Fill Balanced Nutrition Eating With Plate Guide

Activity when eaten, not the activity that aims only to satisfy any hunger. When eating food, balanced nutrition should be considered. Now there is an easier way to do it.

To obtain a balanced nutrition, necessary consumption of a variety of different food groups.

How to Apply:

Nutritionally balanced diet is generally described as a pyramid. However, you can now use the "Guide Plate Lunch" to meet balanced nutrition. The trick is as follows:

• ½ of a dinner plate consisting of vegetables and fruits. Maximize the consumption of various types and colours.
• ¼ of the plate filled with protein. You can choose fish, chicken or beans. Limit consumption of red meat or processed meats such as sausages.
• ¼ of a dinner plate filled with whole grains of rice, wheat or pasta. Sugar content of bread or white rice is high, you should be careful who have problems with blood sugar.
• Complete with a little oil, such as olive oil, soybean oil, corn oil and others. Avoid hydrogenated oils that contain trans fats.
• Consumption of water, tea, or coffee. Limit milk and its derivatives, only about 1-2 times per day, about one glass of juice a day and avoid drinks with high sugar content.

Applies To All People

Not difficult to apply the guidance plates to eat every day. Although in practice, not every time you eat meet all the food groups. Strive to consume at least three food groups. Later, the consumption of food groups that have not been fulfilled at the next meal.

If you eat foods that are mixed as spaghetti equipped meatball and vegetables, does not mean that cannot meet the guidelines of a dinner plate. However, make sure servings of vegetables and fruits more than protein and pasta served. Limit the use of sauces are high in fat.

Guide plate meal to meet the balanced nutrition can be applied to all people, whether they have an ideal body weight, or overweight. However, these guidelines may not be appropriate for children under the age of five years, because of their different nutritional needs.

Likewise, for those who have a special diet, consult a doctor or nutritionist before implementing the diet.

Supported Active Lifestyle

A healthy lifestyle is not only limited to the balanced nutrition. Every food and beverages contain calories, calories should be used as energy during activity. It is important to have an active lifestyle and exercise regularly.

When the body is inactive and the consumption of more calories than the body needs, it will be stored as fat. This is then able to make the weight increase.

In addition to avoiding weight gain, exercise and activity can also maintain health, while lowering the risk of heart disease, diabetes, and depression. It is suggested to move and exercise with moderate levels of about 60 minutes per day.

Apply a balanced nutritional diet guidelines dinner plates, equipped with an active lifestyle. Consult a physician or nutritionist if you have a diet or special health conditions, before applying them.

How to Smooth Defecation Naturally

Have difficulty defecating or defecation can be very disturbing. To overcome this, it is better to use way of waging defecation naturally before using the drug.

Constipation usually have characteristics such as, the activity of defecation less than three times per week, accompanied by a smaller stool texture, dry and hard, causing pain.

How to launch defecation naturally is by insufficient intake of fiber from food, so that the process of defecation easier. It required about 25-30 grams of fiber per day.

Some foods that are rich in fiber to help expedite defecation way naturally, among others:

Fruits

Two hundred grams of raspberries contains about 8 grams of fiber which can help smooth defecation naturally. Kiwi also including berries that can be used to treat constipation, thanks to the content of 2.5 grams of fiber, plus vitamins and nutrients that are good for the intestines.

In addition, you can use an apple or pear as fiber intake while experiencing constipation. Fiber content of whole fruit, without peeled i.e. about 5-6 grams. Pears can also be given as a way of waging defecation in infants, both of which have been processed as food or in the form of juice

Vegetables

Broccoli is one of the best vegetables to smooth defecation. Approximately ½ cup of broccoli contains 2.8 grams of fiber and vitamin C. Serve broccoli at mealtimes or as a snack with a low fat dressing.

Nuts

Beans contain more fiber than any other food. One cup of beans has 10 grams of fiber count, which is composed of soluble fiber and insoluble fiber which supports a smooth bowel movement. One type that you can choose is the red beans, cooked or as an addition to soups or salads.

In addition, almonds also could be an option. Approximately 28 grams of almonds can supply 3.5 grams of fiber for the body.

Grains and whole grains

For example, cereals or bread made from whole wheat and brown rice. These foods are high in fiber and complex carbohydrates, as well as low in fat. Be sure to check the label before buying.

Eating the right snacks can actually bring benefits launch defecation naturally. For example, a medium-size potatoes are known to contain 3.8 grams of fiber. However, avoid peeling potatoes, because the skin is the largest part of the fiber. Popcorn can be a healthy snack option that helps avoid constipation. Three cups of popcorn contains 3.5 grams of fiber with a total of 100 calories. Should avoid excessive use of butter.