Muscle Building - A Proper Blend of Diet and Exercises Alone Will Get You the Desired Results

If building muscle mass and burning calories are your goals, you must first reconcile to the fact that there is no miracle process and it cannot happen overnight as many spurious websites claim. The process is slow and steady and you can certainly achieve your goals if you consistently follow the proper procedures. Everyone knows that a proper blend of diet and exercises alone will get you the desired results. Read on to know how you can use both these elements to your maximum benefit.

Here are some of the points that you should incorporate into your daily diet.

Diet

- Boost your calorie intake by an average of 25%. For example, if your current intake is around 2,000 calories per day, increase it to 2,500.
- Make sure that you take in sufficient proteins to support muscle growth - 1 to 2 grams per pound of body weight is ideal. So, one who has a body weight of 100 pounds should consume at least 100 to 200 grams of protein.
- Change your eating habits. Eat five proportionate and balanced meals per day at more frequent intervals instead of the 3 large meals that you consume normally. This increases your metabolism rate.
- Surprising as it may sound, you should not eat fat, especially those saturated fats that you find in butter, chips or bacon. Instead, go for the beneficial monounsaturated fats that are most essential for distributing Vitamins A, D, E and K that are important for improved eyesight and enhanced skin conditions. You can find monounsaturated fats in olive, canola, sesame oil, avocado and nuts like almonds, cashews, pistachios and peanuts and these have a positive impact on your general health.
- Omega-3 fats are extremely conducive to the proper running of the heart, improving eyesight and brain development. You can find these mainly in salmon, sardines, trout and tuna.
- If you want to check up on how much fats you would be consuming, there is a simple thumb rule for it. For the right assessment of Trans fats input, multiply calorie intake by 0.001 and for saturated by 0.008%. For good fats, multiply by 0.003.
- Vitamins also form an important input for a well-balanced diet. For this, you would well include a vitamin supplement in your diet for a healthy body and mind.

Muscle Building - A Proper Blend of Diet and Exercises Alone Will Get You the Desired Results

Exercise

While a good diet exploits the potential of your body and builds up your stamina, you can make no progress in muscle-building without a slew of exercises to replace your old toothless muscles with the leaner and stronger new ones. Here are some tips on how to go about it.

- Warm up exercises are indispensable before you start on a workout routine. A low intensity routine meant to warm up your body system, stimulate the muscles, and prepare them for the normal and more difficult routines that are to follow. They then make way for a better mindset and readiness to continue the more difficult routines and complete them without injury.
- Restrict your workouts to about 30 to 45 minutes per day and make sure you target the three to eight muscle groups with about 6-12 repetitions each.
- Vary your routines every 4 to 6 weeks when you find that a particular routine are not getting the required results.
- Make sure to give yourself rest every alternative day to help the muscles to repair and recuperate.
- Go for a whole body workout, which involves using more muscles and producing more hormones that stimulate muscle growth. In this, make sure that you provide for equal attention to all muscle groups.

Muscle Building - A Proper Blend of Diet and Exercises Alone Will Get You the Desired Results

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A Reactive Hypoglycemia Diet That Works

Trying to adhere to any strict diet regimen can become a daunting challenge for anyone. There is a huge hullaballoo about calorie count, the quantity of carbohydrates, proteins and fiber in each meal and to keep a watch over labels that speak of how much of what nutrient is present in the food. In reality, trying to keep a check on all of these is not only difficult but next to impossible. Sooner or later, everyone fails to live up to a diet that demands far too much focus than what is humanly possible.

While normal diets are hard to stick to, when it comes to a reactive hypoglycemia diet, it can become more than a challenge. But the crux of the problem with reactive hypoglycemia is not in the diet that people are recommended or should be on but the basic understanding of the condition. Reactive hypoglycemia has almost the same symptoms as that of hypoglycemia and many people, especially who are diabetic, get too anxious about everything they eat. There are some misconceptions about the ideal reactive hypoglycemia diet which is why many do not get to see results.

