Healthy Diet

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Health & Fitness

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Healthy Diet

Consider these nutrient-dense foods:Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it's 100 percent juice.Vegetables. Serve a variety of fresh, canned or frozen vegetables — especially dark green, red and orange vegetables, beans and peas.Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice.Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.

Healthy diet for children

Healthy Diet

Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.

Healthy Diet for women

A healthy diet for men includes:At least 2 cups of fruits and 2 ½ cups of vegetables each day. At least once a week, eat tomatoes or something made from tomatoes like pasta sauce. The antioxidant lycopene found in tomato products is good for prostate health.Whole grains! Eat at least half of all grains as whole grains each day. Replace refined grains with whole-grain bread, cereal, pasta, brown rice or oatsAt least two to three servings of fish per weekAt least 38 grams of fiber a day for younger men; 30 grams of fiber a day for men older than 50Unsaturated fats like oils, nuts and oil-based salad dressings in place of saturated fats like full-fat dairy foods, butter and high-fat sweets4,700 milligrams a day of potassium from fruits, vegetables, fish and milk.

Healthy diet for men



Healthy and Delicious

3 tablespoons extra virgin olive oil1½ tablespoons lemon juice1 clove garlic—minced½ teaspoon dried oregano¼ teaspoon sea salt¼ teaspoon freshly ground black pepper, and extra for garnish3 tomatoes—cut into wedges¼ red onion—sliced into rings½ cucumber—sliced into thick half-moons½ green pepper (capsicum)—julienned4 oz (120g) feta cheese—cut into small cubes16 kalamata olives

PLACE the olive oil, lemon juice, garlic, salt, pepper and oregano in a small jar with a screw-top lid and shake to combine. PLACE the salad ingredients in a large bowl. POUR the dressing over the salad and toss gently to combine just before serving. GARNISH the Greek salad with a little freshly ground black pepper.

The Food Pyramid

Greek salad

Authors: Ania and Natalia


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