the benefits of a healthy diet

According to Harper (1986), diet (dietary pattern) is the way that reached a person or a group to choose foods and mengkonsumsinya as reaction to the influence of the physiological, psychological, cultural and social. Balanced Menu is a menu that consists of a variety of foods in the number and the proportion of that match, so that a person's nutritional needs in order to maintenance and repair of body cells and life process as well as the growth and developments (Almatsier, 2004). Scientists estimate that 75% of cancers can be prevented through better diet. Food consumption can make the body lack of nutrition-nutrition vital required for the body to work properly. The key to good health is a balanced and varied diet (Weekes, 2008). The following basic guidelines are what you need to know to build healthy food menu every day. 1. eat a lot of foods high in fiber include fruits, vegetables, nuts, and wheat. This is a "good" CARB, nutritious, filling, and relatively low in calories. They must provide 20 to 30 grams of dietary fiber you need each day, which slow the absorption of carbohydrates, so there's less effect on blood sugar and insulin, as well as provide other health benefits. These foods also provide important vitamins, minerals, and phytochemicals. 2. be sure to include fruits and vegetables green, Orange, yellow, like broccoli, carrots, melons, and citrus fruits. Antioxidants and other nutrients in the diet may help protect against the development of certain types of cancer and other diseases. Eat five or more servings a day. 3. limit the consumption of sugary foods, processed products such as wheat, white bread and salty snacks. Only one 12-ounce can of daily soda (160 calories) can add up to 16 pounds over the past year. A lot of sugary foods high in fat, so too they are calorie-dense. 4. reduce animal fats. It is rich in saturated fat, which increases the blood cholesterol levels and have adverse effects on health. Select the meat without fat, poultry without the skin, and nonfat or low-fat or nonfat milk. 5. reduce consumption of trans fat, provided by terhidrogenasi vegetable oil used in most processed foods in supermarkets and in many fast food. 6. eat more fish and nuts, which contain healthy unsaturated fat. Substitute olive oil or canola margarine for butter. 7. Keep a portion of a lot, especially high-calorie foods. In the last few years serving sizes have increased, especially in the restaurant porsinya. Select a starter instead of a main course, dessert split with a friend, and don't order anything that is superfluous. 8. Keep Your cholesterol intake is below 300 milligrams per day. Cholesterol is only found in animal products such as meat, poultry, dairy, and egg yolk. 9. Eat a variety of foods. Do not try to fill your nutritional needs with the same food on the menu every day. It is possible that not all essential nutrients have been identified, and eat a variety of foods helps to ensure that you will be getting all the nutrients you need. In addition, this will limit your exposure to any pesticide or toxic substances that may exist in a particular food. 10. Maintain adequate calcium intake. Calcium is essential for strong bones and teeth. Get Your calcium from sources such as low-fat, skim milk and low-fat yogurt. If you are unable to obtain optimal amounts of food, drink supplement. 11. try to get vitamins and minerals from food, not from supplements. Supplements cannot replace a healthy diet, which supplies the nutrients and other compounds in addition to vitamins and minerals. Food also provides a lot of "synergy" of nutrients need to be efficiently used in the body. 12. Maintain a desirable weight. The balance of energy (calorie) intake and energy output. exercise and other physical activity is essential to complement the healthy food menu every day that you are consuming.