Plan a Healthy Diet

We become what we eat. Everything we eat and drink affects how our body functions and as the needs of our body vary at different stages of our life, our nutritional needs vary too. The connection between diet and health is clear. To grow properly and function normally, we need a complete range of nutrients including carbohydrates, proteins, fats, fibers, water as well as variety of vitamins and minerals.
Because of our lifestyle or the type of work we do, many of us do not get much exercise as we need. Excess food taken is stored in the body as fat, leading to weight gain and possibly obesity. This, in turn leads to various medical conditions such as diabetes, cardiovascular diseases, cancer and joint problems.
Of course the reverse is true, if we expend more energy than we take in, we will lose weight and this is the rationale behind many weight loss diets. However, being under weight brings its own health problems and a reduced life expectancy.
What is the optimum number of meals a day? There is no right or wrong answer to this question. Everyone's biological clock is different and we all have different demands on our schedules. However our body and mind needs a steady supply of energy and nutrients throughout the day, so eating three balanced meals is the optimum way to achieve a healthy lifestyle.
If you prefer to have just two meals a day, make sure one of these is breakfast and avoid eating heavy meals at night. Breakfast is the most important meal. It breaks the long overnight fast, helping you wake up and get going. It stops you from feeling hungry later and helps you be more alert at school or work.
For a quick and healthy breakfast have a bowl of whole grain cereal with fresh or dried fruits and milk (skimmed). If you have more time, make an omelet and eat with whole meal bread. If you must eat on a run, grab a piece fresh fruit such as banana or apple, some nuts or seeds and yogurt.
Fruits and vegetables should form the basis of every diet. They should be your first choice to snack and every meal should contain them. Vegetarians already will be reaping the benefits of these nutritious foods. Fruits and vegetables are fat free and low in sodium. Evidences show that eating at least five servings of fruits and vegetables a day may help prevent development of cardiovascular diseases and cancer.
Some foods which are highly valued for their health giving and disease preventing properties of nutrients the supply e.g. Linseed (flax), curd, nuts, olive oil, oranges, pepper, pulses, oats, red grapes, spinach, tomatoes.