Healthy Nutrition Diet

healthy nutrition diet benefits chart plan

Eating 5 to 9 servings of fruits and vegetables everyday is a difficult chore at best. The USDA now recommends we eat 3 to 5 servings of vegetables and 2 to 4 servings of fruit depending on your age, weight and height. Some researchers have raised this to 12 servings a day. According to the government websites, USDA and the CDC, only 10-12% of the American population even comes close to consuming the recommended amounts. Another large number of us eat no fruits and vegetables at all. The CDC has said” we recommend supplementation for those people who cannot or do not eat enough plant-based food”

Fruits and vegetables are the source of the nutrition our bodies require to function. The more of these foods you eat the better your health and the less disease you are likely to attract. There is no nutrition in a bag of potato chips for example and there are quantities of elements like salt that are actually harmful. There is little or no nutrition in a happy meal but there are over a million served everyday.

So what is this fast and easy way to get 5-9 servings of fruits and vegetables a day?

Technology is able to reduce all the nutritious fruits and vegetables no one seems to like down to a powder which can be quickly mixed and consumed. The process is called essences or extracts. This process reduces fruits and vegetables down to a fine powder while at the same time maintaining all of the nutrition, phytochemicals, vitamins, minerals and other essentials of the original fruits and vegetables. In this manner these whole food supplements keep all the synergistic attributes of the original plant.

Vegetables that are high in nutrients seem to be the least favorite to eat especially for children and young adults. Fruits are more popular but are still not consumed in the required amounts. By drinking your nutrition you will get the vegetables like spinach, swiss chard, kale leaf, broccoli and beets. These are the vegetables with the highest amounts of phytonutrients and the ones least liked. Most of these supplements have a chocolate flavor so they are easy to drink.

Nutrition diet

Add supplements to two meals a day, fast and easy

Breakfast

Have at least one fruit preferably two. Fruits like bananas or berries on good cereals, try oatmeal or 8 grain hot cereal or cheerios. Drink one antioxidant drink with a mixture of 26 fruits that gives 2 to 3 servings of fruit in one small scoop. If you can find one with energy foods and herbs all the better. Another suggestion have a smoothie with 2 cups orange juice, 1cup blueberries or blackberries and a few strawberries plus a scoop of Super Fruit and Berry. This is a super berry antioxidant energy drink which gives you a total of 7 servings of fruits plus the antioxidant and energy power for a whole day.

healthy nutrition diet vegetable salad

Lunch

Eat one vegetable or salad. At this time you can have a scoop of Super Veggies and Greens called Super Food Premier (search engine) It has 3 to 4 servings of vegetables and greens plus a lot of other nutrition which is excellent for your health.

Snack

Eat an organic apple.

Dinner

4 oz of your favorite fish, beef or chicken. Have two vegetables like corn, asparagus, green beans etc. For dessert have fruit. Super Food Premier or similar supplement can be taken at dinner instead of lunch.

The diet regime is approved by government bodies.

Approved health diet

Make half your plate fruits and vegetables

Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.

Make half the grains you eat whole grains

An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. For example, eat whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “rolled oats,” quinoa,” or “wild rice.”

Switch to fat-free or low-fat (1%) milk: Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

Variety of lean protein foods (non-vegetarian)

Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground lamb (where the label says 90% lean or higher), turkey breast, or chicken breast.

Compare sodium in foods

Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.”

Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor.

Eat some seafood (non-vegetarian)

Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood, too.

healthy nutrition diet sea food

Cut back on solid fats

Eat fewer foods that contain solid fats. The major sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream. However, you can intake fats while cooking food in Indian ghee (desi clarified butter), if you are vegetarian.

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