Diet

First, a reactive hypoglycemia diet is typically an eating habit where fiber and protein are the two most important nutrients followed by complex carbohydrates; and there is a need to eat at a regular frequency. Ideally, one should have a small meal every two hours. Hydration is very essential but not with drinks that are either caffeinated or alcoholic. Drinking water is always best.

A Reactive Hypoglycemia Diet That Works

Second, it is important to start eating whenever the symptoms start to show up. Waiting for a better time to eat or keeping the stomach empty are to be avoided as otherwise any attempts would be counterproductive.

Now, the best reactive hypoglycemia diet is one where you eat all home cooked meals, but that may not be possible all the time. Here are some foods that you should consider including in your diet - yogurt, cottage cheese, fruits, nuts, butter (peanut and almond), whole grain breads, crackers, chicken, turkey, tuna, salad that have generous quantities of beans, soups, whole grain crackers, vegetables, legumes and whole grains. Coffee or tea should be completed opted out of and if one has to drink them then non caffeinated tea should be the choice. Colas or any kind of soft drink that is carbonated or has some synthetic flavors should be avoided.

The meals should be evenly split across the day and no meal should be large or small.

A Reactive Hypoglycemia Diet That Works

Elvis is the owner of http://www.reactivehypoglycemiacure.com. His website offers information on reactive hypoglycemia and a reactive hypoglycemia diet.

How to Make the Lemon Detox Diet Drink - The Correct Recipe and Ingredients

Getting this very simple recipe right is crucial to your ultimate result.

Ingredients for the Lemon Detox Drink

Diet

• 2 Tablespoons Freshly Squeezed Lemon Juice
• 2 Tablespoons Maple Syrup Grade B
• 1/10th Teaspoon Cayenne Pepper
• 8 fl Oz's Pure Water

How to Make the Lemon Detox Diet Drink - The Correct Recipe and Ingredients

Mix all of the ingredients together in a glass and enjoy! Initially you may find the cayenne pepper a little hot, especially if you are not used to spicy food but this is something that you also become accustomed to very quickly.

I was quite surprised at how hot it was when I first tried it but I was soon adding extra cayenne for an even stronger detox towards the end.

You'll need to drink a minimum of 6 detox drinks throughout the day. Somewhere between 8 - 12 is ideal. Make sure that you are also drinking plenty of fresh pure water throughout the day too.

Whenever you start to feel a bit hungry, go and mix yourself a drink. This tends to keep hunger pains at bay pretty quickly. Once you get past day 3, you'll probably find that you will experience very few actual hunger pains although about 1 in 4 people do say that they have regular hunger pains throughout. But don't worry, I've got a good feeling that you'll be one of the lucky other 3!

The drink is best made fresh each time that you want to drink it but this sometimes isn't possible, especially if you are heading off to work. To try and maintain the cleaning power of the lemon enzymes, make a concentrate of the maple syrup and the lemon juice and just add water when you want to drink it.

**TIP**

So if you were planning on drinking 3 drinks whilst you were out, you would need to make up a concentrate of 6 tablespoons of lemon juice and 6 tablespoons of maple syrup.

To make life easier on yourself, take 3 separate bottles of water each containing 8 fl Oz's of pure water but with the capacity for 10 fl Oz's as you will be adding your concentrate to it.

You'll need to pack a tablespoon for measuring and your cayenne to add at the end. (you can add 3/10ths of a teaspoon of cayenne to the concentrate but cayenne tends to get hotter when it hits liquid and is left for a period of time).

Once you're ready for a drink, just get your concentrate out and give it a good shake, then measure 4 tablespoons into the bottle, add your cayenne, shake and drink!

**Tip**

If hunger creeps in just distract yourself. I decided to detox my house whilst I detoxed my body. There is nothing quite like cleaning to keep you focused and distracted. My house had never looked so good by the time I had finished my detox and of course it helps when you get so much more energy than you normally have.

