Healthy diet . how to eat ?

If you eat what you, it follows that to follow a healthy diet is well balanced. "Do you want a variety of foods to eat," said Stephen Bickston, MD, AGAF, professor of internal medicine and director of the Center for Inflammatory Bowel Disease at Virginia Commonwealth University in Richmond Health Center. "I do not want to be too restrictive to a group of foods or eating too much of others."
Healthy Nutrition: The Building Blocks
The best source for meal planning for most Americans, the U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services Food Guide Pyramid. The pyramid, updated in 2005, suggests that a healthy diet should eat every day:

6 to 8 servings of grain. This should include bread, cereals, rice and noodles, and at least three servings of whole grain products. One serving is one slice of bread is, then a serving of cereal half (cooked) 1 cup (RTE). A portion of rice or pasta 1 / 2 cup cooked (1 oz dry). Save responsible for fat baked goods like croissants, muffins, donuts and a treat.
2 to 4 servings of fruits and vegetables.
2 to 3 servings of milk, yogurt and cheese
2 portions of meat, poultry, fish, dry beans, eggs and nuts.
Use slim, oils and sweets sparingly.
Healthy diet: Eating right and the right amount.
How many calories you need in a day depends on your gender, age, body type and activity level. Usually need active children between 2 and 8 years 1400-2000 calories per day. Active adolescent girls and women can eat about 2200 calories a day without gaining weight. Adolescents and men who are very active, consume should hold about 3,000 calories per day to reduce weight. If you are not active, the decline in calorie intake 400-600 calories per day.

The best way to know how much to eat is to listen to your body, leaving says Donald Novey, MD, an integrative medicine physician with the medical group attorney in Park Ridge, Illinois, "the table, if you feel comfortable, . but wait not yet completed about 20 minutes, "he said." Normally, the body says.. "Well," If you want still hungry afterward, you may eat more "
A healthy diet is exercise a part of the plan.
At the bottom of the new USDA food pyramid is a space for the year. Exercise is an important part of a balanced diet and good nutrition. You can "great prices," said Dr. Novey, by exercising and eating "healthy eating foods that nature provides." No regime should eliminate food groups, fats, including oils and sweets. It is normal to include in your diet while occasionally and in moderation, said Bickston. For a healthy diet, the best way to produce beef, pork, veal, lamb, chicken and fish is to bake or grill. Look for the words "loin" or "round" cuts of meat because they are the leanest. Remove all visible fat and skin before cooking and season with herbs, spices, marinades and no fat. One serving of meat, fish or chicken is 2 to 3 ounces of some foods cross as beans, lentils and peanut butter, protein without animal fat and cholesterol, the type of meat. A corn ¼ cup cooked or 1 tablespoon of peanut butter equals 1 gram of fat meat.. Choose dairy products wisely. For fat cheese or low fat. Yogurt instead of sour cream in many recipes and no one will notice the difference. One serving of milk equals 1 cup milk or yogurt or 1.5 to 2 ounces to 3 cheese.occasionally 4-6 persons. Most fruits and vegetables are naturally low in fat, so a great addition to your healthy diet. Fruits and vegetables also contain fiber, vitamins and minerals that you work for your body systems at peak efficiency. Fruits and vegetables also add spice to a healthy diet. It is best fresh, steamed, or sliced ​​to use in salads. Make sure you give plenty of calorie ingredients, butter and mayonnaise, except occasionally. One serving of raw or cooked vegetables is 1 / 2 cup (1 cup leafy green vegetables), one serving of fruit 1 / 2 cup fresh fruit or the size of a tennis court ball.