Simple Health Cures

  Calorie my vary from women to women depending on height. weight, age and body composition. A muscular women needs 2,500 calories a day and wome with less muscle might only need 1,800. The rule of thumb is to eat no less than 10 times your body weight in calories.

   Carbonhydrates are the foundation of a healthy diet. Try to get 60 to 65 percents of your calories from carbonhydrates and make three to six of those serving whole grain, such as whole wheat bread and bran cereal.

    Fruits and Vegetables aim for five servings of vegetables and four servings of fruit a day and you’ll get a good helping of antioxidants substances  that protect your DNA the genetic information in every cell of your body from cancer.

   Lean protein now and with years to come you should be getting 10 to 15 percent of your calories from lean protein such as beans, peas, nuts, fish, skinless chicken, turkey and lean red meat. Check the label and if it say more 10 gram of fat per serving do not buy it.

   Dairy eat two or three servings of low fat daily products a day or 1000 mg of calcuim.  Low fat and fat free milk, yogurt and cheese are excellent sources of calcuim which keep your bones strongs.

   Fats you probably already know that you’re to eat fats and sweet “sparingly’. No more than 25 percent of your total  calories should came from fat. The best choices are monounsaturated fat bring down total cholesterol. Polyunsaturated fats like sunflowers seed, seasame, corn, soybean and other nuts is also good choices. These fat bring down all cholesterol levels. Food high in saturated fat and trans fatty acids should be eaten sparingly if at all.

   Fish eat two serving of salmon, mackerel, herring or  sardines each week and you’ll get 3.5 grans of fish  oil omega 3 fatty acid.

   Flaxseed is the vegetables source of omerga 3 fatty acid and helps prevents hearts disease and possibly cancer.

   Fiber try to get 25 to 35 grams of fiber a day. Eating high fiber foods like beans, whole grain cereal and bread, vegetables, fruits and nuts also lower cholesterol and the risk of heart disease.

   Low soduimlike naturally low in soduim like fresh fruits and vegetables and avoiding excessively salty food likes smoked, cured or processed meat. Try to get fewer than 800 milligrams of sodium per meal that equivalent contained in 1 teaspoon of table salt.