A good diet plan will ensure you a healthy body and mind at all times. You must make sure that you consume the appropriate about of vitamins and minerals to provide you with the energy you need every single day. This does not just mean the physical work but the mental work as well. Food allows people to think, without it they will not have enough source of energy for their brain to do so. People do a lot of thinking, plain and simple; they are not able to function well without doing so. People can have busy days at the office which takes its toll on their minds and bodies but having a balanced diet helps a person recover from it quicker. That cannot be avoided. You will experience the fatigue and the loss of energy throughout your entire body. Make sure you don't experience it as often by getting your daily dose of the proper nutrition.
Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words "whole grain" or "100% whole wheat" at the beginning of the ingredient list. In the U.S., Canada, and some other countries, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don't sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.
If you want to be healthy then it is also necessary for you to exercise and make sure your body stays fit and strong. When eat well and exercise religiously then you can have the body that you have always wanted. You can start your day by having the ideal breakfast. You need to eat meals that are rich in carbohydrates for the first meal of the day because it will provide you with the energy you need to do your work. When you have a good start to the day then you will be all set to ending it well too. When lunch time comes, you need a meal with red meat because it is the best source for protein.
How much protein do you need? Protein needs are based on weight rather than calorie intake. Adults should eat at least 0.8g of lean, high-quality protein per kilogram (2.2lb) of body weight per day. A higher intake may help to lower your risk for obesity, osteoporosis, type 2 diabetes, and stroke. Older adults should aim for 1 to 1.5 grams of lean protein for each kilogram of weight. This translates to 68 to 102g of protein per day for a person weighing 150 lbs. Divide your protein intake equally among meals. Nursing women need about 20 grams more high-quality protein a day than they did before pregnancy to support milk production. The key to ensuring you eat high-quality protein is to try different types, rather than relying on red meat and whole milk dairy products which are high in saturated fat. Replacing processed carbs with high-quality protein can improve your good cholesterol and reduce your risk for heart disease and stroke. You'll also feel full longer, which can help you lose weight. Replace red meat with fish, chicken, or plant-based protein such as beans, nuts, and soy. Replace processed carbohydrates from pastries, cakes, pizza, cookies and chips with fish, beans, nuts, seeds, peas, tofu, chicken, low-fat dairy, and soy products. Snack on nuts and seeds instead of chips, replace baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans.
Build your muscles in the best way possible by making sure that you get your dose of amino acids. Then you need to take it down a notch for dinner. It always helps when you don't eat a lot after six at night. A lot of vegetables would be perfect for such a meal. Your digestive system needs to take a break as well and on top of that, you also need to take advantage of the vitamins and minerals which are abundant in green leafy vegetables. Having a balanced diet will allow you to be more physically fit and mentally stable. Your immune system will also become much stronger and you will develop incredible endurance as well.
You must always purchase from the ideal food company as well. You will be able to purchase what your body needs in these establishments. You need to keep yourself healthy at all times. You must take care of your body at all times because it is the foundation to everything you want to achieve in life. Having a balanced diet and working out is the perfect solution for a healthy and fit body. Nothing is more sacred than your body so always treat it with the best possible care.
Back in 60s and 70s, many prominent scientists believed that saturated fat was the main cause of heart disease, by raising the "bad" cholesterol in the blood. This idea was the cornerstone of the low-fat diet. Because of a few bad studies and misguided political decisions, this diet was recommended to all Americans in the year 1977.
However, there wasn't a single study on this diet at the time. The American public became participants in the largest uncontrolled experiment in history. This experiment didn't turn out very well and we are still suffering the consequences.