Healthy Diet, Exercise, and Supplements
A healthy diet is necessary for proper body and
brain functions. What is a healthy diet? How much
exercise do we have to have? Do I need
supplements?
The FDA's food guide pyramid suggests
percentages of each food group (below) that
constitute not only a healthy, but recommended
daily diet. Or do they? What about vegetarians
and vegans? In 1992 that pyramid was replaced
with a newer version.
Food Groups
If you choose the right percentages of foods from
the right groups, you will have a healthy diet.
Eating a variety of foods is the best way to get all
the vitamins and minerals you need each day, as
well as the right balance of carbohydrates,
proteins, fats, and calories. Whole or
unprocessed foods — like fresh fruits and
vegetables, whole grains, low-fat dairy products,
lean meats, fish, and poultry — are the best
choices for providing the nutrients your body
needs to stay healthy. Easier said than done in
todays fast paced, fast food society. Even if you
are careful at home, you are at the mercy of
sugars and fats hidden in fast foods, carry out,
and dine in restaurants. Another problem is the
depletion of soil nutrients, and in turn, depletion
of nutrients in our food. Processing also depletes
nutrients.
Vitamin and Mineral Supplements
So how do you get enough nutrients if you don't
eat right or your food doesn't have enough
nutrients, supplements. Without the proper
amount of nutrients, your immune system could
suffer, and once that occurs, the body will be
unable to function normally. How do you know
which vitamin or mineral supplements to take? As
a general rule, a multivitamin with minerals is
enough. Women need more calcium, and
pregnant women need special vitamins. What if
you are anemic? That depends on the type of
anemia. Iron deficiencies are common since most
of us use Teflon pans instead of iron skillets to
cook in these days, but B-vitamin deficiencies are
a little more complex. B-vitamin deficiencies are
common in third world countries, but recent
research shows that it is more common and
undiagnosed in the U.S. than once believed, and
they can cause a wide range of mild to serious
problems. To the right is a chart. If you do not eat
any of the foods listed under a vitamin or mineral,
then you may need a supplement.
A healthy diet is necessary for proper body and
brain functions. What is a healthy diet? How much
exercise do we have to have? Do I need
supplements?
The FDA's food guide pyramid suggests
percentages of each food group (below) that
constitute not only a healthy, but recommended
daily diet. Or do they? What about vegetarians
and vegans? In 1992 that pyramid was replaced
with a newer version.
Food Groups
- 1) Bread, Cereal, Rice, and Pasta Group
2) Vegetable Group
3) Fruit Group
4) Milk, Yogurt, and Cheese Group
5) Meat, Poultry, Fish, Dry Beans, Eggs,
and Nuts Group
If you choose the right percentages of foods from
the right groups, you will have a healthy diet.
Eating a variety of foods is the best way to get all
the vitamins and minerals you need each day, as
well as the right balance of carbohydrates,
proteins, fats, and calories. Whole or
unprocessed foods — like fresh fruits and
vegetables, whole grains, low-fat dairy products,
lean meats, fish, and poultry — are the best
choices for providing the nutrients your body
needs to stay healthy. Easier said than done in
todays fast paced, fast food society. Even if you
are careful at home, you are at the mercy of
sugars and fats hidden in fast foods, carry out,
and dine in restaurants. Another problem is the
depletion of soil nutrients, and in turn, depletion
of nutrients in our food. Processing also depletes
nutrients.
Vitamin and Mineral Supplements
So how do you get enough nutrients if you don't
eat right or your food doesn't have enough
nutrients, supplements. Without the proper
amount of nutrients, your immune system could
suffer, and once that occurs, the body will be
unable to function normally. How do you know
which vitamin or mineral supplements to take? As
a general rule, a multivitamin with minerals is
enough. Women need more calcium, and
pregnant women need special vitamins. What if
you are anemic? That depends on the type of
anemia. Iron deficiencies are common since most
of us use Teflon pans instead of iron skillets to
cook in these days, but B-vitamin deficiencies are
a little more complex. B-vitamin deficiencies are
common in third world countries, but recent
research shows that it is more common and
undiagnosed in the U.S. than once believed, and
they can cause a wide range of mild to serious
problems. To the right is a chart. If you do not eat
any of the foods listed under a vitamin or mineral,
then you may need a supplement.
Exercise
Do you have an active lifestyle
or a sedentary lifestyle. Either
way, you still need to exercise.
Why do I need exercise if I
have an active lifestyle? Active
does not necessarily work all
the muscle groups, nor does
it guarantee a good cardio-
vascular workout.
How do you know what
exercises to do with all
the fitness hype? They
have ab, butt, hip, & thigh
exercises, cardio, exercise
for beginners or pros,
strength training to
personal training, and
yoga, pilates, and flexibility
training!
Do you have an active lifestyle
or a sedentary lifestyle. Either
way, you still need to exercise.
Why do I need exercise if I
have an active lifestyle? Active
does not necessarily work all
the muscle groups, nor does
it guarantee a good cardio-
vascular workout.
- Exercising can make you
feel and look better
(younger) and it helps
maintain muscle mass,
avoid weight gain, and
prevents the metabolism
from slowing down to a
crawl (which can cause
weight gain).
How do you know what
exercises to do with all
the fitness hype? They
have ab, butt, hip, & thigh
exercises, cardio, exercise
for beginners or pros,
strength training to
personal training, and
yoga, pilates, and flexibility
training!
- If you haven't exercised
in a while or ever, then
no doubt, you are a
beginner. If you have a
sedentary job, you are
still a beginner. People
with active jobs would
rank intermediate or pro.
Which ever the case,
you need at least 30
minutes of exercise 3
days a week, at least 30
minutes of cardio at least
2 days a week, and at
least 30 minutes of
weight and/or flexibility
training at least 2 days a
week? Why? What you
DON'T do today effects
you tomorrow.
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