Goal of a Diet Plan

You are what you eat and what you do not eat. Good nutrition is the foundation of good health. Balanced diet is an oft quoted but rarely explained term. What it means is a diet that includes a combination of several different food types, including grains and pulses, fresh fruit and vegetables, meat, dairy products, fats and oils.

Goal of a diet plan

• Eat a variety of foods
• Plenty of grains, vegetables and fruits
• Low fat intake
• Moderate sugar intake
• Moderate salt intake
• Keep a lid on alcohol intake

Food pyramid guides us towards balanced nutrition. The bottom of the pyramid includes carbohydrates. Carbohydrates supply the body with energy, it needs to function. It is the main source of blood glucose, which is a major fuel for the body and the only source of energy for the brain and red blood cells. They are found almost exclusively in plant foods, such as, cereals, fruits, vegetables, peas, and beans.

Eating at least three servings of whole grain foods each day could reduce your risk of heart disease, and certain cancers by 30%.

Fruits and vegetables compose the second rung of pyramid. Fruits and vegetables are low in fat, calories and salt, and an excellent source of vitamins, minerals and fiber. Most of us do not eat enough to meet the current recommendation of three to five servings of vegetables.

The higher you go on the pyramid, less amounts of food, you consume. Protein rich foods and dairy foods are needed in more moderate amounts, that is two to three servings in a day. While eating meat and chicken, trim the fat off meat and take skin off chicken. Yogurt is good source of protein and it contains vitamin A and D, and many of B-complex vitamins. All soybean products are complete proteins.

The apex of the pyramid constitutes of fats, oils and sweets. Reserve sweets for treats. Use fat and oil sparingly.

Food pyramid is a guide for making healthful food choices. Calorie requirements decide the number of servings.

• 1600 calories are right for children ages 2 to 6, sedentary women and some older adults.
• 2200 calories are about right for most children over age 6, teen girls, active women, and most men.
• 2800 calories are about right for teen boys and active men

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