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Your ideal diet at a glance

DIET AT A GLANCE DIET FOR CANCER DIET FOR DIABETES DIET PLANS FOR CARDIOVASCULAR DISEASE BALANCED DIET DIET FOR PREGNANCY
FOOD STUFFS BEST FOR YOU

A good diet is  low in fat, cholesterol, sodium and sugars; and high in vegetables, fruits, beans, nuts and whole grains. Eating well can make a real difference in your health and longevity. 

An ideal diet
  • Daily, drink 64 to 80 ounces of water/water-based beverages, i.e. 8 glasses of water

  • Include 2 to 4 servings of fruits each day.

  • Include 3 to 5 servings of vegetables each day.

  • Include 2 to 3 servings per day of calcium rich dairy products like milk, yogurt and cheese group.

  • Include 2 to 3 servings per day of high-protein foods like fish, poultry, meat, dry beans, eggs and nut groups.

  • Include 3-6 servings per day of Whole grain foods like rice, bread, cereal etc

  • Include 20 to 30 grams of fiber like oats, wheat bran, raisins, vegetables, grains etc. each day

  • Use fats, oils and sweets sparingly for energy.

  • Limit salt and alcohol consumption.

Servings
 

One serving of fruits: 1 medium apple, orange or banana; 1 slice of melon; 3/4 fruit juice.

One serving Vegetable: 1 cup raw leafy  greens, 1/2 cup cooked vegetables, 3/4 cup vegetable juice.

One serving of dairy: 1 cup milk or yogurt;  1cup calcium fortified orange juice; 1 ounce reduced fat cheese.

One serving of meat: Poultry, or fish-2-3 ounces, count 1/2 cup cooked beans; 1egg; 2 table spoon nuts or  peanut butter.

One serving of grains: 1slice whole wheat bread; 1 ounce cold cereal; 1/2 cup cooked cereal or rice; 1small roll biscuit; 2large crackers.

 

Food Stuffs best for you

Vegetables and fruits

Vegetables and fruits -  9  half cup servings a day i.e. 5 servings  of vegetables and 4 servings of  fruits. At least 5 servings per day is a must.

  Beans - Eat more  beans, five or more times a week.  It is the highest  source of fibre Beans
Nuts Nuts - Eat nuts regularly, two table spoon a day five times a week.
  Whole grain foods - 3 to 6 servings a day. Have whole grain foods not refined ones. Whole grain foods
Calcium rich foods Calcium rich foods - Have 2 to 3 servings of calcium rich foods like milk, yogurt, cheese, orange juice or soy milk every day.
  Eat fish twice a week, especially Salmon, Sardines, Mackerel, Herring etc. rich in Omega-3 fatty acid. Limit your meat and egg consumption (up to 4 eggs a week). meat and egg

Along with the above diet, drink 8 glass of water a day and try to limit your alcohol and sweet consumption.

For individuals who cannot or do not consume an adequate variety of foods, a multivitamin/ multi-mineral supplement may be beneficial. Along with the multivitamin/mineral supplement, 400 IU of Vitamin E , 100-500 mg of Vitamin C and 500 mg of Calcium (for people under 50 years) or 1000 mg (for people over 50 years) would be beneficial. 



Questions of
 Questions & Answers
 1.  Posted on : 28.10.2015  By  :  vivek , Navi Mumbai View Answer (0) Post Answer
 

I m 21 years olg i m gymaholic my wet is 69 kg, per day how much protein i need for lean muscle gain?

 
 2.  Posted on : 3.2.2015  By  :  Ramji , Hyderabad View Answer (0) Post Answer
 

I am 77trs had cabag 15 years ago my blood sugar 90/118 take anti diabetics regularly do 2 km of cycling on cardi cycle my hbagvaries from 6.5to7 my wt is 67kgs please prescribe Diet sheet for me.

 
 3.  Posted on : 6.5.2014  By  :  Shashi Borah , Assam View Answer (1) Post Answer
 

I am a 26 years old and 5'6" feet indian man my weight is 76 kg. I want to loss my weight. Please give me suggestions.

 
A1: 

According to the weight chart, you are over weight by 10kg. In order to reduce weight you have to either increase your activity by excercise or decrease your food intake. please refer following links Calorie Needs https://www.webindia123.com/health/diet/calorie/calorie.htm , Weight Chart https://www.webindia123.com/health/diet/calorie/weight.htm , Calorie Calculation https://www.webindia123.com/health/diet/calorie/calculation.htm, Calore to gain/lose weight https://www.webindia123.com/health/diet/calorie/gain.htm

  Posted By :Admin , | On 26.5.2014
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