Health Ful Diets
Concentrate on eating more fruits :
Cultivate habit of eating various types of foods like fresh, frozen and dried fruits. Do not try to replace fruits with fruit juice. For your easy understanding let us take an example, if you need 2,000-calorie diet per day, then you can have 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches.
Have a variety of vegetables :
Increase the consumption of dark green vegetables, like as broccoli, kale, and other dark leafy greens. Enhance your intake of orange vegetables also, like carrots, sweet potatoes, pumpkin, and winter squash. You should also try to increase your intake of beans and peas such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.
Eat foods which are rich in calcium :
For this you can have 3 cups of low-fat or fat-free milk or you can replace this with an equal quantity of low-fat yogurt and/or low-fat cheese (11/2 ounces of cheese equals 1 cup of milk). You have this on daily basis. In case you are do not like milk then you can try lactose-free milk products and/or calcium-fortified foods and drinks.
Eat more of grains :
You should have not less than 3 ounces of all-grain cereals, breads, crackers, rice, or pasta everyday. One ounce will have about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Make a note that the grains such as wheat, rice, oats, or corn are referred to as “whole” in the list of ingredients.
Maintain a fit body by consuming proteins :
For your fulfillment of non-vegetarian food, you can take lean meats and poultry. You can eat this by baking it, broiling it, or grilling it. Also try to have a variety of protein rich food such as fish, beans, peas, nuts, and seeds.
Limit the intake of saturated fats :
You should try and minimize your calories by ten percent, by way of saturated fatty acids. You should try to have your fats from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. When you decide to prepare meat, poultry, dry beans, and milk or milk products, go for the lean, low-fat, or fat-free foods only.
Have limited salt :
You should minimize the salt intake also. Try to have not more than one teaspoon of salt everyday. 2,300 mg of sodium is enough for a day.