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Healthy food
Proper Nutrition and a balanced diet is the guide of a Healthy lifestyle . your body needs many nutrients to stay healthy . These nutrients are Carbohydrates , Proteins , Fats , Vitamins , Minerals , Fibers and water .
Carbohydrates
There are two types of Carbohydrates:
Starch : It is mainly found in Rice , Bread , Cereals , Pasta and potatoes .
Sugar : It is found in Honey , Jam and Candies .
XXXX these Carbohydrates are very important as provide energy and heat to the body . The body also requires these Carbohydrates for internal functions , such as breathing and digesting .
1 gm of Carbohydrates provides 4 calories to our body .
PROTEIN
There are two types of Proteins :
Animal Protein : It is found in red meat , fish , Poultry , eggs , milk and milk products .
Plant Protein : It is found in nuts and legumes . Proten is very important for growing and for building of tissues .
1 gm of protein provides 4 calories to our body .
FATS
There are two types of fats:
Saturated fats : It is solid in room temperature . Saturated fatty acids are mostly found in animal products such as red meat , butter , lard , whole milk , coconut and certain hydrogenated vegetable oil .
Unsaturated fats : It remains liquid at room temperature . There are two main categories :
1. Polyunsaturated fatty acids :
It is mostly found in foods of plant origins such as soybeans oil , sunflower oil , corn oil and some seafood .
2. Monounsaturated fatty acids :
It is found mainly in olive oil , canola oil , peanut oil , nuts and
avocados .
l gm of fat provides 9 calories .
Vitamins and minerals
Vitamins and minerals are organic material that our body requires for maintenance and activities it also provides immunity to the body, helps in building bones and for creating blood cells. Any deficiency of vitamins and minerals causes weakness to the human body
Fiber.
It is found mainly in green vegetables, fruits and legumes. fiber helps in prevention from arteriosclerosis and cardiac diseases . it also prevents from colon cancer and helps to get away from constipation .
Water
Water is an essential nutrient for life. all human require water to function properly . 55-75% of the body consists of water , it help in digestion and absorption of food , transporting nutrient and waste products in the blood stream , assisting with chemical reaction and circulation , promoting excretion , regulating the body temperature and keeping our electrolytes balanced . it is recommended to drink at least 8 glasses of water in a day .
FOOD GUIDE PYRAMID
The Pyramid is an outline of what to eat each day . it’s a general guide that lets you choose a healthful diet that’s right for you . the pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain or improve your weight.
The food guide pyramid emphasizes foods from the five major food groups:
1- BREAD , CEREAL , RICE AND PASTA GROUP
This group forms the bottom of the pyramid , so the foods in this group should make up the biggest part of what you eat all day . That’s because bread , cereal , rice and pasta are all great sources of carbohydrates and proteins . The food guide pyramid suggests that people eat 6 -11 servings .
2 – FRUITS AND VEGETABLE GROUP
The vegetable group is toward the bottom of the pyramid. They are loaded with Vitamins and minerals , as well as plenty of fiber . fiber is important it helps your digestive system. The food guide Pyramid suggests that people eat 3-5 servings from this group each day .
3- MEAT , POULTRY , FISH , DRY BEANS , EGG AND NUTS GROUP
The all supply you with the supper – important nutrient protein . They also load you up with iron and zinc . The food guide pyramid suggest that people eat 2-3 servings from this group each day .
4- MILK, YOGURT AND CHEESE GROUP
This food group is high up the pyramid . eating and drinking milk , yogurt and cheese is the best way to get your daily calcium . and you'll have the power of protein to help you build your body . The food guide pyramid suggest that people eat 2-3 servings from this group each day .
5- FATS , OILS AND SWEETS GROUP
They sit at the very top of the pyramid , which means that your body should have smaller amount of them .
TIPS FOR HEALTHY FOODS :
1- Try to decrease the amount of fatty food .
2- Try to replace red meat with white meat such as chicken and fish.
3- Try to eat more fruits and vegetables.
4- Try to finish your dinner before 9:00 p.m.
5- Try to drink more water and fluid ( at least 8 glasses per day ) .
6- Try to use healthy XXXXXng methods ( Grilling , roasting steaming or boiling )
7- Reduce the intake of sweets and sweet drinks ( soft drinks )
8- Don’t drink tea immediately before or after meals . It decreases the iron absorption .
9- Balance between your food and exercise .
