7 Dietary Guidelines

There are many dietary guidelines available for you everywhere you look and it is quite confusing for many people to choose the ones that fit them best. In this article we are going to present you 7 dietary guidelines that are believed to be most effective.

1. Try to eat a vast variety of foods. It is known that foods contain different combinations of nutrients and other substances that your body needs. There is no single food that can provide all the nutrients you need. In order to make sure you get all the nutrients and other substances you need in order to stay healthy you should make sure that you choose at least one serving from each major food group per day. It is important to note that foods from the grain products group and from vegetables and fruits represent the basis of a healthy diet. Foods, such as pasta, rice and potatoes should also be included in your diet, but as periphery ones. Also, you should keep in mind that you should limit the use of fats and sugars as much as possible.

2. Try to maintain a healthy weight. Most people gain weight in adulthood, thus increasing the risks of heart diseases, diabetes, high blood pressure, arthritis and several types of cancer. It is very important that adults should maintain their weight or if overweight to try to lose a few pounds. In order to keep a normal weight you should try to balance the amount of calories they consume with the amount of the calories they use. One of the best ways to use the extra calories is to perform some kind of physical activity. Today, the risks of living a sedentary life are very high due to television, computers and office jobs. Try to be more active throughout the day and start getting in more activities that involve movement and this way you will reduce your body fat and disease risks.

3. Try to build your diet around low fat, saturated fat and cholesterol. This is one of the most important of these 7 dietary guidelines. It is well known that some fats are good for us because they are the main energy suppliers and allow absorption for vitamins A, D, E and K. However, if the levels of saturated fat and cholesterol get too high your health will definitely be in danger as the risk of heart diseases and some types of cancer are higher.

4. Try to eat as many fruits, vegetables and grain products as possible. These food products are the basis of a varied diet and they are the main source of vitamins, minerals and complex carbohydrates that you need in order to stay healthy. Also, these food items are generally low in fat, depending on the way they are cooked and what are they eaten with. Most people eat lower amounts of fruits and vegetables than recommended. 

5. Try to use moderate amounts of sugar. Sugars are actually carbohydrates which mostly break down into sugar, except the fiber ones. Sugars are a common substance found in many foods that also provide other nutrients. The most common such foods are milk, fruits, vegetables, breads, cereals and grains. Also, most beverages contain lots of sugars that provide excessive calories to the body.

6. Try to use as little salt and sodium as possible. These minerals are usually found in processed and prepared foods and in a very small amount they can appear naturally in foods. If you are one of these people who add salt to the food while eating it, you may realize that if you stop doing it your preferences will weaken.

7. Try to moderate your alcoholic beverages to 1 drink for women and 2 drinks for men per day. The last of our dietary guidelines, but not the least important. Alcohol is a source of calories and of few or no nutrients. Excessive drinking may also seriously affect your health and life style. There is also the risk of malnutrition as alcohol contains calories that may substitute the ones from more nutritious foods.