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There are many balanced diets and one is not necessarily better than another.

Here you will find general guidelines on how balanced diets are constructed.

The advantage of balanced diets is that they allow you to maintain weight control naturally rather than having to resort to fad or crash diets.

What are Balanced Diets?

Most nutrition professionals agree that balanced diets are based on three basic concepts:

1. Balance

Most health professionals recommend a diet consisting of a balance as follows:

· Carbohydrate: 55-65%

· Protein: 10-15%

· Fats Up to 30%

2. Moderation

Many dieting programs are successful simply because they are very good at helping people learn to plan their food portion size - as the feeling of fullness in the stomach can take as long as twenty minutes to register to the brain.

Moderation, therefore, involves learning the difference between hunger satisfaction and fullness.

Generally the accepted norm is that meals should be at least 3 - 5 times a day and this will have the affect of decreasing hunger pangs and the need to over eat.

3. Variation

All healthy diets involve the inclusion of several food-types.

The primary reason for this is by including a wide-variety of foods, you increase your chances of obtaining the required amounts of essential nutrients.

It is a well-known fact that vitamin and mineral composition is food-specific, so you need to eat a wide variety of foods to get all the essential nutrients for overall health and vitality.

Variation also helps to avoid food-boredom, and allows you to enjoy a variety of different foods.

The Composition of a Balanced Diet:

. Fruit and Vegetables

Eating healthily means at least 5 portions a day - this includes frozen, canned, dried and pure juices as well as fresh. Also included in this group are beans, including baked beans, pulses and lentils.

· Bread, Cereals, and Potatoes

In this group you should also aim for 5 portions daily.

This group includes breakfast cereals, pasta, rice, noodles, oats, bread and potatoes.

You should aim to include at least one food from this group at each meal.

· Dairy Foods

In this group, 2-3 servings daily is the recommended healthy eating level.

Milk, cheese, yogurt are examples of foods to be included, but go easy on butter, eggs and cream.

· Meat, Fish, and Alternatives

In this group aim for 2-3 servings daily.

This group includes eggs, poultry, meat and fish products such as beef burgers and fishcakes.

Some of these products can be high in fat - so you should choose lower fat versions of products, and trim fat from meat and poultry.

Alternatives are non-meat sources of protein such as nuts, tofu, mycoprotein, textured vegetable protein and kidney beans.

· Foods Containing Fat, and Foods Containing Sugar Eat these in small quantities only.

These are foods high in fat and/or sugar.

Butter, mayonnaise, cream, crisps and fried foods are high in fat.

Carbonated soft drinks, sweets and jam are high in sugar. Cakes, chocolate, biscuits, pastries and ice cream are high in both fat and sugar.

It is essential to include a small amount of fat in your diet, but the emphasis should be on unsaturated fats, for example:

Olive, sunflower and corn oil an oily fish rather than saturated fats which tends to be found in animal products, cakes and biscuits.

Balanced Diets and Sensible Weight Control

These are the basics - it is then up to you to tailor the diet to your specific needs.

Balanced diets can be different, and following the principles above can make eating a pleasure rather than a chore.



By: Stephen Todd

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Excerpt

The following is an excerpt from the book The Acid Alkaline Balance Diet

by Felicia Drury Kliment

Published by McGraw-Hill; June 2002;$16.95US/$24.95CAN; 9780658016950

Copyright © 2002 by Felicia Drury Kliment

Factors to Consider in a Weight Loss Diet

What can be done about food addictions? Give them all up at once and see if there are any you can do without.

Suggestions For Weight Loss

Nearly raw potatoes. These are effective in reducing hunger pangs.

Ice pack. Placed on the lower abdomen, it takes away the appetite.

Raw honey. The brand Really Raw contains the starch digesting enzyme amylase, which disposes of excess nutrients.

Raw milk and butter. These are hard to find, but worth tracking down because of their rich supply of the fat-digesting enzyme lipase and the enzyme protease, which breaks down protein.