If you don't have a house to clean try some light exercise as this will make you feel great and keep your mind off food. Don't forget to keep drinking the detox drink and replenishing your water supplies.

How to Make the Lemon Detox Diet Drink - The Correct Recipe and Ingredients

Nikki writes a blog focused on the Lemon Detox Diet and also has a completely Free Guide to the Lemon Detox available on her site.

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Eating a Balanced Diet

Balanced diet means a diet that has food items from all the major food groups. There are five major food groups which are grains, vegetables, fruits, dairy and meat and meat alternatives.

The key to a healthy balanced diet is variety. You need to consume food from all the different food groups to ensure that your body is getting the vitamins, nutrients, and energy it needs to function properly and be healthy. This also means not cutting foods from your diet. The scare of fat has people cutting it entirely from their diet, which is actually bad. Your body needs the fat to metabolize properly and release the energy that your body runs on. If you deprive your body of it, you will get cravings and eat unhealthy processed foods that are high in sodium, and contain trans fats.

\"balance Diet\"

Eating a balanced diet is not only about eating one good meal, or only eating three meals a day. A balanced diet involves eating small meals and snacks throughout the day to ensure your body is constantly receiving the nutrients, energy, and vitamins that it needs to function at peak form. You may be eating three good meals a day, but because they are so far apart and you get hungry, the snacks you choose might not be healthy, full of sugar and get metabolized so fast, that an hour later, you are hungry again.

Eating a Balanced Diet

In order to achieve a good nutritional balance, each meal needs to have all the different food groups. The snacks in between should also reflect that. Reaching for a piece of fruit, or some veggie sticks is a much better option than fighting with the vending machine.

Fruit and vegetables

These should make up about a third of your daily diet and can be eaten as part of every meal. Canada's Food Guide recommends 7-8 servings of fruit and vegetables a day. But what is a serving? A single fruit, such as apple, orange, peach, pear, etc count as a single serving. Some strawberries, a handful of raspberries, blueberries, and blackberries also count as a serving. Dried, frozen, or canned fruits and vegetables also count towards your daily intake. A cereal bowl of lettuce or other green leafy vegetables count as a serving. An onion, some leeks, two large handfuls of shredded carrots, or cabbage also count as a serving each. Potatoes, although vegetables, do not count as a vegetable serving, as they are starchy and belong to the starch group. Sweet potatoes are on the other hand, are an excellent source of vitamins. You should also consume a different variety of fruits and vegetables every day to ensure that you are getting the maximum nutrition possible. Eating the same fruits and vegetables day after day will probably cause you to miss out on other nutrients. If this sounds like you, consider a fruit and vegetable supplement.

Starchy Carbohydrates

This food group should also make up about a third of your diet and contains the starchy carbohydrates that are the body's main source of energy.

When selecting products from this food group, choose unrefined carbohydrates over those that have been refined, as they will contain the whole of the grain. Wholegrain foods are rich in fibre and other nutrients that have many health benefits. Choose brown rice over white. Whole grain pastas, over the regular white semolina. This food group should not be cut out of your diet completely. Starch contains sugar which is your body's main source of energy. These foods can be broken down quickly and the energy absorbed right away. By the time the starch has been metabolized, the protein and vegetables and dairy that you have also consumed would also be metabolizing, providing your body with all the nutrients and vitamins it needs. Eating the starchy foods also sends a quick message to your brain that you are getting full. Eating protein alone will cause you to eat more, as it takes longer for it to be processed by your body, as it will take longer for the "I'm full signal" to be sent to your brain. In the end, you will end up consuming more calories and they will have to be converted into fat. So don't cut the starches out completely, you just need to make better choices of it.

The final third of a balanced diet is made up of three groups containing foods that need to be consumed in smaller proportions than the other two principal categories. These food groups also contain nutrients essential to our diet, so it's important not to leave them out altogether.

