Sunday, 2 September 2012

Healthy Diet

Nutrient Food

According to National Health Survey in Australia in 2007-2008, the results reveal that 61% of the Australian population are overweight or obese. About 40% of males and 30% of females were overweight and over 24% of males and females were considered obese. Therefore, it is necessary for most Australian to have a healthy diet lifestyle as it would helped reduce those percentage.

The following are some suggestion for a better healthy eating lifestyle:

  • Vegetable

Kale, Swiss Chard, Broccoli, Artichokes, String Beans, Asparagus, Spinach, Cabbage, Lettuce, Carrots, Butternut Squash, Sweet Potato, Corn, Eggplant, Mushrooms, Peppers, Tomatoes, and Onions

  • Beans and Legume

Chick Peas, Red kidney Beans, Lentils, and Adzuki Beans

  • Fruits

Blueberries, Strawberries, Kiwis, Apples, Oranges, Grapes, Pears, Pineapple, and Bananas

  • Raw Nuts and Seeds

Filberts, Almonds, Sunflower seeds, Sesame seeds, Walnuts, Cashews, Pecans and Flax seed

  • Bread and Cereals

Whole-grain breads, Pitas, Tortillas, Whole-grain pasta, Brown rice, Hot and cold unsweetened whole-grain breakfast cereals

  • Meats

Beef and pork that has been trimmed of its fat, Extra-lean ground beef, Fish and shellfish that's been baked, broiled, steamed or grilled

  • Drinks

Water, Low-fat and fat-free milk, diet soda, Fat-free and low-fat yogurt, Skim and 1% milk

Here are several benefits from these food:

Vegetable: Vitamin A (beta-carotene), carbohydrate, fibre, magnesium, iron, vitamin C, folate and potassium.

Bread and Cereal: Carbohydrate, iron, thiamin, energy, protein, fat, fibre, magnesium, zinc, riboflavin, niacin equivalents, folate and sodium.

Fruit: Vitamins, especially vitamin C, carbohydrate, fibre, and folate.

Milk, and Yoghurt: Calcium, protein, energy, fat, cholesterol, carbohydrate, magnesium, zinc, riboflavin, vitamin B12, sodium and potassium.

Meat, Fish, Nuts and Legumes: Protein, iron, zinc, fat, cholesterol, niacin equivalents and vitamin B12.

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