Health Food

Generally food is categorized in to two group’s 1.Main foods 2.Supplementary foods.Main food fulfill the daily needs of our body and supplementary food is important to built and maintenance of our body. Usually main food are also called as energy food it gives energy for our day to day work. To be healthy our bodies need a balance of different nutritious foods every day. The food we eat has to fulfill many needs. First, it should provide enough energy to keep as active and storing. Also, it must help build, repair and protect the different parts of our bodies. To do all this, we need to eat a combination of foods everyday. At every meal, we should eat something from each of the four major food groups – energy food, body building food, extra energy foods and foods that prevent illness and disease. Below I had listed the foods from each category.

Energy foods:
• Cereals and grains: Wheat, rice, maize, millet, sorghum
• Starchy root: Potatoes, sweet potatoes, tapioca.
• Starchy fruits: Banana, breadfruit, plantain.

Body building foods:
• Animal product: milk, curd, cheese, eggs, meat, fish.
• Vegetable: Pulses, Nuts, Peas, beans, Soya bean, Groundnut.

Extra energy food:
• Fats: Oil, butter, ghee, meat fat.
• Sugar: white sugar, honey.
• Fat rich foods: sesame and sunflower groundnuts, walnuts, cashews, and almonds

Foods that prevent illness and disease:
Vitamin and mineral foods
• Dark green vegetables: spinach, drumstick leaves, amaranth.
• Dark yellow vegetables: Carrots, yellow pumpkins.
• Red vegetables: tomato
• Fruits: Papaya, mango, lemon, orange
• Mineral food: tamarind, millets, beet root, sea foods.

That is enough for today in by next post I’m going to explain the roll of the above mentioned foods in our body.

Take care bye,

Balanced diet examples

So what is a serving, in my earlier post I had mentioned about the servings, here I’m going to explain servings it is not such complicate just read out.

Servings

One serving of fruit: 1 medium size apple, orange or banana, 1 slice of melon, ¾ fruit juice
One serving vegetable: 1 cup raw leaf-greens, ½ cup cooked vegetable, ¾ cup vegetable juice.
One serving of dairy: 1 cup milk or yogurt, 1 cup calcium fortified orange juice, 1 ounce fat reduced cheese.
One serving meat: poultry or fish 2 to 3 ounce, count ½ cup cooked beans, 1 egg, 2 table spoon nuts or peanut butter.
One serving of grains: 1 slice of whole white bread, 1 ounce cold cereal, ½ cup cooked cereal or rice, 1 small roll biscuit, 2 large crackers.

Healthy Food stuff best for you

Vegetable and fruits: 9 half cup servings a day that is 5 servings of vegetable and 4 servings of fruit. At least 5 servings per day is a must.
Beans: Eat more beans, five or more times a week. It is the highest source of fiber.
Nuts: Eat nuts regularly, two table spoon a day, 5 times a week.
Whole grains foods: 3 to 6 servings a day. Have whole grain foods not refined ones.
Calcium rich food: have 2 to3 servings of calcium rich foods every day.
Eat fish twice a week, especially salmon, sardines, mackerel, and herring etc. rich in omega-3 fatty acid. Limit your meat and egg consumption (up to 4 eggs a week).
Along with the above diet, drink 8 glass of water a day and try to limit your alcohol and sweet consumption.

I think this is enough for know in my next post, I will explain the roll of main and supplementary food in our diet.Let me know your doubt and view in command section.

Take Care bye..