Grains, whole grains, cereals, breads, pasta
Vegetables and Fruits
Dairy, milk, cheese, yoghurt
Meat, protein, poultry, fish, eggs
Breads, cereals and grains give you sustained energy throughout the day as well as giving you bulk to help properly clean out your bowels protecting you against bowel cancer. In fact by just adding 35 grams of fibre per day can reduce rectal cancer by 67%.
Eating grains also protects against the risk of diabetes and insulin resistance and cardiovascular disease and lowers cholesterol levels.
In a study of 70,000 women over a 12 year period it was found that women who consumed grains as part of their daily diet weighed less than the women who consumed less grains.
Dairy, cheese and yoghurt helps strengthen bones and protect against future osteoporosis.
Studies have confirmed that a diet rich in calcium, magnesium and potassium which are nutrients found in dairy foods actually lower blood pressure while reducing the risk of hypertension. It is also an important component for proper muscle and nerve function.
Fruits and vegetables contain antioxidants which fight against free radicals that age the body. Like grains they also provide bulk for the bowels and therefore reduce the risk of contracting bowel and rectal cancer. Eating oranges and tomatoes also increases the ability to absorb iron from meat.
Fruits and vegetables also contain carotenoids which reduces the risk of heart disease and stroke.
Meats gives a natural source of Vitamin B12 that cannot be sourced from non meat products. The body can metabolise and absorb Vitamin B12 fives times more from meat compared to its pill form. It is a rich source of iron which is needed to carry precious oxygen to the organs and muscles and for proper neural and brain function.
You can consume enough from your diet naturally that you shouldn’t have the need for vitamin supplements.
Dark green leafy vegetables are a great source for iron but compared with meat, weight for weight 100 grams of liver contains around 6,000 micrograms of iron compared to 325 micrograms in 100 grams of spinach. So as you can see protein is a great pure source of iron and many other vitamins and you can stay healthy by consuming around 75 grams 3 times per week.
The Recommended Daily Servings For A Balanced Diet
Grains: the recommended daily dietary amount is around 170 grams per day
Vegetables: 3 serves per day
Fruits: 2 serves per day
Dairy: 3 cups per day
Meat and Beans: 150 grams per day
So now you know the types of foods you should be eating. Ask yourself this? Do you really think your body is getting the right balance of powerful antioxidants, vitamins, minerals, carbohydrates, proteins and good fats to fuel your body and keep it fit and healthy from a junk food restaurant?
Of course not, it's time to start thinking about what you put in. Because like most things in life, the end result depends upon it. If you want your body to look fit, healthy, lean and strong then you have to feed it well.
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My name is Dave Hagger, founder of Seriously Fit Bootcamp
As a fitness professional I frequently meet people who want to lose weight but just have no idea where to start.