This
site is not intended to offend anyone, but some
of the pictures some folks may find offensive.
While not pornographic, they are sexual in
nature. Please enjoy
The human body requires food to
provide energy for all life process and for growth,
repair and maintenance of cells and tissues. The
dietetic needs vary according to age, sex and
occupation. A balanced diet contains different types of
foods in such quantities and proportions that the need
for
calories, minerals, vitamins and other nutrients is
adequately met and small provision is made for extra
nutrients to with stand short duration of
leanness. Eating a well balanced diet on a regular basis
and staying at your ideal weight are critical factors in
maintaining your emotional and physical well-being.
Being over weight/under weight can lead to certain
chronic conditions such as diabetes, high blood pressure
and heart disease.
Fluid intake in the form of water
based drinks is also essential for good health. Water is
essential for the correct functioning of the kidneys and
bowels. At least 6-8 glasses of plain water should be
drunk each day, more in hot weather.
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.
Food Stuffs best for you
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
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.
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).
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.
for
calories, minerals, vitamins and other nutrients is
adequately met and small provision is made for extra
nutrients to with stand short duration of
leanness. Eating a well balanced diet on a regular basis
and staying at your ideal weight are critical factors in
maintaining your emotional and physical well-being.
Being over weight/under weight can lead to certain
chronic conditions such as diabetes, high blood pressure
and heart disease. 
