The Principles of a Healthy Diet

A healthy diet is a diet that meets the required daily calories that your body needs to function properly at the same time minimizes the accumulation of unwanted calories. A healthy diet involves first, eating a wide variety of food. It is not a "stop eating diet". Instead, it demands that we eat a variety of food types so that we can benefit from the different nutritional value that they have.

Second, it involves a proper dietary nutrition. It does not necessarily mean that we have to forget our favorite foods and stick to tasteless, bland and unappealing ones. We only need to balance our calorie intake and rid our bodies of the excesses. Thirdly, it involves a healthy eating habit. Excesses usually come from overeating. We need to realize that eating is not the cure for boredom. We should not make eating a hobby.

Understanding the principles of a healthy diet, let us see examples:

We need around 20-30 grams of dietary fiber daily. We can get fibers from fruits, vegetables, beans and whole grains. They also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health). Fruits and vegetables also contain antioxidants and nutrients that can help combat cancer and other diseases. Five servings per day are good.

Guard your sugar intake. A bottle of 12-ounce soft drinks a day can produce 16 pounds of fat over a year. One culprit for bulging belly is beer and alcohol. They add calories to your diet but do not provide nutrients. Drink alcohol in moderation.

Animal fat has adverse effects to health. Choose lean meats or skinless poultry, low fat or nonfat dairy products. Eat more fish and substitute olive or canola oil for butter or margarine. Keep your cholesterol intake below 300 milligrams per day. We can get cholesterol only in animal products, such as meats, poultry, dairy products, and egg yolks.

Do not forget calcium in the diet because it is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt.

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