A healthy diet should consist of a mixture of foods intended to maintain and improve your overall health. Losing weight is always coupled with healthy eating. It involves the consumption of foods with nutrients essential for bodily functions, and of course, adequate amount of water. According to Michael Jenkins, a healthy diet will not only aid in the reduction of weight; it also has the added benefits of the following:
Â It can improve your immune system.
Â It can increase your vitality, alertness, and energy levels.
Â It can decrease your risks of diabetes and heart diseases.
Â It can help you cope with the stresses of today.
A healthy meal is very important for you to be able to live a healthy lifestyle. You should be able to meet your daily caloric intake of the 5 major food groups. There must be portion control of each food group that will total to your necessary calorie intake.
The five major food groups are the following:
3) lean meat, poultry, nuts, eggs, legumes,
4) rice, bread, cereals, pasta, and 5) cheese, yogurt, milk.
The portion control should consist of the following:
Â Carbohydrates: 6-8 servings per day. Examples are: 1 slice of bread, tortilla, roll, muffin, bagel, 1/2 hamburger bun, 1/2 cup rice, 1/2 cup pasta, 1/2 cup cooked cereal, 3/4 cup ready-to-eat cereal, pancake, waffle.
Â Protein: 4-6 servings per day. Examples are: 90g cooked lean meat, 90g fish, 90g poultry, 2 tablespoons of peanut butter, 1/2 cup cooked dried peas or beans, 1/3 cup nuts or seeds, an egg.
Â Fat: 1 serving per day. Examples are: 1 tsp vegetable oil, 1tsp butter, 8 ripe olives, 1tbsp salad dressing.
Â Dairy: 2-3 servings per day. Examples include: 1 cup milk, 1 cup yogurt, 1 slice of cheese, 1/2 cup cottage cheese.
Â Fruits: 2 servings per day. Examples are: Â½ cup chopped fresh fruit, 1/2 grapefruit, 1/4 cantaloupe, 1/2 cup canned fruit, 1/4 cup dried raisins.