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Grains
Grains such as wheat and oats contain soluble fiber. This promotes regularity and has the added benefit of making you feel fuller, so you will eat less. Try to include 6 ounces of fiber daily. A cup of cereal contains an ounce as does a slice of whole grain bread.
Vegetables
Everyone knows that eating lots of vegetables are good for you. They contain vitamins, fiber and antioxidants. When choosing your vegetables, choose not only from the different vegetables but also from the different colors as well. When choosing green vegetables, choose the dark green variety like spinach. Orange vegetables like carrots and sweet potatoes are high in vitamin A and antioxidants. Try to include 2 1/2 cups of vegetables daily.
Fruits
Fruits also provide us with vitamins, fibers and antioxidants. Choose from the many different varieties. It is best to eat fresh fruit, but you can eat them canned, dried and frozen. Fruit juice can also be used, but remember that they can be high in sugar, so don't drink large quantities of them. Include 2 cups of fruit daily.
Milk
Milk contains calcium, an important mineral that our bodies need. People who are trying to lose weight should buy low fat or fat free varieties. You can also get calcium from eating other dairy products like yogurt. If you have a dairy intolerance, look for products that are lactose free. Some other foods and beverages are also now fortified with calcium, so you can choose from those as well. Adults should include 3 cups of milk daily, while children between the ages of 2 - 8, should drink 2 cups daily.
Beans and Meat
Beans and meat provide the body with protein, which helps to build strong muscles. Avoid frying meat to keep fat consumption at a minimum. Instead, use techniques such as broiling or grilling them. Substitute meat with beans, such as peas and kidney beans to help lower the fat consumption in your diet. Include 5 ounces of protein per day.
While planning your diet, be sure to avoid solid fats, such as those found in butter, margarine and lard. Despite being a tasty additive, they raise the cholesterol and should be limited.
Get into the habit of reading the labels on packaged foods. This way you can monitor the amount of sodium and saturated fats in the foods that you buy.
By carefully choosing what you include in your diet, you can be sure that your body is getting what it needs to stay active and healthy.
Gregg Hall is an author living in Navarre Florida. Find more about this as
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