Raw beefsteak. If the steer have been raised on hormone and pesticide-free feed, raw beefsteak is a good diet food because it’s loaded with protein — and fat — digesting enzymes. Bartenders recommend rare roast beef sandwiches for hangovers because the enzymes in the beef eliminate acid aldehyde, the poisonous by-product of alcohol, which causes the symptoms described as a hangover.

Avocados and bananas. These are filling, but when eaten raw don’t cause unnecessary weight gain, and they contain more enzymes than fruits and vegetables with fewer calories.

Vitamin E. Not only normalizes thyroid function, but also neutralizes the poisonous by-products of polyunsaturated oils, which interfere with thyroid function. An underactive thyroid produces less heat energy, so less fat is burned up .

ChitoPlex. The gel in this resin absorbs fat.

Coconut and flaxseed oil. Two tablespoons daily help increase energy production.

Raw carrots. These remove fat molecules from the body.

Acidic foods. Sour-tasting foods such as grape juice, vinegar, and yogurt reduce hunger.

Bland foods. Bland foods don’t excite the taste buds and stimulate hunger.

Several small meals. Eating small amounts of food often, rather than three big meals a day, keeps the digestive process working and burning up energy.

Blackstrap-lemon drink. Detoxifying the liver is an aid to weight loss because it gets rid of acidic waste. Add two heaping tablespoons of blackstrap molasses and the juice of a lemon to a glass of hot water. Drink nothing but this concoction for three days. Sip it slowly. Repeat this procedure every few months.

Ice water. Drink a lot of ice water, especially before a meal. This reduces weight because in order to maintain the body’s internal temperature, which has dropped due to the cold water, the body burns up additional calories.

One hard and fast rule all dieters should follow: no junk food before breakfast. A junk-food snack first thing in the morning ferments and putrefies in the stomach. Any healthy food eaten afterward, exposed to the bacteria in the putrefying and fermenting junk-food molecules, is also broken down into toxic waste by these bacteria.

The most critical factor in any weight-loss program is the efficient digestion of foods. Complete digestion means fewer acidic wastes. This has at least three advantages. First, appetite cravings are reduced (toxic acidic food residues create abnormal hunger pangs). Second, fewer acidic wastes means less fat sticks to the ribs. Third, reduction in toxic acidic wastes makes for a more alkaline environment in the body. This in turn increases the production of food-digesting enzymes. The more enzymes that break down food molecules in the gastrointestinal tract, the less food remains undigested and the better the chances to attain the ultimate in efficient digestion and consequent weight loss: oxidation (burning) of 97 percent of the food you eat.

Copyright © 2002 by Felicia Drury Kliment



By: Felicia Drury Kliment

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Diabetes is a hazardous disease. According to a survey, this is the third leading cause of death in the United States. This disease can cause death in children. The major reason for this disease and its adverse results on health is obesity. Obesity is also one of the major causes of the rising rates in the number of Type II diabetes.

Type II diabetes is common with the process of aging, high stress, poor nutrition and physical inactivity. All the above mentioned conditions can occur due to one common problem known as ‘Acidity’. Lifestyles that consist of a lot of acidic foods have bad and adverse impacts on health. This is further proved by the rapid increase in the diabetes rates among people in most parts of the world.

Excess in take of foods containing acid can make Type II diabetes worse. The food habit affects liver, muscles and fat cells badly.

If you take a lot of caffeine, sugar, chocolate and carbohydrates, the body organs and tissues tend to get stimulated and the cells within release glucose.

This further leads to higher levels of blood sugar. The body cells are also disorganized and become highly acidic in state. This can further lead in to a good host of problems. You can suffer from high blood pressure, premature aging, inhibition of the burning of fat and inhibition of the release of glycogen from the liver.

Excess of stimulation of body tissues resulting from in take of acidic foods can do a lot of damage to the body. In fact, Type II diabetes is a common symptom of an acidic lifestyle you lead.

