Originally published July 11 2005
Ten steps to healthier living
by Mike Adams, the Health Ranger, NaturalNews Editor
In terms of diet, doctors recommend that you eat small, low-cholesterol meals, including at least 20 to 30 g of fiber daily, 6 to 11 servings of grains and lots of fruits and vegetables.
We all aim for a healthier life and a leaner body.
Achieving these goals require discipline and determination to eat healthy foods, exercise regularly, and to end all bad habits.
Foods that are recommended are: most breads, cereals, grain rice, crackers, fresh fruits, lean cuts of meats with fat trimmed, chicken without skin, fish and skim milk.
Avoid prime-grade fatty cuts of meat, sausage, bacon, whole milk, saturated fat, butter, coconut and palm oil, croissants, coconuts, ice cream and chocolate.
The recommended calorie intake for an adult varies from 2,000 to 2,500 calories, depending on height, weight and level of activity.
Adequate intake of dietary fiber regulates bowel movement, cleanses the colon and intestines, reduces the risk of heart disease and controls blood sugar.
Grains satisfy the appetite with fewer calories, and provide vitamin B complex, vitamin E, minerals like zinc and magnesium, and fiber.
A serving is equal to one slice of bread, one cup of cereals, or half a cup of cooked rice.
Eat three to five servings of vegetables and two to four servings of fruits.
The less physical activity an individual per�formed, the less protein needed.
Meat and fish provide protein as well as iron, zinc, phosphorous and vitamin B12.
The 2005 guidelines recommend a fat intake of 20 to 35 percent of total calories, with emphasis on the monounsaturated fats and polyunsaturated fats rather than saturated and trans fats.
We lose water through urination, respiration and sweating or by drinking diuretics such as caffeine and alcohol.
If you exercise, drink another 8-ounce glass of water for every 20 minutes you are active.
All content posted on this site is commentary or opinion and is protected under Free Speech. Truth Publishing LLC takes sole responsibility for all content. Truth Publishing sells no hard products and earns no money from the recommendation of products. NaturalNews.com is presented for educational and commentary purposes only and should not be construed as professional advice from any licensed practitioner. Truth Publishing assumes no responsibility for the use or misuse of this material. For the full terms of usage of this material, visit www.NaturalNews.com/terms.shtml