Milk and dairy foods

These should be eaten in moderation because of their high saturated fat content, but they're an important source of calcium, which is essential for healthy bones and teeth. Choose low-fat or reduced-fat version

Meat, fish, eggs and beans

This food group includes both animal and plant sources of protein, which is a major functional and structural component of all cells. Protein provides the body with between 10 and 15 per cent of its dietary energy, and is needed for growth and repair.

Foods and drinks high in fat and/or sugar

This group makes up the smallest section include foods that should only be eaten sparingly because, although they're an important energy source, they contain very few nutrients and are often known as 'empty calories'.

They should only be eaten as occasional treats, or to increase the palatability of other important foods (such as olive oil on salads, a scraping of spread on bread, or a sprinkling of sugar on some tart fruits).

Having said all this, an occasional treat is definitely in order. The big part of a balanced diet is proportion and variety. So if you are generally hitting all your food groups, go ahead have that piece of cheesecake, just don't eat the whole cake on your own. You know your body best, and it will send you signals of what it needs. This is why you get cravings. Your body is lacking a vital nutrient. It is how you eat to satisfy those cravings that makes a huge difference.

Eating a Balanced Diet

Wendy Singh, BASC. Nutrition and Food
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Balanced Diet - Eat Healthy and Stay Fit

What does a balanced diet constitute? Does it contain out of the world food? Or does it comprise absolutely tasteless bland food? Well none of the above questions are framed in the right way to get a proper answer. Balanced diet actually means no less food, but it constitutes adding the right amount of food from all the food groups required for the growth and proper functioning of the body. The food groups are discussed one by one below.

Carbohydrates

\"balance Diet\"

This group of food is responsible for giving you the energy to work for the whole day efficiently. We obtain food in the form of starch mainly to provide us with carbohydrates. Various enzymes of our digestive system converts this starch into a simpler form called the glucose. This glucose is transported to various tissues in the body by blood to provide the energy for the proper functioning of all the tissue systems of the body. Consumption of main course in the correct proportion gives the requisite amount of starch required by the body for the production of energy. If this energy containing food is not utilized in the body it can lead to obesity. So maintain healthy eating habits.

Balanced Diet - Eat Healthy and Stay Fit

Proteins

The growth and repair of the body are carried out by proteins. These are large molecules and they are broken down into essential amino acids by the digestive enzymes of the body. The DNA present in the body is responsible for the conversion of amino acids to proteins that can be used by the body for the purpose of growth and repair. Excessive protein intake can cause trouble by gradual accumulation in certain areas of the body resulting in tremendous pain in those regions.

Fats

Fats provide the maximum of calories among all the required elements. They are also used and stored under the skin for support and even for the purpose of providing warmth. Do not make the mistake of completely removing fats from your diet in order to look beautiful and elegant. There are chances that if you consume too much of carbohydrates and proteins you can convert them into fats in future for the lack of utilization. You must strike a balance in order to spend the required amount of energy according to the food that you take in.

Vitamins

These are required in small quantities in order to give protection against certain diseases and carry out some of the normal functions of immunity in the body. Vitamins A, D, E and K are the fat soluble vitamins while the others are B group vitamins and the C group vitamins which happen to be water-soluble.

Mineral salts

They are also required in very small quantities in order to make the hormones of your body run properly and in order to prevent any kind of diseases.

Your healthy balanced diet should constitute of all the above elements so that you may stay fit and healthy.

Balanced Diet - Eat Healthy and Stay Fit

The author Thomas Zoellner is an diets expert. Get more informations about balanced diet and visit his website http://balanceddietguide.com with more than 300 articles and videos now.

How to Reverse Cirrhosis - Cure Your Liver Cirrhosis Naturally

When the liver cells start hardening and get scarred, because of a degenerative inflammatory disease mainly caused by excessive alcohol consumption, it is called cirrhosis of the liver. Some of the symptoms of liver cirrhosis are jaundice, red palms, vomiting, enlarged liver, weight loss, poor appetite, weakness, fatigue, upset stomach, diarrhea or constipation.

