Discovering different flavors and textures would be a good idea and this would certainly open a new window to nutrition. It is like adding new colors to the health. To improve the health and to protect the bodies from chronic disease bright colored fruits and vegetables provide a wide range of vitamins, minerals and phyto-nutrients. Eight to ten servings of fruits and vegetables a day is the recommendation of newly revised ‘Dietary Guidelines for Americans’. This type of diet is discouraging but it becomes practicable when it is divided according to some meal guidelines. Example is given below:

  • Serve the breakfast with one fruit or 4-6 ounce of juice or ½ cup of frozen fruit or ¼ cups of dried fruit.
  • Serve the lunch with 2 cups of salad.
  • Serve the snacks with one fruit or vegetable.
  • Serve the dinner with 2 cups of cooked vegetable or 1 cup salad and 1 cup cooked vegetable.
  • Serve the snacks with 1 fruit or vegetable.

Have Pleasure with Taste Buds

Nutrition

One of the greatest pleasures in life is food. In standard diets favorite foods are banned. The defeat of diet is due to the deficiency that leads to intense desire and cheating. To stay healthy and have a balanced diet it is sensible to take in a sensible amount of the favorite food. Food should be eaten tastily and enjoyably. Blindly following a diet pattern designed without studying an individual’s health status could be even more harmful. So better be sensible in selection and take good advice from an expert.

Maintain Healthy Weight

Maintaining healthy weight should be the prime concern for everyone. Obesity causes severe health problems and in some cases it leads to death if not taken care of. Overweight adults are about 60% of the American adults and 30% of them are obese. Risks of developing hypertension, high cholesterol, diabetes, heart disease, stroke, osteoarthritis, sleep apnea as well as premature death are because of overweight. To understand whether weight falls in to the category of healthy, over weight and obese, it is necessary to calculate the “Body Mass Index (BMI)”. BMI can be calculated by using the formula weight in pounds×703÷ (height in inches) ².

BMI and obesity related problems can be reduced up to great extent by losing the weight of the body by 5%-10% even if it does not reach the desired weight. Maintain the diet and exercise regularly can give desired result whether it is weight loss or weight maintenance.

Maintain a Balance with Lifestyle and Food Choice

The quantity to eat depends on the activity in the daily life. Maintaining weight depends on the energy balance i.e. calorie in through food and drinks Vs calorie out through daily activity and exercise. The process is simple. Eat fewer calories than the calories used on daily basis, if the target is weight loss and a calorie decrease of 500 calories per day can be attained leading to the loss of one pound a week. To eat less, exercise more or to do both are some of the several ways to attain the target of weight loss. Given below are some examples of burning the calories:

Burning of 100 calories requires:

30-minutes walk, shovel snow for 10 minutes, stair climbing for 15 minutes, 25 minutes of general house work, yoga for 30 minutes.

For cutting 100 calories:

  • Eliminate 1 tablespoon of butter or margarine.
  • 8 ounces of regular soda can be replaced with diet soda or any other non-caloric drink such as water.
  • Instead of chips, have an apple.
  • Take 2 ounce small frozen bagel instead of bakery bagel.
  • Instead of 1 cup, have ½ cup of ice cream.

Be Active

Explore in variety of activity and also in increasing the varieties of diet. Find activities that enjoyable in order to maintain an active life style. While adding activities in life considers the investment of money and time. When considering exercise in the schedule should be realistic and set attainable goals. Time spending for the exercise, best time of the day and the days in a week is there to commit are to be decided. If the person is adamant in achieving the goal, he will surely succeed in that.
The resolution of doing exercise and keeping the proper diet should be more specific to attain the goal. Keep track of the exercise on a monthly calendar to increase the reliability. If it is not possible to do the exercise for 45 minutes, use at least 20 minutes. In any condition, a regular exercise schedule must be included in the daily lifestyle.

Nutrition is important to everyone and it is in the news daily, but the basic principles will never change. Now-a-days most people are aware of the importance of diet and exercise. The level of awareness is also increasing day by day across the world. So to get a taste of nutrition consider the change in lifestyle and the points above.

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