A Healthy Balanced Diet!

[randip singh]

A healthy balanced :

http://www.homehealth-uk.com/index.html?f=...anceddiet.htm|r

What is a healthy balanced diet?

This section contains details on what a healthy diet should consist of and why each vitamin and mineral is an essential part of staying healthy.

The majority of people in this country eat too much fat and not enough fibre and for most people a healthy diet is simple and easy to do. The move towards a healthy diet may just mean eating more fruit, vegetables, bread, cereals, potatoes, and pasta.

People in the UK have a 1 in 3 chance of developing cancer at some time in their lives, eating a healthy diet, which includes 5 portions of different fruit and vegetables a day can help reduce the risk of developing heart disease or cancer.

There are 5 basic food groups and a healthy diet consists of eating a variety of foods from all of the groups but in the correct proportions.

1. Bread, potatoes, pasta, rice, noodles and breakfast cereals.

These foods mostly contain starch and should be the main part of all your meals. If possible try to choose high fibre varieties. This group of foods are an excellent source of fibre and are rich in vitamins from the B complex.

2. Fruit and vegetables.

This includes all frozen, fresh and canned fruit/vegetables as well as salad vegetables. These are all excellent sources of vitamins, minerals and fibre and are naturally low in fat and calories. You should try to eat at least 5 portions of fruit and vegetables every day.

The following is a guide as to how much equals 1 portion:

2 serving spoons of small vegetables, e.g. sweetcorn, peas or mixed frozen vegetables.

1 whole fruit, e.g. like an apple or banana.

1 medium slice of large fruits e.g. melon or pineapple.

2 medium fruits e.g. satsuma’s, plums or kiwi fruit.

1 small bowl of small fruits e.g. strawberries or grapes.

1 medium bowel of salad

2 tomatoes

Half a cucumber

2 serving spoons of green and root vegetables e.g. cabbage, broccoli, carrots or parsnip.

1 glass of fruit juice.

3. Milk and dairy foods.

Milk and dairy products include cheese, yoghurt, milk and fromage-frais. They are rich in protein, calcium, vitamins and minerals. Eat or drink a moderate amount of these foods - about 2 to 3 servings per day. These foods contain a good source of calcium, which is essential to our diet, but as these foods can also be high in saturated fats try to choose reduced fat versions when possible.

4. Meat, fish, poultry and pulses.[/B]

Eating fish 1-2 times a week is good for you, especially if you eat oily fish (sardines, mackerel and salmon). All types of meats are included in this category and red meat is an excellent source of iron and vitamin B12, but try to choose the leaner cuts and trim off all visible fat before cooking. Lentils, nuts, peas and beans are also in this food group. Try to use lower fat versions of all these foods whenever possible. You should eat approximately 2 servings from this category each day.

5. Foods containing fats and sugars.

This last group contains butter, margarine, cream, ice-cream, low fat spreads, cooking oils, mayonnaise, salad dressings, cakes, biscuits, chocolate, sugary drinks, sweets, pastry foods and crisps. All of these foods tend to be high in fat and calories. Try not to eat these foods too often and when you do only have them in small amounts. If possible try to go for the healthier varieties for example sugar free sweets and low fat crisps.

Here are a few more pointers to guide you on a healthy balanced diet.

The best way to get all the vitamins, minerals and nutrients we need is to eat a variation of foods, no one food can provide us with all we need to keep our bodies healthy.

Alcohol

If you drink alcohol, keep within the limits. Too much alcohol may lead to high blood pressure, cirrhosis of the liver and heart disease. Try to spread your alcohol limits throughout the week and not have them all on one night. For more information on alcohol click here.

Carbohydrates

There are 2 main groups of carbohydrates:

Starch

Starchy foods include breads, potatoes(especially if you eat the skin), rice, cereals and pasta. Starchy foods give us energy and are not high in calories as long as you avoid adding extra fat or sugar to them. For example adding butter to a baked potato, sugar to cereals, or cooking them in fat (e.g.chips).

Sugar

Sugar is not essential in our diet. It just provides us with calories and contains no other nutrients. Too much sugar can rot teeth and lead to excess weight. Cutting sugar out of your diet is one of the easiest ways to cut down calories without losing any nutrients. Try choosing low calorie drinks, cutting sugar out of tea and coffee and avoid eating cakes and sweets.

