Part -3- Weight issues are one of the main issues haunting people now days. Many people are getting fatter and this arises many health issues like obesity, heart disease, high blood pressure and high cholesterol levels. Weight loss becomes possible. Weigh

by Florentina Ryan

All kinds of fruits, vegetables, whole grains, and milk products are all essential to a healthy diet and they are good sources of the nutrients. If you want to increase your intake of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products, it is necessary to decrease your intake of less-nutrient-dense foods to control calorie intake. Fruits and vegetables are rich in dietary fiber, vitamins, and minerals such as vitamin A and C and potassium. Bright colors food such as spinach, carrot, tomato, and papaya are richer in vitamins and minerals.. Fruits supply more carbohydrate than vegetables, but almost all fruit has a low glycemic index and is slowly absorbed due to the fiber and other nutrients present in whole fruit.Low glycemic index diets helps people lose and control weight, reduce the risk of heart disease,reduce hunger and keeps you fuller for longer.Eat bread with whole grain,cereals based on oats, barely and bran .

Eating healthy does not mean that you cannot have your favorite foods, but the Dietary Guidelines advise you to be selective and limit the total fat, especially saturated fat, cholesterol, and sodium you eat. The main source of saturated fat are from animal products and hydrogenated vegetable oils, tropical oils from coconut and palm- providing only small amounts. Health is very important to all of us if you have made up your mind to go for a particular diet go for it. Healthy eating begins with learning how to “eat smarter”, it’s not just what you eat, but how you eat.

You should get at least 2-4 servings of milk products per day and 2-3 servings of meat and alternatives per day. It is very important to get the four food groups into our diets as each has different benefits. Milk products having little or no calcium content (butter ,cream, cream cheese) are not part of this group. Those who avoid milk should be sure to eat other calcium-rich foods, such as calcium-fortified beverages, some beans, and some green and leafy vegetables .

Eating less than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) causes your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones.Drinking 8-10 glasses per day is important ,necessary for the formation of urine and feces. Eating a lot of red meat everyday increases your risk of cancer of the colon..Eating fish, chicken, or beans several times a week improves your cholesterol levels. Eating salads that contain protein like chicken or egg whites is a fast way to get trim. This is not anything new, but every now and then we need to be reminded of simple approaches that workand stay healthy.

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