The previous chapter, titled the Basics of nutrition, illustrates in some detail, the intricacies of the metabolic system and the critical nature of absorbing and maintaining a balance of nutrients. While this chapter takes these same lessons and translates everything into simple practical terms to form a diet rich in plant derived proteins, complex carbohydrates, while placing limits on animal derived proteins, fats and dairy products and when possible minimizing sugar, salt, artificial sweeteners, preservatives, colourings and flavourings.
Planning for a healthy and balanced diet is an important task. This will ensure your body gets the right amount of nutrients it requires. These simple rules will help you prepare a healthy, balanced diet plan for you and your family:
• Whole grains: always choose whole grain over refined ones.
• Fruits and vegetables: make fruits and vegetables part of your everyday diet; it is recommended to have two servings of fruits and five servings of vegetables for adults daily.
• Lean meats: choose lean meats and skinless poultry. you should limit your consumption to 200g per meal.
• Dairy and eggs: choose low fat dairy products. limit your consumption of eggs, though it is healthy to 1 to 2 yolks per day.
• Fats: make sure your fat consumption comes mainly from plants. Include small amounts each meal of unsaturated fats from olive, sunflower or peanut oils. Avoid saturated fats as much as possible.
• BMI values indicate the relation of your body weight to your height. understanding your BMI helps you understand your physical status. This can also help you understand how much calorie your body needs each day.
Consuming a healthy balanced diet is very important to maintain the overall health of an individual. However, a balanced diet alone is not sufficient to ensure perfect health. Adequate exercise, active lifestyle, relaxed mind and a good night’s sleep are equally important in achieving and maintaining the health and well-being of the individual.
• Understand your Body Mass Index (BMI). It indicates your physical status and you should consider it when planning a healthy, balanced diet.
The Author’s Personal Anti-Aging Diet Aims at: