| A well-balanced diet is so important these days to | | | | stay away from white breads. They’re not bad |
| help keep children and adults alike at their happy and | | | | for you, they’re just not nearly as good for you |
| healthy best. It should include foods from the new | | | | as whole grains, with vitamins, healthy wheat germ |
| food pyramid that have all the essential nutrients | | | | and bran that are all but lost in the bleaching process |
| your body needs. | | | | that white bread goes through. |
| This includes vitamins, minerals, carbohydrates, | | | | The whole grains contain more fiber, and it’s |
| proteins, fibers and the right kind of fats. A variety | | | | been shown that fiber can prevent, and even help to |
| of foods from all of the food groups should be | | | | treat problems with constipation and digestion. It can |
| consumed on a regular basis. You'll miss out on many | | | | also decrease your risk of diabetes, lung diseases, |
| very important nutrients if you only eat food from | | | | stroke and certain kinds of cancer. |
| one or two of the food groups. - The days of the | | | | Water |
| “meat and potato man” are long gone. | | | | Water is also needed for a well-balanced diet. Drink |
| Oils | | | | plenty of water every day to keep your body |
| A well-balanced diet includes only healthy fats. Extra | | | | hydrated and to help flush your body of toxins. |
| virgin olive oil and coconut oil contain fats that are | | | | Keep the Kids in Balance |
| good for you. It's best not to use olive oil for | | | | It’s even more important that our children also |
| cooking, (lower smoke point can be toxic) but to use | | | | eat in moderation, and consume only enough of each |
| it as a dressing instead. - Use all oils conservatively. | | | | food group to ensure they're getting all the nutrients |
| Fruits and Vegetables | | | | they need to help them grow strong and stay |
| A balanced diet should really stress the vegetables | | | | healthy as their bodies continue to grow. |
| and fruits, which can protect you from many | | | | We can’t be with them 24/7 to guard against |
| illnesses, such as certain kinds of cancers, eye | | | | their daily diet, but it’s up to us to be sure that |
| problems like cataracts and macular degeneration, and | | | | they get the right foods when they are at home. |
| digestive tract problems. | | | | Way too many children eat a lot more fast foods |
| Steamed or raw vegetables give you the most | | | | and sugars during their day, and get very little fruits |
| nutrition, compared to boiled or stir-fry, and are | | | | and veggies at home. |
| higher in fiber. If you’re trying to lose a few | | | | This is where the hyperactivity and obesity problems |
| pounds, all the more reason to eat more of them, | | | | begin. These problems can be lifelong if not |
| lower in calories and fat - higher in fiber to keep you | | | | addressed at an early age. Healthy, life-long habits |
| full longer. | | | | don’t just happen all by themselves, they need |
| Meats | | | | to be formed, and now’s the time. |
| You can get your protein from lean meats like | | | | Let’s Recap |
| chicken, turkey and fish as well as eggs. If you have | | | | The amount of food that should be consumed from |
| to eat red meat, try to limit it as much as possible, | | | | each food group depends on many things, such as |
| and make sure it’s lean red meat. Red meat | | | | your body size, your age, and how physically active |
| tends to be higher in saturated fat, which raises bad | | | | you are. |
| cholesterol levels and increases the risk of heart | | | | Really, the best way to ensure that your diet |
| disease. | | | | remains in healthy balance, is to be sure to eat foods |
| Beans such as navy beans, black beans, garbanzos | | | | from all of the food groups, within your daily caloric |
| and lentils are not only great sources of fiber, but | | | | amount, of course. |
| also contain protein, vitamins and minerals. Fiber is | | | | Balance is the key to eating a healthy diet. You don't |
| important for a balanced diet, and extremely helpful | | | | need to eliminate all snacks, but you should take care |
| in weight control. (The fiber “full factor”.) | | | | not to overdo it. Eating a well-balanced diet means |
| Dairy | | | | getting the nutrition you need - and you won't get |
| No-fat or low-fat dairy products can give you calcium | | | | the right amount of nutrition if there's too much |
| and vitamin D, but using a supplement, as you grow | | | | sugar and salt in your diet. |
| older isn’t a bad idea. If you’re not a milk | | | | Eating healthy food from all food groups improves |
| drinker, or even if you are, low-fat yogurt is a good | | | | your health, and it also helps you live longer too. |
| choice, it’s got calcium and more protein than | | | | Eating a well-balanced diet also keeps your weight |
| milk. | | | | where you want it, and hopefully where it should be, |
| Grains | | | | so stay aware of what you eat and follow a |
| Breakfast cereals, pasta, rice, noodles and breads. | | | | balanced diet chart, it can really help. |
| The emphasis here, should be on whole grains, and | | | | |