Wellness Positive

Comprehensive information on diet, nutrition and food. Your guide to good health..

  This article contains much of what you need to know about diet, nutrition, food and good health. Read on for information and a comprehensive guide on the subject of food..

FOODS THAT YOUR BODY USES..

  Your intake can basically be divided into five groups - carbohydrates, proteins, fats, 'fiber' foods, and, of course, water..

  Carbohydrates are needed for 'energy burn', and proteins are the building blocks of your body, so you need to take in both of these.

  Fiber gives the bowels material to work on - also, foods rich in fiber, such as fruits and vegetables, for example, provide the body with many 'miscellaneous' and subtle substances (such as vitamins and minerals) necessary to the proper functioning of the body.

  Water is another building block of the body, and is used by the body for a variety of other reasons as well - being even slightly dehydrated will give you a feeling of overwhelming tiredness. You must never at any time be thirsty - if you're exercising and sweating a lot, your intake of fluid must be even more.

BASIC, CRUCIAL ADVICE ON YOUR FOOD INTAKE:

  When choosing fruits and vegetables for consumption, make sure to use as wide a variety as possible, as the body needs a wide range of minerals, vitamins and other substances to function properly. Where possible, eat vegetables uncooked (as in a salad), as this adds fiber to your diet - if you do cook them, steam them till they are just tender. The skins of fruits are also high in fiber and nutrition, so don't peel them where possible.

  When choosing meats, choose lean meat, fish or poultry, with the smallest possible percentage of fat (see the section 'choosing your meat' for more information). Meat is an excellent protein source, and I wouldn't advise people to avoid it.

  Eat plenty of whole grain breads and cereals. Add beans to salads or soups.

  Drink plenty of water and other fluids, though plain water is really best. You should take in six to eight glasses a day.

  Keep your intake of sweets, rich foods and alcohol low. Also try not to take in too much of foods that are high in calories but almost nil on nutrition - examples: chips, cookies, sodas, and of course, alcohol.

FAT IN YOUR DIET:

  So what's the odd man out? Fat, of course. Not that fats are completely unhealthy. Fats can provide energy and some types of vitamins. Some types of fat found in fish, for example, can even help prevent certain kinds of cancer. But generally speaking I'd say keep fat to a minimum in your diet. If you eat a meat diet, make sure it's lean cuts of meat, fish or poultry, with the skin removed.. and reduce fried foods as well.

  Basically, avoid oils and fried foods - bake, broil, roast, stir-fry, steam or boil your food instead.

  Season your food with herbs and spices rather than with butter or margarine. Drink skim milk, or low-fat milk, rather than whole milk. Also, you can limit the number of egg-yolks you use when cooking eggs.

  Remember, less than 30% of your daily calories should come from fat, or you're putting yourself in the 'danger zone' for obesity and excess weight.

CHOOSING YOUR MEAT CAREFULLY:

  For those in western countries, when buying meat.. (beef, for example):

• When buying beef, go for cuts labeled "Choice" or "Select" - DON'T select "Prime" cuts, they usually have a greater percentage of fat.
• Choose beef with the least amount of visible fat (marbling), and trim off any visible fat before preparing the meat.
• If you buy ground beef, check the outside of the package and look for packages with the lowest possible percentage of fat. Something like ten percent or lower would be ideal..