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Title : 4 Ways to keep your body in shape with food
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4 Ways to keep your body in shape with food

Balance your diet

1. 1

   guidelines Follow the food pyramid. The U.S. government and other public health agencies have developed a variety of foods "pyramids" and "plates" in recent decades. These tools are graphical representations of the different food groups to eat - and how much of each group should be consumed. research institutes in public health, such as School of Public Health at Harvard tools have exceptionally developed votes "pyramid" to evaluate your diet. The amount of food you eat each category in the "base" of healthy pyramid vary in size, level of exercise, and food preferences, but most of your calorie intake should come from these categories:

   1. carbohydrates in the form of whole grains such as oats, whole wheat bread and brown rice.
   2. healthy fats and oils. Healthy choices are unsaturated fats like olive oil and vegetables; nuts, seeds and avocados; and fatty fish such as salmon. Studies show that Americans typically get 1/3 or more of your daily fat from categories, and this may be an acceptable practice - if they are consuming healthy varieties. Please note that fats and oils are high in calories, so that small amounts add up quickly. Read labels carefully.
   3. Vegetables and fruits. Try to fill half your plate with these foods at each meal.
   4. nuts, beans, seeds, and / or tofu. If you are vegetarian, these foods are especially important sources of dietary protein.
   5. fish, poultry and eggs. If animal products are consumed, you can choose to consume more of these foods and fewer nuts, grains, seeds and tofu products.

1. Eat smaller meals to the top of the food pyramid amounts. The nutrients found in dairy products, especially, are important, but in general you want to eat top of the food pyramid in moderation. Follow these guidelines:

   • One to two servings of dairy products per day, or vitamin D and calcium supplements if you do not like (or allergy) dairy products.
   • rare red meat, processed meat, and butter consumption. Eat red meat no more than twice a week, and minimize processed meat and butter in your diet.
   • Minimum consumption of refined grains like white rice, white bread, sugary or refined foods, and salt. ^[1]

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   Consume "super foods "that offer exceptional nutritional benefits. If your goal is fitness and overall good health, keep the consumption of foods that provide extra energy, antioxidants, calcium or heart-healthy fats and proteins into account.

   • Nuts, sweet potatoes and bananas provide complex carbohydrates that will help you store and use energy efficiently. Each of these foods contains valuable potassium, plus a number of other nutrients.
   • Broccoli and other green vegetables, tomatoes, blueberries, and cocoa all contain antioxidants that scavenge free radicals that damage blood cells.
   • milk and green vegetables contain calcium to ensure healthy bones. Warm milk before bedtime consumed has the added benefit of increasing serotonin and melatonin to help you sleep.
   • Salmon and nuts provide healthy fats and proteins. Consider adding Brazil nuts in particular to your diet because they contain high levels of selenium, a mineral that helps strengthen your immune system. ^[2]

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   Pay attention to portion sizes . Read food packaging carefully to determine the serving size and the number of servings of a given package. division value packages in containers portion sizes, and consider sharing great meals in restaurants ^[3] Learn to identify suitable reference portions using hand size .; guidelines are available online. A portion of carrots, for example, is equivalent to a cup, or about the size of an adult fist; a portion of dry cereal is also a cup, or an adult fist in size. ^[4]

Source: http://www.wikihow.com/Keep-Your-Body-Fit-With-Food

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