Everyone knows that good nutrition is essential to good health. But few people realize the impact a healthy diet can have on long-term health. According to the experts, a diet that is high in nutrition and low in fat can actually help prolong your life by reducing your risk for heart disease, obesity, non-insulin dependent diabetes, high blood pressure and certain cancers. The ideal diet will also keep your body alkaline for optimum health and energy. Information from health councils in various countries, the UK Ministry of Agriculture and by the US Department of Agriculture, has made it easier than ever for everyone to know how to eat healthfully, and enjoy healthylives.

What makes up a healthy diet?

To get all of the nutrients you need, the U.S. Department of Agriculture and others, recommends that you strive for variety, balance and moderation in your overall diet.

To help you meet these objectives, if you think of food being in five main groups - Bread and Pasta, Fruit, Vegetables, Milk, and Meat, then you should be eating a balanced diet across these groups every day.

You can also think of Fats, Oils and Sweets as making up a sixth group, which you should dip into only sparingly! You know it makes sense, so put down the extra chocolate bar! Fats can also appear in foods as spreads like mayonaise, so be careful when checking on what you are eating! Figures below assume only sparing use of items in this group.

The recommended average daily calorific intake for people varies with age and activity. If anyone has a condition which is being treated by a doctor, then they should be sure to check that any change will not affect them adversely, but a general guide is shown below.

Women and some older adults. Approx. 1600 calories.

Children, most men, active women, teen girls. Approx. 2200 calories.

Active men and teen boys. Approx. 2800 calories.

Many of us prefer to think in terms of food servings. So, let's see the equivalent of this in servings across the food groups.

Calorie level	1,600	2,200	2,800
Bread group	6 servings	9 servings	11 servings
Fruit group	2 servings	3 servings	4 servings
Vegatable group	3 servings	4 servings	5 servings
Milk group*	2-3 servings	2-3 servings	2-3 servings
Meat group	2 servings, about 5 ounces	2, servings about 6 ounces	3, servingsabout 7 ounces

* Women who are pregnant or breast feeding, teenagers and young adults up to the age 24 or so, need the higher figure of three servings.

What do we get from the Food Groups?

Bread, Cerial, Rice and pasta, are complex carbohydrates (starches). They are an important source of energy and provide our bodies with plenty of protein, vitamins, minerals and fibre.

Most Fruits, contain very little or no fat. They are usually of low-calorie content and their sweet taste make them an excellent choice for a snack or dessert. They are a good source of vitamins A and C, fibre and potassium.

Vegetables are an excellent source of vitamins, minerals and fibre. They are also naturally low in fat and, peas, lima beans, sweet peppers, broccoli, carrots, green beans, brussel sprouts and sweet potatoes, are high in fibre.

Milk, Yogurt and Cheese, provide plenty of protein, vitamins and minerals. This is the best source of calcium in our diet.

Meat, Poultry, Fish, Dry Beans, Eggs and Nuts, are an excellent source of protein, B vitamins, iron and zinc. Protein is essential for the growth and repair of the cells in our bodies, and also helps the body resist disease by aiding in the formation of antibodies. Our bodies do not store protein, so it is important to include it in our diets every day.

Final Tips to Remember

• Eat a variety of foods to get all the protein, vitamins and minerals your body needs.
• Use fats, oils and sweets sparingly.
• Limit your intake of saturated fat to less than 10 percent of your total calories (less than one-third of your total fat intake). Use lean meats and low-fat dairy products.

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The Sources of most of the info above are the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, compiled and brought to you for you to enjoy HealthyLives.

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It isn't always easy to get a sufficient amount of Fruits and Vegatables during a busy day, and Nutrition For Life provides FRUITS & VEGGIES to help you keep your body alkaline for optimum health.

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