When bringing your body back in to balance, you should include a lot of alkalizing green vegetables, body friendly fats in to your diet. You can also consider including plant proteins from grains as well as legumes. It also helps in restoring your body’s previous homeostasis.

It would be a great idea to include the pH miracle diet in to your daily routine. This diet includes a balanced plan that tends to do a lot of good to your body.

Here is a pH balanced diet plan, especially meant for the diabetic.

a) Fiber

Make sure that your diet is rich in fiber. It helps in stabilizing the glucose levels and also improves blood cholesterol. The food also helps in showing the rate of digestion as well as absorption of the nutrients. The fiber also works towards soaking up the extra bile acids that get converted in to blood cholesterol. This facilitates the person to fight diabetes and also in shedding off some extra weight.

b) Water

Drink at least eight glasses of water a day to make up for the loss of fluid from the body. This will help you staying away from dehydration. Dehydrated increases blood sugars. Hence, taking lots of water will do good to keep your sugar levels balanced and also let you lose some of the weight.

c) Fruits and Vegetables

Your diet should also consist of fruits and vegetables that are higher in fiber content.



By: Bertil Hjert

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Food has undergone many changes as science and technology have progressed and many new aspects of food were revealed. Nutrition took on a mantle of its own and today forms a very important part in dictating our daily food intake. No longer do most people just eat to live.

Nutrition has been classified into six major nutrition groups namely carbohydrates, proteins, fats, vitamins, minerals and water. Each one has a role to play in providing a balanced diet to the body. Another way of classifying food is the food pyramid, which covers Fat, Dairy, Meats, Fruits and Vegetables, and Grains.

Each food group has its own part to play in the overall diet of an individual. To avoid stomach disorders and other food related problems, such as indigestion and ulcers, one has to try and eat a balanced meal which contains as many food groups as possible. This is turn will lead to a balanced diet wherein all food ingested is nutritious and can be utilized by the body without any wastage.

Avoid starchy food, fatty foods, foods heavy in spices, and foods with additives wherever possible as these do not aid digestion. Similarly, an excess of salt and sugar would be harmful and the benefits that these foods normally provide would be lost. Every food item plays a small part in our overall nutrition and health. Anything that is too little or too much would upset the balance of the body and its system.

As with all other fields, food too has seen a lot of innovation and variety. Unfortunately along with the good food there are also a whole range of foods which has a feel good factor to it but does nothing for the health of the person. These are called empty calorie foods in the form of soft drinks, various types of snacks, processed food, etc. Temptation is very difficult to resist so one must strike a balance wherein all desires for food are covered without compromising on the nutrition required by the body.

A good, balanced diet would ideally consist of a controlled intake of saturated and trans fats, cholesterol, sugar and salt, and meats, whilst eating enough fruits, vegetables, wholegrain products, low fat or normal fat dairy products, good fats such as fish, nuts and vegetable oils, fat-free meats, poultry, and lentils. Last but not least, check the calorie count of the food on your plate. There is a lot of nutritional information available regarding the content of food and its calorific value. Investing in a guide and eating your way to good health without being obsessive could pay rich dividends by way of health. Along with all this, a sustained and energetic exercise regime will go a long way to a healthy you.



By: Mitamins Team

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All of us need to eat healthy food to live a healthy life. The key lies in knowing not just what to eat but also how much and when to eat. Eating Healthy is not about strict diet philosophy, staying idealistically thin or to keep away from the food you love. It is about eating right, feeling good, having more energy, and keeping fit. It is important to have well balanced diets which contain good supply of carbohydrates, high fiber foods, water, vitamins and minerals, proteins as well as fats. A healthy diet contains not only consuming the right foods, but also eating them in correct proportions and at proper time.

The following healthy Eating Guidelines will help you to create a healthy balanced diet in your life or you can also refer more men’s and women’s health tips from  health insurance  free articles

1.      Avoid eating excess food: Eat when you are hungry and stop eating when you don’t have appetite. Don’t bother about wastage of excess food. Discard the entire unnecessary, excess eating intake out of your life. Proper eating of food will help you to remain healthy and active, stress-free and at your best. You can seek advice from your doctor as to how much to eat especially when want to lose weight.