Fats

A small amount of fat is essential in our diets as it gives us energy but the majority of us eat far too much and should try to cut down.

There are 2 main types of fat.

1. Unsaturated fats (which includes polyunsaturated and monosaturated fats)- In moderation these can help lower cholesterol and help maintain a healthy heart. Good sources of these fats are found in vegetable oils like sunflower, soya or corn, oily fish like mackerel, sardines and pilchards, olive oils, margarines (labelled high in polyunsaturates)and avocado pears.

2. Saturated fats - A diet high in these types of fat will increase your cholesterol levels and also increase the risk of heart disease. These fats are found in high quantities in meat, dairy products like full-fat milk, cheese, and butter, pies, cakes, chocolate and biscuits.

As well as cutting down on fat intake you should try to eat foods containing unsaturated fats instead of saturated fats. You can cut down on your fat intake by reducing the amount of butter and margarine that you use and by avoiding biscuits, cakes and sweets. Try not to fry food, instead bake, grill, poach or microwave. Cut any visible fats off meats before cooking, and remove the skin from chicken and other poultry before cooking.

Fibre

Fibre helps to keep our bowels working regularly and keeps the large intestine healthy. It also provides us with some nutrients too.

Fibre can be found in breakfast cereals, wholemeal or granary bread, fruit and vegetables, wholegrain rice, pasta, potatoes (especially if you eat the skins), beans, pulses and lentils

Protein

Protein is essential for growth, repair and the healing of the body. Protein may be found in meats and poultry, fish, eggs, nuts, beans and lentils.

Salt

Too, much salt causes high blood pressure, can aggravate asthma, lead to stomach cancer or can even lead to kidney failure.

Most of us eat more salt that we need and we should try to cut down. Try to avoid salty snacks like crisps and nuts, do not add salt at the table. Try to add herbs and spices to food instead of salt and cut down on salty foods like ham and bacon. Also beware of ready meals which all contain lots of salt.

Vitamins and Minerals

Vitamins and minerals are essential for good health. The majority of us who maintain a healthy diet will have all the vitamins and minerals we require. If you are eating a varied diet, vitamin and mineral supplements are probably not necessary. If you feel you may have a vitamin or mineral deficiency and you suffer from any illnesses you should always consult your doctor before taking any supplements.

Vitamins

Vitamin A helps cells reproduce normally, it also helps us keep our skin and hair healthy. Vitamin A can be found in leafy green vegetables, liver, dairy products, prunes and apricots. Excess levels of vitamin A can be dangerous during pregnancy.

Vitamin B6 helps form red blood cells and assists in the formation of genetic material. Vitamin B6 can be found in poultry, bananas, kidney beans, liver, bread, spinach and breakfast cereals

Vitamin B9 is also known as folate or folic acid. Vitamin B9 works with vitamin B12 in the formation of red blood cells. Foods high in vitamin B9 include green leafy vegetables, kidney beans, liver, chicken and whole grain breads and cereals. For more information on folic acid click here.

Vitamin. B12 is essential for the proper formation of blood cells and nerve fibres. Rich sources of vitamin B12 include meat, liver, fish, eggs, milk and oysters.

Vitamin C helps absorb iron, protects against infection and keeps blood vessels healthy. Vitamin C can be found in citrus fruits and juices, green vegetables, potatoes, frozen peas and tomatoes.

If you over cook vegetables or boil them in lots of water you will lose the vitamin C.

Vitamin D works with calcium to help prevent bones from thinning. Good sources of vitamin D include oily fish (herrings, mackerel, tinned sardines and pilchards)egg yolks, some margarine and fortified breakfast cereals.

Vitamin E is a fat-soluble nutrient with powerful antioxidant properties. Vitamin E reduces the risk of health problems from cancer to heart disease. Vitamin E also plays a crucial role in promoting overall health and immunity by protecting cell membranes. Vitamin E may be found in green leafy vegetables, wheat germ (bread and cereals), nuts, egg yolks and vegetable oils.

