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Introduction to a Healthy Living
Healthy Lifestyle Plans with Diet & Exercise
for Control of Cardio-Metabolic Syndrome
Bala N. Aiyer, M.D.
The Metabolic Syndrome - The New Epidemic - 05 - Diet
Understanding proper Nutrition and Diet Plans

Choosing a Healthier Diet

 Once again: repeating the same message as a summary: Please read again about proper Diet  
 Eat a variety of foods - [see Diet Pyramid] 
There are over 40 nutrients that your body needs to stay healthy.
Since no single food can supply all these nutrients, it is important to eat a variety of foods
to make sure that you are getting enough of all of them.
The Food Guide Pyramid was developed to show the recommended balance
among food groups and help you plan a healthy diet.

Choose a diet with plenty of Grain products, vegetables and fruits.


This ensures that you get the recommended daily servings of fiber.
A diet high in fiber [20 to 30 grams per day] will:



* Give you a full feeling, which will help you reduce the amount of (Calories) food you eat;
* Reduce the blood cholesterol levels; and * Help control blood sugar levels

Foods in these groups include: bread, cereal, rice, pasta, apples, bananas, oranges,
berries, tomatoes, carrots, lettuce, asparagus, etc. --

Yes.: Lots of green and leafy Vegetables -- Lots of fiber but low in calories.
** Refer to the Diet Pyramid for the recommended amount of servings.

* Choose a diet low in Fat, low in saturated fat and cholesterol;
There are many different kinds of fats.
Although some fat is needed in a healthy diet, too much saturated fat can cause problems.
Avoid foods high in saturated fat such as bacon, sausage, bologna, ham, butter,
whole milk, ice cream, cream cheese, and peanut butter.



Select Food items that are GOOD for you and NOT those that just make you feel Good.



Serving Sizes for Common Foods:
Breads : 1 sliceVegetables : 1/2 cupMilk : 1 cupCooked Beans : 1/2 cup
Cereals : 1 ounceFruit : 1 medium pieceCheese : 1 1/2 ouncesCooked lean meat : 2 to 3 oz.
Cooked Rice or Pasta : 1/2 cupFruit Juice : 3/4 cupEggs : 1 eggPoultry & Fish : 2 to 3 ounces


for Diabetes and Weight Control Plans -- may be good for Everyone
A : Fats, Oils & Sweets
Use Sparingly
B : Nuts & Dry Beans
2 to 3 Servings
C-1: Milk & Dairy Products
2 to 3 Servings Choose Low Fat Milk or Soy Milk Only
C-2: Meat, Poultry, Fish, Eggs Group :
2 to 3 Servings
D-1 : Bread, Cereals, Rice, Potato & Pasta Group [Starch]
4 to 6 Servings daily
D-2 : Beans and Lentils Group [Starch + Protein]
2 to 3 Servings daily
E-2 : Green Vegetable Group
6 to 9 servings daily
E-2 : Fruits Group
2 to 4 Servings dalily

In this section I will add some good recipies for you.
Also let us see what we can eat and cannot and why she should not panic about diet.



" Calories In = Calorie Out = ' Same Weight
" Calories In > Calorie Out = 'Gain Weight
" Calories In < Calorie Out = 'Lose Weight

Are you overweight?


Count Your Calories and eat properly, a nutritious food-- See next page on Exercise


Balance the food you eat with physical activity
" Food has calories, which your body uses as energy.
" If you eat more than your body burns the extra calories may be stored as fat.
" If you want to keep the same weight the calories you eat must equal the calories you burn.
" To lose weight, the calories you burn must be more than the calories you eat.

You can burn calories only with Exercise and physical activity.

-- This is called Behavior Modification --
Essential Changes -- for a healthy Heart and General Health0