Post by Admin on Jan 7, 2014 9:54:47 GMT
Which foods are more important than others? Which should we eat more and which less?
A well-balanced diet provides enough energy and nutrition for optimal growth and development. The following is a list of foods you must try to include in your weekly diet in order to have a proper nutrition. Having a good diet based on the quality of the food intake rather than on the quantity will ultimately help you lose weight and maintain a healthy lifestyle.
Milk group (dairy products)
Cheese: fat-free or reduced-fat (1%)
Milk or buttermilk: fat-free (skim) or low-fat (1%)
Yogurt: fat-free or low-fat, regular or frozen
Meat and beans group
Legumes (including beans, lentils, peas, and split peas)
Meat (beef, pork, poultry with skin removed, game meats, fish, shellfish): select lean cuts; trim away visible fat; broil, roast, or poach
Nuts and seeds (including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, walnuts)
Tofu, tempeh, and other soy-protein products
Fruit group
Apples, apricots, avocados, bananas, berries, dates, grapes, grapefruit, mangos, melons, oranges, peaches, pineapples, raisins and other unsweetened dried fruits, tangerines
100% fruit juice
Vegetable group
Broccoli, cauliflower, carrots, collard and other greens, cucumbers, green beans, kale, lettuces, potatoes, radishes, spinach, squash, sweet potatoes, tomatoes
100% vegetable juice
Grain group (breads and cereals)
Enriched, whole-grain breads, rolls, English muffins, bagels, cereals (hot and cold), and pasta
Grits
Rice
Oil
Light or low-fat salad dressing
Low-fat mayonnaise
Vegetable oil
Find out more in:
www.nytimes.com/health/guides/nutrition/balanced-diet/overview.html
A well-balanced diet provides enough energy and nutrition for optimal growth and development. The following is a list of foods you must try to include in your weekly diet in order to have a proper nutrition. Having a good diet based on the quality of the food intake rather than on the quantity will ultimately help you lose weight and maintain a healthy lifestyle.
Milk group (dairy products)
Cheese: fat-free or reduced-fat (1%)
Milk or buttermilk: fat-free (skim) or low-fat (1%)
Yogurt: fat-free or low-fat, regular or frozen
Meat and beans group
Legumes (including beans, lentils, peas, and split peas)
Meat (beef, pork, poultry with skin removed, game meats, fish, shellfish): select lean cuts; trim away visible fat; broil, roast, or poach
Nuts and seeds (including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, walnuts)
Tofu, tempeh, and other soy-protein products
Fruit group
Apples, apricots, avocados, bananas, berries, dates, grapes, grapefruit, mangos, melons, oranges, peaches, pineapples, raisins and other unsweetened dried fruits, tangerines
100% fruit juice
Vegetable group
Broccoli, cauliflower, carrots, collard and other greens, cucumbers, green beans, kale, lettuces, potatoes, radishes, spinach, squash, sweet potatoes, tomatoes
100% vegetable juice
Grain group (breads and cereals)
Enriched, whole-grain breads, rolls, English muffins, bagels, cereals (hot and cold), and pasta
Grits
Rice
Oil
Light or low-fat salad dressing
Low-fat mayonnaise
Vegetable oil
Find out more in:
www.nytimes.com/health/guides/nutrition/balanced-diet/overview.html