Minerals

Minerals are substances required by the body for a variety of functions. We need some minerals in larger amounts than others. These include calcium, magnesium, potassium, sodium and phosphorus. Others minerals such as iron, zinc, iodine, fluoride and selenium are also required but only in small amounts.

Calcium is the main mineral needed for the growth, protection and strength of bones and teeth. Calcium is found in dairy products, green leafy vegetables, canned salmon and brown bread.

Magnesium is present in all tissues including bone tissue. Magnesium is needed for bone, protein and fatty acid formation, making new cells, activating B vitamins, relaxing muscles and clotting blood. Magnesium is found in green leafy vegetables, wholegrain cereals, brown rice and nuts.

Potassium is a major mineral and is essential for the function of cells, including nerve cells. Potassium also helps with the proper function of the heart and kidneys. Potassium is present in bananas, grapes, beans, prunes, raisins, milk and vegetables.

Phosphorus is an essential component of all cells and is present in bones and teeth. Phosphorus can be found in dairy products, meat and fish.

Iron is part of haemoglobin, the oxygen carrying component of the blood. People who have an iron deficiency tire easily, this is because their body is starved of oxygen. Iron can be found in red meats, offal, fortified breakfast cereals, oysters and fish. If you drink a glass of orange juice with meals it will help you absorb more iron.

Zinc is essential for growth and to maintain fertility. Zinc may be found in dairy products, meat, fish, wholegrain cereals and pulses. Zinc can be supportive in the treatment of acne, athlete’s foot, brittle nails, the common cold and minor injuries.

Iodine helps with the formation, protection and function of the thyroid hormones. Iodine can be found in milk, table salt and seafood.

Fluoride helps prevent tooth decay and can help in the prevention of osteoporosis. Flouride can be found in canned fish, tea, cooked spinach and toothpaste.

Selenium promotes normal growth and development and is needed for proper immune function. Selenium can be found in cereals, brazil nuts, fish, red meats, eggs and cheese.

:e: Bhai Rajinder Singh Ji!

[H4RPAL]

Thanks, thats a very informative article indeed. It is clear many people need help in this department- good looking out! :TH:

I didn't quite understand the "Bhai Rajinder Singh Ji!" bit though, is this guy malnourished or something??

[randip singh]

Thanks, thats a very informative article indeed. It is clear many people need help in this department- good looking out! :TH:

I didn't quite understand the  "Bhai Rajinder Singh Ji!" bit though, is this guy malnourished or something??

133341[/snapback]

Rajinder and his bean burger and tofu crew were having a dig at me on another post by calling me Bhai Randip Singh, because I allegedy always defend meat eating!

What they fail to miss is that I am not defending meat eating, but the RIGHT of the meat eaters to eat meat, without harrasment from carrot waving extremists!

I have tried all sorts of diets, when I was training, and for me, the best diet was a balanced diet. Not one "allegedly" stipulated by some "alleged" interpretation of a holy text.

[palamrinder]

A healthy balanced :

4. Meat, fish, poultry and pulses.[/B]

Eating fish 1-2 times a week is good for you, especially if you eat oily fish (sardines, mackerel and salmon). All types of meats are included in this category and red meat is an excellent source of iron and vitamin B12, but try to choose the leaner cuts and trim off all visible fat before cooking. Lentils, nuts, peas and beans are also in this food group. Try to use lower fat versions of all these foods whenever possible.. You should eat approximately 2 servings from this category each day.

133334[/snapback]

That is true.... lentils are equivalent to meat BUT with less fat..... So i guess they are superior to meat which has plenty of other disadvantages....

Fateh!

[randip singh]

That is true.... lentils are equivalent to meat BUT with less fat..... So i guess they are superior to meat which has plenty of other disadvantages....

Fateh!

133467[/snapback]

Heeuh? I can't believe you just did that? :lol: @

The entire sentence says

All types of meats are included in this category and red meat is an excellent source of iron and vitamin B12, but try to choose the leaner cuts and trim off all visible fat before cooking. Lentils, nuts, peas and beans are also in this food group. Try to use lower fat versions of all these foods whenever possible..

ALL meaning the lentils meats , fishes etc!