Well, it is possible to reverse cirrhosis of the liver and this article is dedicated to the methods of cirrhosis reversal.

• You should always try your level best to consume a very balanced diet consisting of at least 75% or, if possible, even more fresh live raw foods, fresh seasonal fruits and veggies and just squeezed juices.
• Leafy veggies and herbs like raw turmeric, milk thistle, dandelion, artichoke, fringe tree, yellow dock, lycopodium, most varieties of nuts, asparagus, broccoli, raisins, spirulina, plums, dulse, kelp, peas, legumes and brown rice, bitter gourd, cooked neem leaves etc are extremely beneficial for the health of your liver.
• Prim rose oil and flax seed oil in their unfiltered organic varieties can take care of your liver.
• Essential fatty acids, omega 3, 6 and 9 fatty acids are also beneficial and they are found in fishes, fish oils and in nuts.

Things to avoid in order to prevent cirrhosis

• If you want to bid adieu to liver damage and cirrhosis forever, you have to completely give up on alcohol and all kinds of alcoholic beverages.
• You also have to stay away from drug abuse, LSD, ecstasy drugs, party drugs, cocaine, grass, pot, marijuana and everything else except doctor prescribed drugs as they can severely damage your liver.
• Try to eat lesser quantities of animal protein such as eggs, fish, meat, poultry products, chicken etc.

\"balance Diet\"

How to Reverse Cirrhosis - Cure Your Liver Cirrhosis Naturally

How to Reverse Cirrhosis - Cure Your Liver Cirrhosis Naturally

Did you know NAFLD or non alcoholic fatty liver disease alcohol related liver disease and liver damage and obesity and cirrhosis are on the rise in western countries and assuming alarming proportions? If truth be told, 33.3% American adults, at this very moment are affected by liver disease and the figures are alarming to say the least.

To know more on how to protect yourself from liver damage, cirrhosis and liver disease, visit http://www.soaringtop.com/liver/ and safeguard your precious health.

Child Body Odor - Causes and Cures

Does your child have a wet sock or locker room body smell? Normally kids need to begin using a deodorant when they are going through puberty, between the ages of 8 and 13 for girls, and ages 9 and 14 for boys. However some children have a noticeable body odor before puberty. There are some children, even as infants that produce more sweat than usual, a condition called hyperhydrosis. They are otherwise healthy except for excessive sweating.

Before you run out a purchase all kinds of deodorants and perfumes for your child, let's first look at what causes body odor and then what can be done to combat it.

\"balance Diet\"

Sweat and Body Odor

Child Body Odor - Causes and Cures

Contrary to popular belief, perspiration or sweat has no smell. That's right, sweat does not stink. The human body produces two kinds of sweat: eccrine, a clear, odorless sweat that appears all over our bodies, performing the vital role of regulating body temperature, and apocrine, a thicker substance that is produced by glands in the underarm, scalp, and groin areas. Sweat also provides natural method of removing toxins from the body.

Body odor occurs when sweat is exposed to bacteria on the skin. It is the mixture of sweat and bacteria which cause the bad smell. This occurs in places where sweat cannot evaporate easily for example the armpit or genital area.

Body Odor Prevention

The key to eliminating most body odors is to inhibit the body's production of apocrine sweat and descreasing the number of bacteria on the surface of the skin.

