What foods do you need to eat to have a balanced diet?

Answer 1

Here it is... The Path to a Healthier, Happier YOU!

Did you know that 70% of your immune system is in your gut?

Did you know that if you feed your gut the right foods it will strengthen your immune system and help your body fight off common infections and diseases? A strong immune system helps keep you and your family healthy (after all no one likes being sick!). Imagine being able to do this by eating the right foods at the right times for you without the need for extra pills, potions, lotions and medications.

How many times in the Last 12 months have you felt...

Sick after eating or drinking too much?

Depressed and guilty after a big night (or day) on the booze and food?

Like you have been trying to lose the same 5-10kg (11-22 pounds) for years and maybe have even gained some more besides?

I am sure you have heard that 'you are what you eat' and that your immune system is what keeps you healthy! BUT did you know that a poor diet is a major factor in your immune system NOT doing its job and exposing you to lifestyle diseases like Type II Diabetes, Heart disease, Arthritis and some cancers. We all know that we need to eat better and maybe that is you, but are you a little confused about the specific things you need to do?

Are you confused by what NUTRITION really is and what it could mean to you? With all the mixed messages in the media many of my clients aren't even sure what it means to eat healthy anymore.

Did you know?

That 'lite/light' foods can be unhealthy? In fact, 'Lite/Light' doesn't necessarily describe calorie intake and is used to describe flavour, salt or fat content. In the case of yogurts, light yogurts often have a lot of added sugar and would not be my first choice. Light olive oil describes the processing and has the same amount of fat and calories as other olive oil.

Food ratings can be misleading. While ratings can be used as a guide - good ratings don't always equate to a healthy food. Ratings can also encourage food manufacturers to tweak a generally unhealthy product to give it a better rating (e.g. add in bits that have been removed in the processing). Not all foods with a high Health Star Rating are considered healthy and in fact may be highly processed and should only be eaten occasionally. If it can be confusing for a nutritionist, and requires time, expertise and experience to sift through all the science, products and recommendations, how are you supposed to know what to eat for better health?

Answer 2

You need to include foods in your diet that provide you with all the macronutrients (proteins, fats, and carbohydrates) and micronutrients (minerals, vitamins, and phytochemicals) that your body needs to function. Vegetables (especially green leafy vegetables), legumes, fruit, nuts, seeds, and whole grains are excellent choices for providing all these nutrients.

Answer 3

Get plenty of moderate aerobic exercise, no sweetened liquids, and no junk food at all. Preferably no sugar. Eat 3 small-portioned meals/day; do not skip breakfast; and avoid snacks. Limit your calories (better to consult a doctor or nutritionist), and weigh yourself 2-3 times/week. Ignore the sensation of hunger. If you see your weight diminishing at a safe, reasonable rate (1-2 pounds/week), keep it up.

Once you've reached your target weight, increase the calories slightly. And you can then have small amounts of sweetened foods or junk food on occasion (if at all), along with your regular foods (not instead of them). But keep checking your weight 2-3 times/week.

Avoid crash diets, diet pills etc. Avoid fatty cuts of meat. Walk as much as possible. Bicycling and swimming are good too.

More guidelines:

Don't concentrate on specific foods so much as on a balanced, healthy diet plus exercise. Plenty of moderate exercise rather than intense exercise, which can damage your joints.

Good nutrition means eating what your body needs, while ingesting as few harmful things as possible. It has also been described as getting enough of each of the major food categories (grains, fruits, vegetables, protein, dairy, etc.; plus plenty of water).

This will vary somewhat from one person to another; and I don't believe that there's any universal diet that can be prescribed for everyone. Avoid best-sellers with their perennial fads. And think twice before using any dietary supplements or weight-loss pills.

In general, one's starting point can be a menu of whole grains, whole-wheat bread, a good amount of vegetables, some fruits and nuts, fish, lean meats (in not-large amounts), and some dairy. However, this must be tweaked according to one's health, weight and other factors at the outset; and also adjusted over time, as one sees what works for him/her in particular.

Another general thing that may be said is: the less salt, the better. The less processed foods, the better. The less junk food, the better. The less sweetened drinks, the better.

Also...whenever you feel queasy, nauseous, constipated or otherwise not completely well, try to remember what you've eaten over the last several hours or the last day. This is one method of adjusting one's food habits.

Answer 4

The body don't need any foods at all. The body needs amino acids, fats, vitamins, mineral, water and other particles. There are however better or worse food sources for these substances. Mechanical digestion of food however also impacts the functioning of the body.

Answer 5

1. Steel-Cut Oatmeal

Whole grains are important to add to your diet because they contain tons of fiber to keep you full and regulate digestion. Nutritionists like Dr. Josh Axe, often recommend steel-cut oats over processed ones because have less of an impact on blood sugar.

2. Spinach

Loaded with protein, fiber, and vitamins K and A, spinach is one of the healthiest vegetables you can eat. "Spinach nutrition has powerful anti-inflammatory and antioxidant abilities, and if you combine that with its very low amount of calories, it is easily one of the most nutrient-dense foods in existence," says Dr. Axe.

3. Yogurt

One of the best ways to get a daily serving of dairy is with yogurt. Not only does yogurt provide protein and essential minerals like magnesium and calcium, it also includes probiotics that promote healthy digestion and weight loss. "According to the University of Tennessee at Knoxville, yogurt increases fat loss," says Dr. Axe. "The study showed that three- to six-ounce servings a day for 12 weeks nearly doubled the amount of fat lost versus others in the study."

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4. Salmon

Not only is salmon a great source of protein, it also is a good source of omega-3 fatty acids, a "healthy" fat that has amazing health benefits for skin, hair, nails, and the heart just to name a few. "When it’s wild-caught and not farmed, salmon is one of the most nutritious foods on the planet," says Dr. Axe.

5. Brazilian Nuts

Nuts are also important for a balanced diet as they are rich in omega-3 fatty acids, protein, and fiber. Brazil nuts are one of the healthiest nuts you can eat and are one of the top selenium-rich foods. "Brazil nuts are the No. 1 food source on the planet for this chemical element," says Dr. Axe. "Enjoying just one to two Brazil nuts per day can be all you need — and even work better than a supplement — to maintain a healthy level of selenium in your body."

6. Pomegranate

Whether you eat its seeds or drink its juice, pomegranate is one of the healthiest fruits you can eat for a balanced diet because they're rich in antioxidants. According to Dr. Axe, "Pomegranate juice (made from pomegranate seeds) has been shown to have antioxidant activity three times higher than red wine and green tea!"

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Answer 6

I suggest you eat lite food.

You should read on of the csiro diet books

EAT FOOD FROM THE FOOD PYRmid for a healthy diet.