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The Basics of a Balanced Diet - What You Need to Know

2015-09-22 11:12:23 | 日記
When we talk about losing weight so we can stay fit and healthy, eating a balanced diet has always been given prime importance. In the long-term, a diet complete with all the necessary nutrients is more healthful and easier to maintain. Compared to crash diets or fad diets that are not only difficult to follow but are dangerously unhealthy, the right diet is nutritionally complete. It will give your body just the fuel it needs to sustain the activities so that you don't store fat excessively. A balanced diet is also important in helping you achieve your weight loss goals faster.

These days, far too many of us eat too much fat from animal sources. When combined with the low levels of physical activity brought about by our modern lifestyles and technologies, you have the perfect recipe for obesity. As research has shown, excess fats are the culprits behind the rising cases of high blood pressure, heart disease, type 2 diabetes and stroke. Fats around the midsection are particularly dangerous as they are the type that sets off a chain reaction of inflammatory processes that lead to the development of the conditions previously mentioned.

Cutting saturated and trans fats from your diet will help you maintain a healthy weight. Saturated animal fats have more than twice the calories per gram compared to other kinds of foods, so it is easy to see why you should limit them from your diet. Admittedly, they can be difficult to wean away from-- they taste delicious. But nonfat or low fat dairy products have already improved by leaps and bounds where taste is concerned, so you can still enjoy food without sacrificing your waistline. Another way to cut fat from your daily diet is to steam, grill, bake or microwave instead of frying your foods. This way, you still get the chance to eat delicious food without putting on the excess pounds.

To give you an idea of what a balanced diet is, strive for at least four servings of vegetables, three servings of fruits, six servings of whole grain bread, pasta, rice or cereals, low fat milk and dairy products and lean meat, poultry or fish. A single serving of vegetable is about the size of one medium potato or about half a cup of green peas or sliced carrots. A piece of fruit such as a banana, pear or an orange counts as one serving. Of course, if you're dealing with larger fruits like watermelon, a single serving is equal to a slice. One serving of bread means a slice of it. A single serve of rice is half a cup (cooked). When we talk of milk and dairy, one serving is equivalent to one cup of low fat milk or about two slices of low fat cheese. In meats, a single serving of lean meat is equal to one chicken breast. About 3/4 cup of cooked beans is equivalent to one serving as well. The size of your pork or beef with fat portions removed should consist no more than a single deck of cards.

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