The perfect human diet

A large amount of weight loss diet products and advertisements to make healthy eating seems much more complicated than it is. By following some basic nutrition guidelines and consuming nutrient-rich foods from a variety of sources, you can ensure that your body receives the nutrients it needs to function while maintaining a healthy weight.

Importance of nutrition
Your body needs more than 45 different nutrients for function, according to the University of Maryland Medical Center. Eating a balanced diet full of nutrient-rich foods can nourish your body with the nutrients you need without having to go overboard in calories. On the other hand, malnutrition can increase your risk of developing a variety of diseases, including heart disease, hypertension, certain types of cancer, diabetes, and obesity.

Calorie needs to control weight
Your caloric needs vary based on your age, weight, sex, genetics and activity level. Even if you are eating nutrient-rich foods, you can still gain weight if you eat too much. Find your personal caloric needs, and then adjust your diet and exercise plan to lose, gain or maintain weight. For example, if you are currently overweight and need 2,450 calories per day to maintain weight, you can lose about one pound a week by burning 200 calories through exercise and reducing your food intake by 305 calories each day.

Food groups
To get the range of nutrients your body needs, eat a wide variety of healthy options from each major food group. Eat plenty of whole grains, fruits, and vegetables in a variety of colors, lean proteins such as chicken and fish, legumes and low-fat dairy products. Avoid foods that contain high levels of sugar, saturated fats or processed flours. According to the US Department of Agriculture, most adults should aim for two to three servings of dairy products, two to three servings of lean protein, three to five servings of vegetables, two to four servings of fruit and six to 11 servings of whole grains each day.

Portion size
Following the proper guidelines for serving size can help you control your calorie intake. A portion of the protein should be about 3 ounces or the size of a deck of cards. A serving of grain should be 1/2 cup or the size of a hockey puck. A 1/2-cup serving of fruit or vegetables is about the size of a tennis ball, and a serving of 1 teaspoon of fat is about the size of a dice. When eating at home, place a single serving of each meal on the plate, and leave the rest in the kitchen. In a restaurant, ask for an a-go with your meal, and pack all but a suitable portion immediately.

Tips for healthy eating
Bake, broil or grill meats instead of pancreatitis or frying. Lightly steam the fresh or frozen vegetables to preserve their nutrients. Healthy fats like olive oil substitute butter in recipes. When baking, part or all of the substitute white flour required with whole wheat flour, and use applesauce or mashed banana instead of butter to increase the moisture. Instead of eating three large meals a day, eat five smaller meals to control hunger and speed up your metabolism.


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