The best way to organise your diet is by adding more of Vegetables and Fruits, cuting down on saturated Fats and to bring down as much as possible the amount of meat in a week.
Fruits and vegetables are full of nutrients, and most are low in fat and calories. In addition, they contain several plant chemicals (often called phytochemicals ) that also contribute to health and possibly disease prevention — and you can’t get them from a vitamin pill.
Eating Vegetables and Fruits have to be in sufficient quantity. Five servings a day is ideal. It may sound difficult but by organising your food items, taking care of your likes and dislikes it is indeed possible by adding good amount of vegetables and fruits in every meal you take.
Include fruits and vegetables in every meal.
Convenience has to be important ground rule. Canned food items or fresh ones as per liking and availability.
Variety is also important. Eat diffirent vegetables and fruits rather than eating same type every day.
Vegetables should be focus of your meals. Try to skip meat all together couple of days in a week.
For many people, healthful eating is a temporary endeavor, cut short by unrealistic goals and bad feelings when those goals aren’t met. But it doesn’t have to be that way.
Don’t consider yourself ‘on a Diet’. Diets are things people start and stop, while healthful eating should be a way of life.
Do not give up your favorite foods entirely. You may not banish chocolate or french fries from your menu forever, but do keep portions reasonable and view those foods as treats, rather than staples.
There is nothing like Good food or Bad food. Remember that all foods can fit in a healthful eating pattern — again, in the appropriate proportions.
A typical day’s healthy diet should include:
No more than 10 percent of calories from saturated fat and
No more than 30 percent of total calories from all types of fat.
55 percent or more of total daily calories should come from complex carbohydrates such as those found in cereals, grains, fruits and vegetables.
Dietary cholesterol should be limited to 300 milligrams a day.
No more than six grams or one teaspoon of salt each day.
To choose most of what they consume from plant-based sources.
To eat five servings of fruits and vegetables.
To eat six servings of breads, pastas and cereals every day.
The good news is that we don’t need one diet to prevent
heart disease, another to decrease cancer risk and yet
another to prevent obesity and diabetes.