Foundations of a balanced diet

I thought it would take some time to discuss right and what was at first when I started changing my eating habits.

Learn everything about the food groups, as this could be the basis for changes in the diet for the future. Find out why your body needs each food group the most of this function is easier to convince to eat the daily needs of each food group.

Become best friends with a notepad and pencil. Write what you do, you know your foodOptions to pieces and it is easier to change your diet.

Counting calories! Most people avoid this step for the plague, if it is a very important aspect of your diet. Need to know how many calories you know where to eat editing.

Keep a positive attitude on your path of transformation and if it is foolish to think negative thoughts, what you have achieved. Remember that its not the big wins small steps out of his diary that has receivedcloser to them, there are dreams and goals.

Wheat

breakfast cereals, rice, pasta, bread and pasta.

Emphasize whole grains.

1 ounce equivalent equals:

1 slice of bread or small roll

1 cup dry cereal

½ cup cooked cereal, rice, pasta

Quantity: 6-8 oz equivalent

The fewer parts of a 2000 calorie diet, a greater number of calories for 2400Diet.

Vegetables

Tomatoes, potatoes, carrots, peas, squash, broccoli, spinach, green beans, sweet potatoes

1 cup raw leafy vegetables = ½ cup

Quantity: 2.5-3.5 cups

Fruit

Apricots, bananas, dates, grapes, grapefruit, oranges, orange juice, mango, melon, peach, pineapple, plums, berries

Quantity: 1.5 to 2 cups

Milk

Milk, yogurt and cheese

Census of the following1 cup as:

1 ounce and half of natural cheese

2 ounces processed cheese

Quantity: 3 cups

Meat, eggs, nuts and beans

Meat, poultry, fish, eggs, dried beans and nuts.

1 ounce equivalent equals:

1 ounce of cooked lean meat, chicken or fish

1 egg

½ oz nuts or seeds

1 tablespoon peanut butter

¼ cup cooked dry beans or tofu

Quantity: 5.5 - 6.5 oz equivalent

Oil

soft margarine, mayonnaise, lettuce, low fat, vegetable oils (olive, canola, safflower, corn).

Quantity: 27-31 grams or 5-6 teaspoons or 2-3 tablespoons

NOTE: I recommend that people increase in meat, eggs, nuts, cereals and many 6,5-7,5 Oz, and that provision Food Group takes hunger and helps to maintain lean body mass (muscle)

Water: 64 oz (more water to drink, if their assetsPerson)

Structured physical activity (strength training / aerobic conditioning and flexibility): 30 minutes most days of the week. Be sure to start your own pace and gradually increase the amount of exercise that raises your condition.

Sleep: 7-9 hours per night

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