Eating can be a chore for many of us especially when life gets really busy. Heat can actually reduce our appetite so the tendency is to eat less than we normally do during the rest of the year. Thus, we need to create a diet that will be light in substance and weight, yet still contain the necessary nutrients.
Many of us are negligent when it comes to creating a wholesome balanced diet. The reason for this could be because learning about all the nutrients our bodies need can be complicated and time consuming. Then, calculating the number of daily calories needed and how much has to be eaten to obtain this requirement can turn this into a major project. Following is information on creating a nourishing diet.
An article in the Health section of The New York Times (dated July 20, 2017), states the first thing that has to be done is to become educated about our nutritional needs and become accustomed to reading nutrition labels and ingredient listings on everything before we purchase anything.
In This Post:
Grain products such as cereals, pasta, breads, and rice as well as fruits and vegetables are good sources of carbohydrates.
Good sources of protein are poultry, meat, fish, cheese, eggs, milk, seeds and legumes (nuts, beans, lentils).
There are 13 essential vitamins needed for development of healthy body functions and they are A, C, D, E, K and the B vitamins. Choosing from all of the food groups will supply the necessary intake for each of the vitamins.
Some of the better known minerals are magnesium, calcium, iron, potassium, chromium, zinc, iodine and selenium. Like vitamins, there are a host of foods that can be eaten to obtain any or all of these minerals. Visit the WebMD site for a comprehensive listing of nutrients and the foods in which you’ll find them.
Use vegetable, olive, canola, corn and safflower oils, and soft margarines. However, stay away from trans fats and butter because they’re saturated fats that are bad for cholesterol levels. Besides, since all fats are high in calories, you should use only the best ones in moderation.
Since 60 – 70% of our body weight consists of water, it’s understandable why it needs to be replenished. The intake should be eight 8oz glasses per day.
Creating a Practical Diet
In the U.S., calorie intake recommendation ranges from 1600 – 2700 daily. Exactly how much of a calorie intake a person would need depends on numerous factors such as gender, height, weight, lifestyle, age and state of health. Each person would have to determine for themselves (perhaps with the aid of a doctor or nutritionist) exactly how many calories per day they require and which nutrients they may be lacking.
However, in order to produce an effective, delicious diet, we should familiarize ourselves with the six food groups:
meats/beans, vegetables, dairy, fruit, grains and oils (fats).
A sample of a day’s lean meals diet is as follows:
It’s highly advised that you NOT miss this meal:
One cup of oatmeal with ½ cup of blueberries and 1 – 2 tablespoons of chopped nuts, a glass of orange juice (includes protein, carbohydrates and fiber).
A chicken or turkey sandwich with lettuce and tomatoes (a little mustard or mayonnaise) on whole grain bread, a portion of raw vegetables on the side (broccoli, carrots, etc.), and 8 ounces of water.
One serving of fresh salmon (baked or roasted), generous portion of greens (kale, turnip, etc.), small baked potato and 1 small whole grain roll (optional).
In Between Snacks
If you feel the need for a snack in between meals, keep it light with a piece of fruit, or yogurt, or a couple slices of cheese, nuts (walnuts, cashews, etc.) and crackers (preferably whole grain).
Reviewing the websites given earlier along with the American Heart Association will supply everyone with all the information needed to set up a healthy diet that will not only be good for the a few months, but with a few modifications, will also be good the rest of the year!