HEALTHY DIET

The health benefits of vitamins include their ability to prevent and treat various diseases including heart problems , high cholesterol levels, eye disorders, and skin problems.

Most vitamins also facilitate many of the body’s mechanisms and perform functions which are not performed by any other nutrients. Click on any of the vitamins below to find out more about its health benefits.

Vitamins can be consumed in a various ways. Most common vitamins are acquired through the foods we eat, but depending on your cultural or cuisine traditions, it is possible to be low in some natural vitamin intake.

Therefore, the nutrition industry has made supplements available that can boost the vitamin content in your body. A multivitamin is often considered one of the best options for improving the overall balance of your body, particularly if you have a job or a lifestyle that frequently causes you to miss meals, eat at strange times, or eat the same food very often.

                                                               Vitamins Source

Vitamins

Vitamin                               Food Source                         Health Role
Vitamin A Orange and yellow fruits, and vegetables,Leafy green vegetables,milk egg yolks,carrots,salmon. Prevents night blindness need for growth and cell development healthy skin, hair, and nails,may help prevent lung cancer.
Vitamin D Fortified milk butter, egg yolks, fatty fish, fish liver oil. Necessary for calcium absorption, helps and build strong bones and teeth.
Vitamin E Eggs, Vegetables oils,nuts,and seeds,fortified cereals. Protect fatty acids, maintains muscles and red blood cells, important antioxidant.
Vitamin K Spinach,cabbage,and green leafy vegeta bles,pork,liver and green tea. Essential for proper blood clotting.
Biotin Egg yolks,soybeans,cereals,and yeast. Energy metabolism.
Folate Liver,yeast,broccoli,avocados,legumes,many raw vegetables. Needed to make DNA,RNA and red blood cells.
Vitamin B1 Pork,legumes,nuts and seeds ,grains. Energy metabolism helps maintain normal digestion appetite, and proper nerve function.
Vitamin B2 Fortified cereals ,grains,meat and poultry,raw mashrooms,milk and other products. Essential for energy metabolism,aids adrenal function.
Vitamin B3 Poultry,Lean meat,seafoods,milk,eggs,bread and cereals. Needed to metabolize energy,promotes normal growth .Large doses lower cholesterol.
Vitamin B5 Almost all foods. Aids in energy metabolism,normalizing blood sugar levels, and synthesizing anyibodies,cholesterol,hemoglobin,and some hormones.
Vitamin B6 Meat,fish and poultry,grains and cereals, green leafy vegetables,potatoes, and soybeans. Promotes protein metabolism,proper nerve function,synthesis of red blood cells.
Vitamin B12 All animal Products. Needed to make red blood cells DNA,RNA and myelin.
Vitamin C Citrus fruits and juices, melons,berries,and other fruits,peppers,broccoli,potatoes,and many other fruits and vegetables. Strengthens blood vessel walls,promotes wound healing,promotes iron absorption,helps prevent atherosclerosis.

                                                                   HEALTHY DIET TIPS

Paying attention to what, when, how often, and how much you eat can be the first step to helping you eat better.

                                              Which types  of foods we should  eat?

                                                          Eat more of these nutrient-rich foods

                     Nutrients—like vitamins, minerals, and dietary fiber—nourish our bodies by giving them    what they need to be healthy. The guidelines advise adults to eat the following foods because they   are rich in nutrients.

Healthy Diet

Healthy Diet

                                                                          SOURCE OF NUTRIENTS

  1. fruits and vegetables
  2. whole grains, like oatmeal, whole-wheat bread, and brown rice
  3. seafood, lean meats, poultry, and eggs
  4. fat-free or low-fat milk and cheese, or substitutes (like soy or rice milk) that are high in                             vitamin D and calcium
  5.   beans, nuts, and seeds

                                                             less Eat  these foods

  Some foods have many calories but few  of the vitamins, minerals, or fiber your body needs. Added    sugars, solid fats, and refined grains pack a lot of calories into food but do not add nutrients. The        Government’s dietary guidelines recommend that you limit foods such as these:

Fat food

Fat food

sugar-sweetened drinks and desserts

foods with butter, shortening, or other fats that are solid at room temperature

white bread, rice, and pasta that are made from refined grains

         How can we follow a healthy eating plan?

               These tips may help we stay on track with  plan to eat better:

  • low-fat or fat-free yogurt
  • fresh, canned, or dried fruit
  • sliced vegetables or baby carrots

Have low-fat, low-sugar snacks on hand. Whether you are at home, at work, or on the go, healthy snacks may help to combat hunger and prevent overeating.

Select a mix of colorful vegetables each day. Choose dark leafy greens, such as spinach, kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes. 

Choose whole grains more often. Try whole-grain breads and pastas, oatmeal, brown rice, or bulgur.

Choose fresh fruit more often than fruit juice. Fruit juice has little or no fiber, the calories may be high, and many juices have added sugar.

Use fats and oils sparingly. Olive, canola, and peanut oils; avocados; nuts and seeds; olives; and fish provide heart-healthy fat as well as vitamins and minerals.
Limit foods and beverages that are high in sugar.

                                                 BREAKFAST TIPS

Break Fast

Break Fast

  • oatmeal with low-fat or fat-free milk or a soy-based drink, topped with walnuts and fresh or dried fruit.
  • a slice of whole-wheat toast with a thin piece of low-fat cheese
  • fruit smoothie made with frozen fruit and low-fat yogurt
  • high-fiber, low-sugar cereal with a soy-based beverage or fat-free milk