Nothing about lentils being superior!

Try this with someone who cannot read English next time!

[H4RPAL]

Palamrinders comments don't seem as dubious as you make them out to be ( I might be wrong). The section of your article shows lentils etc are an adequate replacement for meat, as they are classed in the same category.

He then suggests lentils have lower fat ( not neccessarily using the article as a basis for this view, as this issue is not commented upon at all within it) and as such in his opinion he sees them as superior to meat.

If you read the post again, he quotes "That is true.... lentils are equivalent to meat BUT with less fat..... So i guess they are superior to meat which has plenty of other disadvantages...."

The only bit I sense him quoting from the article is regarding the notion that lentils are a substitute to meat, the rest I gathered was from his own opinions, and the last comment certainly was an opinion based one.

Perhaps he could shed some light as to what exactly was suggested by his comment.

[Akaal Purakh Di Fauj]

Ahhh Bhai Randip Singh, jathedhar of the dead carcass eaters krew

The subject relating to the nutritional value of the non-vegetarian foods falls into a sphere of medical science. The Medical views in this respect are varied. Some doctors are of the opinion that flesh of animals has more of A-class proteins and thus their intake helps in bringing strength to the body. As contrary to it, the other medical view is that the flesh as food is unnatrual for the human body. Its consumption by humans leads to the deterioration of their gums, digestive system and blood pressure. Here are a few similar medical opinions:

1.) "Meat is an unnatural food. Its consumption leads to a number of diseases e.g. fistula, tb etc. At the moment meat-eating is known to be the cause of 99% of the diseases of the world." Dr Joseph Old Field

2.)"Meat eating leads to headache, constipation, heart lesion, loss of vitality and a number of other disorders." Dr W.H.L Chen

3.) A Fistula specialist Dr. Well writes in his book that every year about 255 million peole in the whole world die of fistula. Their number in england and wales is as much as 30,000. And the major reason behind this is their habit of flesh eating

However, medical opinions keep changing everyday. In practice we can see that neither all the flesh eater are fit and healthy nor all the vegetarians are unhealthy. The truth is that flesh eaters may look more fleshy and plump but the non flesh eaters have been observed to possess greater strength of body and mind to encounter adversities.

To some extent it is essential to accept and adopt the medical advise for the maintenance of the health of the body. However, only this earthen vessel is not the body. The real body is a component of five material elements with the divine soul dwelling in it. And this soul is the top most important part of the body. Without it the body cannot exist. Whereas it is essential to maintain health and strength of the outward body, it is simultaneously the basic responsibility of man to maintain strength of his soul. Thus only that type of food deserves to be classed as nutritional which strengthens body and mind or soul both.

The research and knowledge of the medical science is limited to the earthen body only. They have no knowledge of the soul. Thus their recommendations pertain only to outward material part of the body. To get the flesh food the killing of animated beings is inherent. This barbarous action results in depriving the mind of its divine and noble qualities and hence it becomes weak and timid. The body with a timid mind is worthless in spite of its robust physical nature.

I will finish this of later for you BHAI randip singh, but before you reply, please engage that brain which waheguru blessed you with :lol:

[randip singh]

Palamrinders comments don't seem as dubious as you make them out to be ( I might be wrong). The section of your article shows lentils etc are an adequate replacement for meat, as they are classed in the same category.

He then suggests lentils have lower fat ( not neccessarily using the article as a basis for this view, as this issue is not commented upon at all within it) and as such in his opinion he sees them as superior to meat.

If you read the post again, he quotes "That is true.... lentils are equivalent to meat BUT with less fat..... So i guess they are superior to meat which has plenty of other disadvantages...."

The only bit I sense him quoting from the article is regarding the notion that lentils are a substitute to meat, the rest I gathered was from his own opinions, and the last comment certainly was an opinion based one.

Perhaps he could shed some light as to what exactly was suggested by his comment.

134017[/snapback]

No,

What the article is saying is eat foods of all these types with less fat!

