The consumable quantity of such foods as well as its health aspects should be noted in order to stay healthy.Vegetables are the most nutritious foods.
Vegetables are rich in dietary fibers which are essential for good bowel movements. Recent studies prove that consumption of vegetables is very beneficial for heart patients and diabetes patients. Leafy greens can be consumed 4 times a week whereas other vegetables should be consumed daily for good health. 100 gm of cooked vegetables contain 6 – 12 gm of carbohydrate, 2 – 3 gm of proteins and 40 – 60 calories of energy.
Vitamins are found in great quantities in fruits. It is advisable to eat fruits instead of having fruit juices. It is necessary that we include about 300 gm of fruits in our daily diet. Fruits are rich in vitamin C & A, sodium, potassium, magnesium, iron and dietary fibers. 100 gm fruits provide 50 calories and 15 gm carbohydrates.
Dairy products, rich in calcium, cannot be excluded from our daily diet. Soya products are a good substitute for dairy products. 100 ml milk contains 3 gm proteins, 4 gm fats and 4 gm carbohydrates and can give you 65 calories of energy.Doctors recommend intake of fish, 3 – 4 times a week, for a healthy heart.
Fish is rich in omega 3 fatty acids which are necessary to increase the H.D.L in blood. One can take 250 – 300 gm a week. Fish contains 20 – 25% proteins, 2 – 5% fats, calcium and vitamin A&E. Small fishes are rich in iodine as well.Eggs are highly nutritious. Eggs, rich in protein content, can be included in the daily diet of even young children.
The yolk of eggs should be avoided if one has diabetes, heart diseases, high blood pressure, overweight and/or high cholesterol. Besides proteins, eggs are also rich in iodine, vitamin D, A and B2.Meat is yet another healthy food. White meat is better than red meat, according to nutritionists.
The recommended consumable quantity of meat is 75 gm, twice a week. Meat contains 15 – 23% proteins, 9% fats and less carbohydrate. It also contains iron, phosphorous, vitamin A & B and can give you 110 calories of energy.