2.      Take time to chew your food slowly: Healthy eating begins with smart eating. It is not only just what you eat but also how you eat. Always eat slowly and chew your food rather than swallowing it. This would also help you enjoy the actual taste and flavour of the food. More importantly, it also lets you know when you‘re actually full thus preventing excess food intake and overeating.

 

3.      Avoid stress while eating: Avoid eating while working, driving, at variance, or watching TV like disturbing programs or the news. As when we are stressed, our digestion can be compromised, causing troubles like colitis and heartburn. Try taking some deep breaths before taking your meal and play relaxing music to create a comforting atmosphere.

 

4.      Eat early, eat often: Beginning your day with a healthy breakfast can jumpstart your metabolism. Ensure that it is high on nutrients. Also eating small, healthy meals throughout the day as compared to the average three large meals will help you keep your metabolism smooth.

 

5.      Eat Fresh Fruits and Vegetables everyday: Eat lots of fruits and vegetables, this provides your body with a good source of vitamins, minerals and fiber, to maintain a healthy body to fight diseases. Fiber helps your food to move effectively through the body, keeps you feeling pleasantly full and satisfied and in control of your eating habits, and your energy levels steady. Eat bright and deeper colors of vegetables, as they have the greater concentration of vitamins, minerals and antioxidants - broccoli, kale, mustard greens, butternut squash and sweet potatoes are several excellent choices. For fruits, choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos contain vitamin C to provide your body a glowing skin and shining hair. Try to consume to fruit skins also whenever possible.

 

6.      Eat variety of food: Eat different varieties of food everyday. Eating different variety of food provides your body with the entire nutrients requirement to stay healthy and fit.

 

7.      Choose right sources of Protein: Our body needs protein to maintain our cells, tissues and organs. Getting the right quantity of protein is a fine balance to live a health life. Fish, shellfish, red meat, game, poultry, eggs or pulses meet your body’s protein requirements without congestion on fats.

 

8.      Consume Fats, but in right quantities: Normally we fear about fats and oils, but fresh, high quality fats are absolutely essential to good health. You can use butter, olive oil, sesame oil or walnut oil for cooking, but do try to keep the quantity low. Avoid sugar as much as you can and  keep sugary soft drinks to a minimum. Enjoy sweets as an occasional delight

 

9.      Liquid intake in your body: Drink at least 2 to 3 litres of water everyday as it helps the fiber to perform its functions and plays an important role in enhancing metabolism.  Include milk and other dairy products in your diet. Avoid coffee, tea or colas and restrict their intake to the minimum.

10.     Are You Out of Time: If all the steps are being tried by you or you have no time & you are busy in family and professional lives then to compensate for your workouts and improper diets at least take health insurance  to combat any future medical expense. Either you can remain healthy or be ready to spend money in medication however, it is always safe bet to acquire family health insurance policy plan   in advance for the entire family. You can also refer more men’s and women’s health tips from health insurance free articles

 

 



By: Shah Ansari

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You probably have heard “pH balance” before, but are still wondering what it really means. The term pH stands for “Potential of Hydrogen”. The potential of Hydrogen (pH) is a logarithmic scale that measures the relative acidity or alkalinity of a solution. The scale of pH runs from 0 to 14. Zero is totally acidic and 14 is totally alkaline. The middle of the scale at 7 is neutral. The pH level indicates the body’s acid/alkaline balance.

It is extremely rare that a person is too alkaline. For the vast majority though, the problem is more on the acidic side. Human blood should be slightly alkaline (7.34- 7.45), below or above this range means disease. This slightly alkaline ph balance helps to keep all the functions of the body run smoothly. When the ph balance of the body is maintained at 7.3 one feels energetic and confident. Our health lies in our hands and we must strive to maintain a ph balance of 7.4.