[randip singh]

Ahhh Bhai Randip Singh, jathedhar of the dead carcass eaters krew

The subject relating to the nutritional value of the non-vegetarian foods falls into a sphere of medical science.  The Medical views in this respect are varied.  Some doctors are of the opinion that flesh of animals has more of A-class proteins and thus their intake helps in bringing strength to the body.  As contrary to it, the other medical view is that the flesh as food is unnatrual for the human body.  Its consumption by humans leads to the deterioration of their gums, digestive system and blood pressure.  Here are a few similar medical opinions:

1.) "Meat is an unnatural food.  Its consumption leads to a number of diseases e.g. fistula, tb etc.  At the moment meat-eating is known to be the cause of 99% of the diseases of the world." Dr Joseph Old Field

2.)"Meat eating leads to headache, constipation, heart lesion, loss of vitality and a number of other disorders." Dr W.H.L Chen

3.) A Fistula specialist Dr. Well writes in his book that every year about 255 million peole in the whole world die of fistula.  Their number in england and wales is as much as 30,000.  And the major reason behind this is their habit of flesh eating

However, medical opinions keep changing everyday.  In practice we can see that neither all the flesh eater are fit and healthy nor all the vegetarians are unhealthy.  The truth is that flesh eaters may look more fleshy and plump but the non flesh eaters have been observed to possess greater strength of body and mind to encounter adversities.

To some extent it is essential to accept and adopt the medical advise for the maintenance of the health of the body.  However, only this earthen vessel is not the body.  The real body is a component of five material elements with the divine soul dwelling in it.  And this soul is the top most important part of the body.  Without it the body cannot exist.  Whereas it is essential to maintain health and strength of the outward body, it is simultaneously the basic responsibility of man to maintain strength of his soul.  Thus only that type of food deserves to be classed as nutritional which strengthens body and mind or soul both.

The research and knowledge of the medical science is limited to the earthen body only.  They have no knowledge of the soul.  Thus their recommendations pertain only to outward material part of the body.  To get the flesh food the killing of animated beings is inherent.  This barbarous action results in depriving the mind of its divine and noble qualities and hence it becomes weak and timid. The body with a timid mind is worthless in spite of its robust physical nature.

I will finish this of later for you BHAI randip singh, but before you reply, please engage that brain which waheguru blessed you with :lol:

134054[/snapback]

Here we go again with BHAI Rajinder Singh the EMPTY carcass, and throwing rotting Gajjar's and Moolee's at people who don't share his extreme point of view.

Mate you have a problem with meat eater's. I do not. The Guru's do not. The Sikh holy texts do not! Scientists do not!

You want to follow the teachings of your Jatha then thats fine with me, but don't try and make me swallow that.

Vegetarianism is cool in my eyes and so is eating meat. Neither will affect anyone spiritually.

As for health, like I said, as an athlete and power lifter I have experimented with all diets. Even Vegan at one time. The one that suited me was 2/3 rd's veg to 1/3 lean meat. As a result, despite prolonged lay off, and a severe injury (which meant I gained weight), my health, cholestrel etc is 100% a OK!

Thanks

PS if you insist on insulting me I will reply in kind!

[palamrinder]

Palamrinders comments don't seem as dubious as you make them out to be ( I might be wrong). The section of your article shows lentils etc are an adequate replacement for meat, as they are classed in the same category.

He then suggests lentils have lower fat ( not neccessarily using the article as a basis for this view, as this issue is not commented upon at all within it) and as such in his opinion he sees them as superior to meat.

If you read the post again, he quotes "That is true.... lentils are equivalent to meat BUT with less fat..... So i guess they are superior to meat which has plenty of other disadvantages...."

The only bit I sense him quoting from the article is regarding the notion that lentils are a substitute to meat, the rest I gathered was from his own opinions, and the last comment certainly was an opinion based one.

Perhaps he could shed some light as to what exactly was suggested by his comment.

134017[/snapback]

I am not as eloquent as you veer randip... but i guess veer harpal has elaborated my fact..... If you can get equal amount of nutrients from lentils, which are in same category as meat, then why kill a creature? just for your taste buds? There is nothing in meat that can't be subsituted by vegetarian diet. Even nature tries to stop people from eating meat by producing diseases as mad cow disease and latets one, bird flu disease.... Has anyone heard of such diseases coming from plants?

Fateh