Good Health Guide

Health is not just mere absence of diseases but a state of physical, mental, social, spiritual and financial well being of the person. Fitness is the key to healthy and happy world. Proper nutrition along with exercise helps in maintaining a healthy lifestyle. By taking steps toward healthy living, you can help reduce your risk of heart disease, cancer, stroke and other serious diseases. Some of the mantras of leading healthy and happy life are as follows:

A balanced diet is one that helps to maintain or improve the health. It helps an individual to develop immunity for many chronic diseases such as obesity, heart disease, diabetes, and cancer. Healthy diet regime involves consuming appropriate amounts all of the food groups, including an adequate amount of water. Following is nutritional chart that comprises of important constituents of a balanced diet.

Carbohydrate is the body's preferred source of energy. All your organs (including your heart, lungs, brain and digestive system) need a constant supply of energy to work properly. Complex carbohydrates include legumes, grains, and starchy vegetables such as potatoes, peas, and corn. Simple carbohydrates, also called sugars, are found mainly in fruits, and milk, as well as in foods made with sugar, such as candy, and other sweets.

Recommendation : Get 45% to 65% of your daily calories — at least 130 grams a day — from carbohydrates. Prefer complex carbohydrates, especially from whole grains and beans, and nutrient-rich fruits, and milk. Limit sugars from candy, and other sweets.

Cholesterol is an integral part of each cell in the body. It is important for proper functioning of the body. Cholesterol is the main substance in fatty deposits (plaques) that can develop in the arteries. Your body makes all of the cholesterol it needs. Some of the foods that are rich source of cholesterol includes animal foods, such as meat, egg yolk, dairy products and butter.

Recommendation: Limit your intake of cholesterol to no more than 300 milligrams a day..

Fat is the nutrient that is important source of calories. It maintains the structure, and function of cell membranes, and preserves the integrity of your immune system. One gram of fat supplies 9 calories - more than twice, what we get from carbohydrates or protein. Hence, the consumption fat should be limited.

Recommendation : Limit fats to 20% to 35% of your daily calories. Emphasize fats from healthier sources, such as nuts and olive, canola and peanut oils.

Saturated fats are only the fatty acid that raises the cholesterol level in the blood. Fats are found in meats and whole dairy products like milk, cheese, cream and ice cream. Some saturated fats are also found in plant foods like tropical oils (coconut or palm kernel oil).

Recommendation : Limit the intake of saturated fats to no more than 10% of your total calories. For most women, this means no more than 20 grams a day, and for most men this means no more than 24 grams a day.

Fibers help to keep your digestive system healthy and control your cholesterol and blood sugar levels. Fibers are of basically two types: Soluble and Insoluble. Insoluble fibers add bulk to stool, preventing constipation. Vegetables, wheat bran, and other whole grains are good sources of insoluble fibers. Soluble fibers help to improve cholesterol, and blood sugar levels. Oats, dried beans, and some fruits, such as apples and oranges, are good sources of soluble fibers.

Recommendation: 21 to 25 grams of fibers a day for women & 30 to 38 grams of fibers a day for men.

Protein is a major source of energy that is essential for the growth and repair of all tissues in your body. Proteins are found abundantly in many green vegetables, and food from animal sources as well. Legumes, poultry, seafood, meat, dairy products, nuts, and seeds are richest sources of protein

Recommendation: Between 10% and 35% of your total daily calories — at least 46 grams a day for women and 56 grams a day for men.

Vitamins & Minerals are essential for normal growth, function, and health. Not getting enough Vitamins or minerals can lead to illness, but getting too much can cause toxic reactions.

There are many different Vitamins and minerals which all have important functions in your body. For example, Iron is needed to transport oxygen in your blood, Calcium and Vitamin D are essential for healthy bones, Vitamin C is important for wound healing, and Vitamin A is important for healthy eyes.