Health & Fitness Guide and Resources Directory

Welcome to our website about health fitness. Throughout this website you will find information regarding the types of nutritious foods you should eat, how to gain muscle, lose weight, and it will describe to you and give you more information about yoga and martial arts. If you are interested in learning more, just simply continue reading through the website.

 

What Foods Are Nutritious For You?

There are many ways you can have lose weight. One of the ways is to have a healthy and balance food intake. Having a healthy diet means eating the appropriate amount of food that is specified in the six main food groups. The six main food groups consist of one, milk, yogurt, and cheese about 2-3 servings a day. Two, you need meat, poultry, fish, dry beans, eggs, and nuts about 2-3 servings a day. Three, you need 3-5 servings of vegetables, four, you should have 2-4 servings of fruits. Five, you need to have 6-11 servings of bread, cereal, rice or pasta, and six you should have fats, oils and sweets, use these sparingly.

The food guide pyramid is the basis for a healthy diet. It will give you the necessary nutrition you need if you follow the recommended servings for each six groups. By following the six food groups you should be sure that you are going to get the right amount of nutrition you need for that day, like protein, vitamins, minerals and fiber.
If you follow the servings for each category you should have about a total intake of 1600 calories per day if you go with the lowest amount of serving. If you go with the highest amount of serving your calorie intake per day could be between 2800-2900.

One thing you should keep in mind is that alcohol is not included in the six food group. Although it is not included in the food guide pyramid it is advised to limit your alcohol intake. For men the alcohol limit consumption is two drinks per day, and for women it is limited to one drink per day.

There is also a weight loss pyramid for those who would like to lose weight. The weight loss pyramid is set to about 1200 calories per day, unlike the six food guide pyramid where the lowest calorie intake was 1600 calories per day. It is advised that when doing the weight loss pyramid consider taking a daily multi vitamin or mineral supplement.

The weight loss pyramid suggests that you take in 2 servings of milk, yogurt, cheese that are low fat or fat free. Two, you should have 5-7 servings of meat, poultry, fish, means, eggs, and nuts. Three, you should have 3-5 servings of vegetables, four, you should have 2-4 servings of fruit, five, you should have 5-8 servings of either bread, cereal, rice, or pasta, and last but not least eat fats sparingly.

There are some foods that will help you become healthy and help you prevent getting diseases. For example: oranges or orange juice. Oranges have a great source of folic acid, fiber, antioxidants beta carotene and vitamin C. Oranges are also anti cancer compounds flavonoids and carotenoids. You can use oranges in all sorts of fruit salads.

Dark leafy greens are also good for you. They are full of anti cancer compounds, vitamins and minerals. Dark leafy greens also contain folic acid that will help women prevent neural tube birth defects, antioxidants, beta carotene and a good source of vitamin C, fiber. Some dark leafy greens that you can eat that are really good for you are spinach, collard greens, kale, and turnip greens, you can use these vegetables in salads, or you can eat them cooked or stir fried.

Bran or wheat cereals are also good for you. You can eat bran cereal with just about anything. You can mix bran with any cereal that you like, you can make a muffins or put them on salads. Bran and wheat are good to prevent constipation, and it also an anti cancer and breast cancer supplement.

Another source of good eating habit is yogurt. Yogurt has a good source of calcium, and will boost your immune system, it will fight bacteria and is also an anti cancer. Yogurt also prevents you from yeast infections. You can use yogurt in just about anything, you can make smoothies out of them with mixed fruits and granola.
Last but not least soy. Soy is good for women who have hot flashes. It has a right quality of protein.

 

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More information can be viewed by simply clicking on the following links.

How to Gain Muscle

How to Lose Fat

What is Yoga?

What are Martial Arts?

 

 

 

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