Health And Fitness -- Key To Healthy & Active Life - What Is The Best Diet For Me ? Part 2

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Diet : Vegetables & Fruits

What Is The Best Diet For Me ?

The biggest benefit of this, is when you are running on fat for fuel, you usually do not see as big of hunger fluctuations as when you are on carbohydrates therefore it makes the dieting process much more tolerable.

If on the other hand you find energy goes up when you are eating more fat rich foods and have been lower in carbohydrates, then this diet is likely the good option for you.

Protein

Typically we need 1 gram of protein daily per kg of our weight. One gram of protein generates 4 calories. We need to eat enough carbohydrates and fats daily so that protein is not used as fuel. Protein has very special job of regeneration / repair of body & cells.

Protein is especially important to a growing child, it is essential to seek the advice of your dietitian if you are bringing up a child on a gluten-free vegetarian or vegan diet.

In a well-balanced vegetarian diet, the best sources of proteins come from foods like beans and peas, seed and nuts, and fungi (mushrooms). Tofu is a well known soy bean meat substitute that is high in protein.

Pasta and whole wheat breads are also good sources of proteins essential for cellular growth and virtually all biological processes. Some gluten-free flours are low in protein, because they have had the gluten removed, which is itself a protein.

Vegetarians can get protein from nuts & seeds, pulses, the non-gluten containing cereals, soya products, milk, cheese and free range eggs.

Make sure some protein is included in each meal, and practice protein complementation with the vegetable proteins, for example, combine a nut or pulse dish with a suitable cereal.

Meat

Meat that is processed and sold through retailers has been exposed to a number of chemical agents.

While vegetarian diets span a range from simply excluding red meat to excluding all animal products from meat, poultry, and fish to dairy, and eggs (vegan), any level of increasingly plant-focused eating can be appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood and adolescence.

Tofu is a well known soy bean meat substitute that is high in protein.

People should also limit red meats (such as beef, pork and lamb) and avoid processed meats.

A major study from the World Cancer Research Fund (WCRF) found that an estimated 39 per cent of 12 major cancers could be prevented by cutting down on red meat and alcohol while eating more fresh fruit and vegetables.

Eating red meat sparingly seems to also increase health. A balanced diet would include :

Proteins: meat, poultry, fish, eggs, …

Veggies & fruits: especially broccoli, spinach, berries, ...

Whole grain carbs: oats, rice, potatoes, breads, grains,…

healthy fats: omega 3/6/9 (no trans fats except junk food)

Low junk food consumption (one or two meals a week)

Lots of water

For everything: try to eat things in their most natural state, unprocessed, avoid anything coming out of a box.

Vegetarian Diet

Rich in grains, fruits, vegetables, legumes, nuts and seeds, a plant-focused diet provides a host of phytonutrients or plant-based chemicals that do hundreds of things to promote health including boosting the immune system, fighting inflammation and repairing cells.

Plants provide dietary fiber, vitamins and minerals needed to maintain health. In addition to reducing heart disease risk, people who follow a vegetarian diet have reduced their risk of high blood pressure, obesity, type 2 diabetes, certain cancers and digestive disorders.

Vegetarians do not have to be overly concerned about combining proteins and consuming multiple vitamin supplements because a well-rounded vegetarian diet can meet current recommendations for protein, iron, zinc, calcium, vitamin D, riboflavin, vitamin B-12, vitamin A, n-3 fatty acids and iodine.

In a well-balanced vegetarian diet, the best sources of proteins come from foods like beans and peas, seed and nuts, and fungi (mushrooms). Cooking food in cast iron pans can also add iron to the diet.

Learn more about supplementing a healthy and well-rounded vegetarian diet with wild foods you can find in your front yard garden. Over 40 per cent of breast and bowel cancer cases could be avoided be eating a healthy diet, a report has claimed.

Professor Mike Richards, the Government's cancer tsar, said: "The evidence linking diet, physical activity, obesity and cancer has become stronger over the last decade and this report can play a part in people adopting healthier lifestyles.

"After not smoking, it is clear that diet, physical activity and weight are the most important things people can do to reduce their cancer risk. "And even more are linked to poor diets, drinking too much alcohol and not doing enough exercise.

By: Pradeep Mahajan

Last updated : Feb 18, 2011