• Use an antibacterial deodorant soap: Wash daily with an antibacterial soap such as Dial or Safeguard.
• Use an acne cleanser: If antibacterial soaps don't work try using an acne cleanser that contains benzoyl peroxide. It has strong antibacterial properties. Be careful, excessive use can cause drying and irritation. You can also try Neosporin or an antibacterial ointment.
• Rubbing alcohol: Try rubbing alcohol, witch hazel or hydrogen peroxide for extra protection. These products help reduce the number of odor-causing bacteria.
• Try a homemade deodorant: Mix equal parts of witch hazel, Aloe Vera and mineral water. You can also ad 1 teaspoon of glycerin along with good smelling oil. Mix it in a spray bottle and enjoy!
• Antiperspirants: Antiperspirants are aluminum-based chemicals that block the pores of the apocrine glands and stop you from sweating. Antiperspirants may cause irritation or even contact dermatitis - red, swollen, itchy skin, especially in young children. If you use an antiperspirant, try one that is perfume-free.
• Deodorants: Deodorants eliminate or mask the smell of sweat by neutralizing bacteria. Deodorants do not prevent sweating, therefore, deodorants maybe reapplied during the day to prevent bacteria and bad odor from developing. Deodorants and remedies such as rubbing alcohol, antibacterial cleansers, or homemade deodorants may be less irritating to young skin than antiperspirants.
• Bathe daily: Regular bathing helps reduce the number of bacteria on your skin.
• Dry your feet thoroughly after bathing: Bacteria thrives in damp places such as between the toes. Use powders such as cornstarch, baking soda, or foot powders soda to help absorb moisture.
• Wear shoes and socks made of natural materials: Shoes made of natural materials, such as leather or a mesh material can help prevent sweaty feet by allowing your feet to breathe.
• Change socks often: Change socks once or twice a day, drying your feet
• Wear loose clothing: Wear loose and natural fabrics, such as cotton, wool and silk, which allow your skin to breathe.
• Odor fighting laundry detergents: Wash your clothes with an odor-fighting detergent. If necessary, change clothes or underwear during the day.
• Eat a well balanced diet: If there are a lot of toxins in the body, they can produce a bad odor. If you eat a balanced diet, and eliminate waste efficiently, none of your excretions, including urine and feces, should have a bad odor.

Excessive sweating (hyperhidrosis)

For most people sweating is little else than an annoyance. Others just produce more sweat than others for no apparent reason. Whatever the reason, there are some factors may make children sweat heavily. These include:

• Heredity: Some people have a genetic predisposition to sweat excessively.
• Certain foods and beverages: Hot beverages and spicy foods
• Certain types of medicines
• Diabetes: A fruity smell may be a sign of diabetes.
• Liver or kidney disease: An ammonia smell may be a sign of kidney or liver disease.
• Fever: A fever can occur with many types of bacterial and viral infections. Sweating profusely is the body's way of eliminating excess heat.
• Overactive thyroid (hyperthyroidism)
• Certain types of cancer: Leukemia and lymphoma can produce unusual sweating patterns.
• Metabolic Disorders: Some metabolic disorders such as Phenylketonuria (PKU) can body odor.

While in most children, body odor and sweating is not related to any medical
condition, if your child has an unpleasant odor, it should be evaluated by a physician.

Child Body Odor - Causes and Cures

Kaaryn Walker is the editor of [http://www.bodyodorgone.com], a website providing information on causes, symptoms and relief from body odor. To learn more about remedies for all types of body odor visit Body odor Gone [http://www.bodyodorgone.com]

Healthy Balanced Diet Foods

Finding healthy balanced diet foods can be tricky, especially in a world where you can find a fast food franchise on every corner. However if you know what to look for, most of the challenge is gone.

Food is made up of carbohydrates, proteins, fats, vitamins, mineral salts and fibre.

\"balance Diet\"

Carbohydrates make up most of our daily meals and contribute to most of your daily energy. Protein is used to repair your body, mainly your muscles. Fats are another form of energy however it is not burnt as easily as carbohydrates. Generally carbohydrates are used before fat for energy. Vitamins are very important for natural health but we only require very small amounts. Vitamin A, B, C, D & E all serve different purposes in the body. Mineral salts include iron, calcium, sodium and iodine which all serve different purposes. Once again only small quantities of these are needed. Fibre is the last main component. Fibre is needed for digestion. A lack of fibre can lead to serious colon and rectum issues.

