesame, linseed, and soy products during your healthy diet. Please try drinking only green tea, black tea and red wine! Bitter chocolate is permitted in well-balanced diet!

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