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Healthy Diet – What constitutes a healthy diet?
Wikipedia defines "A title =" healthy diet "diet Healthy> is one that has come with the intention of improving or maintaining optimal health. "" This usually involves consuming nutrients by eating the adequate amounts of all food groups, including an adequate amount of water. "
The main benefits of a healthy diet are:
1. Improved immune system
2. Increases energy levels, vitality and alertness
3. Decreases risk of heart disease and diabetes
4. Helps you cope with stress
A healthy diet is essential to living a healthy lifestyle. Having the correct nutrients can have a significant effect on your energy and vitality levels while decreasing the risks of the disease. A healthy diet is to meet its daily calorie intake of the five major food groups and portion control of each food group a total consumption of calories needed.
The five major food groups are:
1. Fruit
2. Vegetables
3. Meat lean fish, poultry, eggs, nuts, legumes
4. Bread, cereal, rice, pasta
5. Milk, yogurt, cheese
A healthy diet also is composed of portion control. The control of the portion of the five food groups are:
Carbohydrate: 6-8
Protein: 1-2
Fat: 1
Dairy: 2-3
Fruits: 2
Vegetables: 5
Water: 6
What constitutes a serving for these groups food to achieve a healthy diet?
1. Carbohydrates (6-8 serves daily)
One serving should contain about 0.5 oz (15g) carbohydrate. Examples include:
1 slice bread
Tortilla, bread, or muffin 1
Bagel, English muffin or hamburger bun 1 / 2
Rice, pasta, cooked cereal, grits 1 / 2 cup
ready to eat cereal 3 / 4 cup (flakes or round)
Pancake, waffle 1 (4.5in diameter)
2. Proteins (4-6 serves daily)
One serving of protein should contain about 0.5 oz (15g) of protein. Examples include:
Cooked lean meat, fish or poultry, 2 oz 3 oz (60 g – 90 g)
1 egg
2 tablespoons peanut butter, 1 oz (30g)
Cooked peas or beans 1 / 2 cup
Cooked dried beans 1/2cup
Nuts, seeds 1 / 3 cup
3. Fat (1 serving per day)
One serving of fat should contain about 0.2 oz (5 g) of fat. Examples include:
1 teaspoon vegetable oil
1 teaspoon butter
1 teaspoon peanut butter
8 black olives
1 tablespoon salad dressing
4. Dairy (2-3 serves daily)
A serving of milk should contain about 0.01 ounces (300 mg) of calcium. Examples this include:
1 cup milk
1 cup yogurt
1 slice cheese, 1 oz (30 g) (1.5 oz cheese is almost as milk 1 cup)
Cottage cheese 1 / 2 cup
Pudding 1 / 2 cup
Ice cream 1 / 2 cup
5. Fruit (2 serves per day)
One portion fruit should contain about 0.5 oz (15g) of carbohydrates. Examples include:
C jumped, fresh fruit 1 / 2 cup
Grapefruit 1 / 2
Melon 1 / 4
Canned fruit 1 / 2 cup
100% fruit juice 3 / 4 cup
nuts or raisins 1 / 4 cup
6. Vegetables (5 serves per day)
A serving of vegetables should contain about 0.2 ounces (5 grams) of carbohydrates. Examples include:
Cooked vegetables 1 / 2 cup
Chopped raw vegetables 1 / 2 cup
Fresh, leafy vegetables 1 cup
Vegetable juice 3 / 4 cup
7. Water (6 serves a day)
Glass of water (10 fl oz)
Vitamins and minerals
Many people believe they can always eat what they like and can do so by having vitamin and mineral supplements to compensate for this, however this is not the case. Your body absorbs the nutrients in food are more effective than supplements. In addition, most of the supplements on the market are made mainly with urine fills very quickly.
Some things to remember:
1. Try to keep your BMI (body mass index) in a healthy range
2. Try to eat plenty of fiber itself.
3. Have 8 glasses of water a day. Lack of water is the most common cause of fatigue
4. Limit alcohol and caffeine
5. Reduce sugar intake
Keep these tips to maintain a healthy diet and lifestyle healthy and you will be amazed at how good it will feel.
About the Author
Michael Jenkins is the owner of Australian Lifestyle & Fitness, http://www.alfitness.com.au which provides a complete range of weight loss articles focussing on weight loss tips, nutrition, exercise and recipes. Our Weight Loss Program helps take the guess work out of weight loss. http://www.alfitness.com.au
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