Based on your body individual daily activity, which is necessary to know the amount of calories you should eat per day, you should take 2 to 4 fresh fruit servings per day. If it's not easy to get your hands on fresh fruits, you may consider taking multi-vitamins daily. Take care to select the multi-vitamins of your choice. Some over-the-counters are not adequate for your body rather it would make you hunger to take more and more. Seek the advice of a nutritionist to decide for you, especially when you are on a weight loss program. It's a good idea for people to take juice rather than eat the whole fruit to gain the fiber contents. Buy orange or grape and eat it instead of going for the juice pack. An orange is much better than half a glass of orange juice.
Take 5 or more vegetable diet daily, if this is out of your reach you could replace it with a daily multi-vitamin. Most people have a specific health need, which is based on medical history. Take different colors of vegetable per day to improve your variety of minerals, vitamins and phto-vitamins that you take. If you plan to take anti-oxidants, never ignore the useful oolong tea.
Eat enough of yellow, red, green, orange and purple vegetables. They contain the vital nutrients necessary to energize your body. Though yam and sweet potatoes are better than other vegetables but to an extent, it's healthier to take them without having to fry them
Healthy Fat
Mono-saturated and poly-saturated fats which are omega 3 and omega 6 fatty acids are the best diet that has low cholesterol and prevents heart disease. I suggest reducing the fats you take due to the high amount of calories it contains. Fat foods that are healthy for the heart include walnuts, almonds, olive oil, flax seed oil, avocados and fatty fishes are necessary for your body in little doses.
Lean Protein
Take one serving of red meat weekly, it should be reduced to its minimum level. This is because of the fact that it contains high content of saturated fat rather than other sources of protein. Lean red meats should be taken instead. Try to substitute red meats for turkey, stainless chicken, fish and snails. White eggs are more preferable because of its true source of protein, but if you should, take one egg daily. This would do you good rather than more than one which is likely to cause fat increase. The quantity of cholesterol available in an egg is not enough to cause heart diseases when you are dieting to cause to loose weight.
Whole Grains
Take brown rice, beans, whole wheat, millet, oat-bran foods like wheat bread, keep-fit cereals. Avoid including white bread in your diet. Whole grained foods imply that its fibre rich outer kernel, its vitamins and its mineral content have not been taken out. One serving of whole grains is at least 3 grams of fibre. Do not take calorie fluids but skim-milk and soy milk are okay to be eaten and not more than 8 ounces of fresh fruit juice is okay. Don't eat sweetened teas like full cream milk or sugar added. Your best choice should be herb tea, especially green tea. Meanwhile, if you come in contact with oolong tea, I advise you to adjust to it due to its richer, take it in form of dry leaves. Avoid taking lemonade or diet sodas. Our body finds it difficult to build the calories taken in liquid form. It's likely that you won't be satisfied after drinking soda but you would feel full after taking a high fibre orange.
Bad Fats
Avoid taking saturated and trans-fat, they enhance the risks of heart disease and strokes. Sources of saturated fats and trans fat include cheese, 2 percentage of milk, cream butter, red meat, palm kernel oil, coconut oil and foods with hydrogenated or little hydrogenated substance.
Foods You Shouldn't Eat
Don't take processed foods, simple carbohydrates like white rice, white bread and white pasta. If the need arises, take them once a week. Saturated fats like dark meat, red meat, full fat cheese, butter and poultry meat, and trans fats like margarine, fast foods and hydrogenated oil should be taken once a week. Avoid artificial fats and sweetener. A detox is important for someone that wants to lose excess fats, stay clean, healthy and keep it off. You should consider trying a detoxification. Don't take beer, hard liquor or energy drinks. Though some alcoholic drinks like red wine constituents are vital for your health, they are hard-to-register liquid calorie and diet enhancers.
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