People wonder why the ph balance of the body is so important to maintain. This is because an acidic body pH is like a magnet for all kinds of illnesses. Any imbalance to the pH balance creates many problems for the body. It affects the skin, hair and nails of a person. The outer appearance of the body is ruined, not to mention the damage done in the inside also. The brain, the blood cells and almost all body systems like nervous system (depression), cardiovascular system (heart disease) and muscles (fatigue) are damaged if the pH balance of the body tilts to the acidic side. The body’s ability to absorb minerals and nutrients is compromised. Colds, infections and flu are more common.

All foods have an effect on the body’s acid/alkaline level. Acids need to be balanced to maintain good health. To maintain health, the diet should consist of 60% alkaline forming foods and 40% acid forming foods. However, to restore health, nutritionists suggest 80% of dietary intake should be alkaline and 20% acidic. Generally alkaline forming foods include most fruits, green vegetables, peas, beans, lentils, spices herbs and seasonings, seeds and nuts, almonds, apples, avocados, bananas, beans, brazil nuts, broccoli, cantaloupe and carrots. Acid forming foods include meat, fish, poultry, eggs, grains, legumes, white flour, refined sugars, dairy products, peanut butter, and chocolates.

An imbalance in the pH level (acid-alkaline) can affect your body. The body ought to be slightly alkaline for strength, endurance and energy. Therefore, In order to provide your body with the nutrients it needs, introduce alkaline foods into your diet. Alkaline foods neutralize acids and toxins in the blood, lymph and tissues, and strengthen your immune system, organs and well-being. Optimizing your health with a pH balanced diet is the natural way to obtain the maximum positive health benefit for the long term.

If you want to know more about the pH Balance diet, please visit the site http://www.phionbalance.com



By: Bob Smith

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The key to following a balanced diet and living a healthier lifestyle is to keep an eye on the sizes of the portions that you are eating and the types of food that you eat. Making small changes to the types of food that you eat and having a varied diet is the key fact to slowly changing your diet to a more balanced one.

The basis to a well balanced diet is simple just begin to include pasta, bread, rice and cereal. The recommended portion of whole grains that should be included in your daily diet is around three servings but of course this is only a very rough guide. You also need to include plenty of fruit and veg in a balanced diet because this will ensure that you are getting the essential vitamins and nutrients that your body needs. When it comes to fruit and veg then the recommended daily allowance is at least 5 portions and of course you should vary the type of fruit that you eat.

There are many benefits to changing your diet and eating a more balanced diet. Of course the type of food that you eat and the portion sizes go a long way to losing weight. However this is just one reason for eating a well balanced diet. If you want your body to remain healthy then you have to make sure that you give it all the nutrients it needs. Nutrients are essential if you are to avoid deficiencies.

The types of food you eat will also help your body to keep up its immune system and also prevents certain illnesses. They can help to prevent heart disease and some types of cancer and also go a long way to controlling such as diabetes and lowering high blood pressure. If you suffer from either high blood pressure or diabetes then controlling your diet and eating a well balanced diet can help enormously when it comes to reducing the signs and symptoms of illness.

While there are many foods that you should include in a well balanced diet there are also certain foods which you should cut out. Fatty foods, foods which contain a high content of salt or sugar should be avoided as should foods with additives in them. Essentially a well balanced diet needs controlling when it comes to the amount of trans-fat and saturated fats that you eat. You also need to keep under control the amount of cholesterol and meat products you eat although some meat should be included in the diet.

The inclusion of plenty of fruit and veg in your diet is essential, at least 5 portions and along with this introduce low fat dairy products. Some types of fats are also needed in a well balanced diet and these should come from vegetable oils, fish, nuts, poultry and lentils. One way of ensuring that you know what you are eating and to determine how much nutrients and vitamins along with the calories you are getting is to read the packaging on ready meals. Packaging now has to meet strict requirements by listing the amount of fat, salt, calories and ingredients in easy to understand terms. This makes it so much easier to determine and learn about portion sizes and the nutrients in the food you are eating.



By: Jason Hulott1

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