Healthy Balanced Diet Foods

To have a healthy balanced diet you have to eat foods that make up these components in the optimum quantities suited to your lifestyle. To look and feel good the right amount must be consumed on a daily basis. Someone looking to lose weight should be constricting fat and carbohydrates more than someone trying to maintain their weight.

In order to find healthy balanced diet foods you must first calculate your activity level. An active person would require a high level of carbohydrates and proteins. These foods would include bread, cereal, rice and pasta for the carbohydrates. The proteins would include meat, poultry, fish and eggs.

The vitamins can be obtained from eating vegetables and fruits. Both these food groups are very important as without these a healthy balanced diet just cannot be obtained.

Milk, yogurt and cheese are also very important. They are rich sources of calcium which is vital for bone strength.

Fats should also be consumed but only in moderation. Oils and sweets can be very beneficial but only in very small amounts.

Healthy Balanced Diet Foods

This is a basic overview on some healthy balanced diet foods. There are many guides available that can help with this by creating meal plans and telling you exactly what is good for you. They can very affordable and well worth the money. If you would like some recommendations visit my review page here [http://spitfire-product-reviews.com/healthybalanceddietfoods].

A Balanced Diet

We have all seen by now the danger of being overweight. Obesity causes high blood pressure, heart disease and many other problems, which can, in the long run, prove fatal. Being underweight on the other hand is another health hazard, causing fatigue, predisposition to disease and infection, hair and skin problems. How do you strike a balance?

Regardless of our body weight, we need to eat certain foods in specific proportions every day. According to the nutrients they contribute, the various foods can be divided into seven groups.

\"balance Diet\"

The first group consists of milk and its products. An adult requires 2 to 3 servings of milk or its products everyday, and a child needs to have a minimum of 4 servings of milk daily. Besides providing good quality protein, milk also gives us calcium (for the bones and teeth) and vitamin B complex.

A Balanced Diet

The second group contains fats and oils (including butter, cream, vanaspati, ghee, etc.). The minimum daily fat/oil intake should be 3 tablespoons. This is chiefly the energy-providing group.

The third group is that of cereals. These are valuable for protein, iron, B complex vitamins and calories. They provide roughage that allows easy bowel movement and keeps the digestive system in order. Items include various types of bread, chapatis, idli, dosa, macaroni, noodles, rice etc. Any of these should be taken in every major meal, i.e., 3 servings perday.

The fourth group is that of proteins (body building) and contains meat, fish and poultry for non-vegetarians and nuts, dals and beans for vegetarians. One serving from this group is a must in our daily diet.

The fifth group is a provider of vitamin A (for eyes) and iron (blood formation). This includes all the green leafy vegetables like spinach, mint etc. Besides maintaining the health of eyes and the skin, these vegetables have roughage enough for regular elimination (bowel) habits. One or more servings of this group are essential in our daily diet.

The sixth group contains all the remaining vegetables and fruits. One or more servings of this group is also essential in our diet everyday. This group is a provider of all the vitamins and minerals that are essential for the normal functioning of our body system, which in turn is responsible for the healthy glow on our face, shine in our eyes and the health of our hair.

The last group is an important group, since it provides us with vitamin C. This vitamin is necessary for the health of our gums and blood vessels. It also protects us from contracting any kind of infections, especially cold and cough. Vitamin C sources are all citrus fruits like oranges and lemons, tomatoes, amla and guava. Even green chillies and capsicum are rich in vitamin C. A daily serving of this group is desired.

Out of the above, there is no group which provides all the essentials, that is why a serving of every group is necessary in our daily diet to maintain a balance among all the nutrients.

So keeping the various food groups in mind, it becomes very simple to have a balanced diet. Sugar is not mentioned in the seven groups since it provides only empty calories and does not come under the category of essential food items.

A Balanced Diet

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