Food-Portioned A Guide for Healthy Nutrition

They decided to go shopping. They have budgets and have some time. You need to buy anything to prepare healthy meals and nutritious. Questions will be answered: What you need to buy and how much? The answers are what they prepare. Remember, healthy eating is not an issue enough to eat, but eating the right foods and the four food groups. With the help of this guide to smart shopping, healthy eating, disease prevention and control of their weight.
The four food groups: vegetables and fruits, cereals, milk and alternatives and meat and meat substitutes. The amount of maintenance required for the part of health represented. The number of daily servings recommended for each food group, but not the same. For example, you need more servings of vegetables and fruit than you meat substitutes and meat products. A man is a woman the same age group required, this should be reflected in the parts of the region.
What are food-serving: The following is a guide to what should be served a meal, and what the daily recommendations for each food group.

* Cup fresh, frozen, canned or fresh vegetables-1 / 2 * Leafy vegetables, cooked-1 / 2 cup leafy * first * 1-cup cup fresh or frozen-1 / 2 *, fruit juice 100% (125 ml juice less than 100% dissatisfied) requirements as a Food Guide Serving.










* Peeled or cooked fish, fish-1 / 2 cup chicken * 1 / 2 cup lean meat * 1 / 2 cup cooked beans * 3 / 4 cup tofu * 3 / 4 cup egg * 2 * Peanut Butter 2TB.



Fat: A certain amount of fat is part of a healthy diet, but the amount and type is important for health. While foods rich in saturated fats and trans fatty acids are at increased risk of cardiovascular disease, unsaturated fatty acids are necessary for adequate nutrition. You need 2-3 tablespoons of unsaturated fat or oil per day. You could use butter or oil for cooking, salad dressing, or table. The oil, oil, canola, soybean oil and soft margarine recommended. Prepare your meals with little fat, salt and sugar as possible.

Once satisfied, the recommendations cover the nutritional needs of your healthy diet. You will see and feel better and you can enjoy a healthy immune system. Remember, variety is the spice of life when choosing your food.


* The total use of wheat flour, and buy on your list * different types of beans and lentils * buy fresh and frozen fish instead of fried, battered and fried.
* Purchase of cooking lean meat, fat, or cut before.
* Order on pizza dough whole wheat.
* Buy beverages fortified soy-milk substitutes * cereals are rich in fiber * Buy canned or frozen fruits and vegetables to buy, less expensive and is very nutritious.