What makes a healthy diet? One of the best sets of recommendations is the U.S. government's Dietary Guidelines for Americans. Updated in 1990, these seven easy rules provide for a varied and well-balanced diet.

1. Eat a variety of foods.

2. Maintain healthy weight.

3. Choose a diet low in fat, saturated fat, and cholesterol.

4. Choose a diet with plenty of vegetables, fruits, and grain.

5. Use sugars only in moderation.

6. Use salt and sodium only in moderation.

7. If you drink alcoholic beverages, do so in moderation.

People who make habits out of these seven guidelines will reduce their risk of disease, feel better, and live longer. It's never too soon -- or too late -- to start.

Use skim or varieties of all dairy products (milk, yogurt, cheese, butter, cream, ice cream) Avoid all oils. If a recipe needs some oil/butter/Ghee, use olive or canola oil in small quanty. Make a habbit of brushing or spraying the oil in the pan instead of pouring.

Use nonsticking utensils for cooking.

First heat the utensil, then add (preferably spray) oil. A heated pan spreads the oil better.

Substitute baking, barbecue or grill for frying, if possible.

Look the labels on the food products carefully. Look for labels of lowfat or reduced fat.

Don't be carried away by the words 'No Cholesterol' on labels. Majority of vegetable products are cholesterol free. It is the fat content of the item which matters.

Avoid conventional fast foods. Salads, sandwiches, fresh fruits are best fast foods.

When you go to a hotel, give instructions to add only very small quantities of oils for cooking.

Eat only when you feel hungry.

Avoid eating while watching TV. You eat a lot and you don't know while watching TV

1 g of fat                        =       9 calories
1 g of carbohydrate        =       4 calories
1 g of protein                  =       4 calories

Only a controlled diet is not simply enough. Do remember that regular excercise is a must. It helps you in a number of ways.

You will protect your heart if you do a moderate level of physical activity throughout your life because, regular exercise helps you keepyour weight at a healthy level, lowers total blood cholesterol and increases HDL cholesterol (good cholesterol). It also lowers blood pressure and improves the way your body uses glucose.

People who are physically fit look good and feel good. A good exercise program will lengthen your life, improve your appearance, build self confidence and help delay the aging process.

Remember that you need to do something physical every day. If you don't use your joints, quite simply they'll tighten up with age to create the stooped, bent and worn out appearance associated with old age. People with arthritis experience less pain if they continue to keep their joints flexible.

The safest form of exercise is regular walking.

Other form of physical activities good for your heart that uses the large muscle groups are: running, jogging, swimming, bicycle riding, rowing, dancing, taking stairs, etc. While exercising, keep an eye on your Target Heart Rate.

Spend 30 minutes each day in brisk walking.

Park your car 10 minutes from work and walk. Make little changes in your habits.

Get off the bus or train 1 or 2 stops early and walk that last part.

Take the stairs instead of lift or escalators.

Don't look for excuses for not doing any physical activity.

I don't have the equipment. You can walk without any equipment. You need only a good quality of shoe pair.

I don't have the time. Change your daily routine to keep 20-30 minutes for exercise. You can exercise at any time, not necessarily in the morning.

I exercise on weekends. For best health, you need to exercise your heart and lungs regularly.

I don't have the will power. If you do it, you'll enjoy it, and if you enjoy it, you'll do it. Walk with a friend, you will encourage each other.

Get advise from your doctor before starting an exercise program, particularly if you

have heart disease
are overweight
have had a stroke
have high blood pressure
are a male over 35 years old or female over 45 years old.

Warning

If exercise causes discomfort, causes pain in your chest or your heart, makes you breathless or heart is breathing too fast, stop immediately and see your Doctor.

Before, during or after exercise (walking)

Drink water before you start walking or exercising. Replace fluid during and after you exercise by drinking water or fruit juice.
Avoid drinks like tea, coffee or alcohol as these can cause your body to lose fluid.
Wear comfortable clothing.
It is very important to wear shoes made for walking or running, otherwise you may harm your leg bones as too much pressure is exerted on your leg bones during walking, jogging or running.
Relax while you walk, take deep breaths, listen music or think about things you love or enjoy.
Warm up or stretch before you start the activity, and cool down with stretching afterwards.

The number of calories that you can burn during an activity depends upon age, body structure, heredity and lifestyle. The following table shows the amount of calories burnt for a particular activity for most people.

Fiber is that part of the foods that cannot be digested by humans. While plant foods contain fibers, dairy products and animal products such as meat, fish, eggs, etc. do not contain any fiber. Fatty foods have very little fibre, whereasfoods high in fiber are mostly low in fat.

Why Fiber?

A regular daily intake of fiber helps keep our bowels working regularly and prevent constipation. By providing bulk and softening stool, the pressure of hard bowel movements is eliminated. Fibre forms a gel in the intestine, which results in the binding of bile acids, an important ingredient among the juices in the body. When an insufficient amount of bile acids reach the liver, the liver converts the cholesterol present into bile acids, there by reducing the cholesterol levels.

Fiber can also reduce chances of getting colon cancer. Increase of fiber in diet prevents overeating. Soluble fiber can lower cholesterol and control blood sugar levels in people with diabetes. In countries where the diet is high in fiber, bowel cancer, irritable bowel syndrome, overweight, heart disease and diabetes are very rare. Also as fiber is filling, high fibre foods stop you feeling hungry too soon.

Types of Dietary Fiber:

Not All Fibers are alike. They can be divided into two categories: insoluble and soluble. Both are important for health. Foods contain different amount and type of fiber. Some foods are better sources of one type than the other. For example, oat bran contains about 50% soluble fiber of the total, but wheat bran contains only 20% soluble fiber of the total fiber. Both types of fibers are importnt for good health.

Insoluble Fiber:

Insoluble fiber is a coarse material that does not dissolve in water. It is a roughage. It helps:

Prevent Constipation: Insoluble fiber should be taken with enough water. It swells and softens the stool and stimulates the intestinal muscles,helping to relieve constipation.

Prevent Intestinal Disorders: Iinsoluble fiber reduces pressure in the intestine by increasing the movement of food through the intestine.

Prevent Intestinal Cancer: Increasing the bulk and speed of food moving through the intestinal tract reduces time for harmful substances to build. in intestine. This may help prevent cancer of the colon.

Soluble Fiber:

Soluble fiber is made up of sticky substances like gums and gels and dissolves in water. It helps:

Lower Blood Cholesterol: Studies have shown that foods high in soluble fiber can lower the blood cholesterol of people who are on a lowfat, low cholesterol diet. Soluble fiber probably increase the passage of bile acids through the digestive tract and cholesterol is taken out of the blood.

Scientific studies have shown that oat bran, oatmeal and beans significantly reduce blood cholesterol. Corn bran, carrots and apples can also reduce cholesterol.

Control Diabetes: Increased soluble fiber with complex carbohydrates in meals can make the hormone insulin work better resulting in slowing down the release of food into the intestine and keeps the blood sugar from rising rapidly. This allows patients to take less diabetes medication.

High Fiber:

Brans- wheat bran, oat bran, corn bran, rice bran.

Moderate Fiber:

Whole Grains- Whole wheat flour, whole wheat pasta, oatmeal- rolled oats, steel cut oats, whole-oat flour, cornmeal, brown rice.

Low Fiber:

Refined Items- White flour (bleached/unbleached), pasta, cream of wheat, oat flour, cornstarch, white rice.

Health experts recommend 20 to 30 grams of fiber each day.

Our Daily Need Of Fiber:

A healthy adult body needs about 25-30 grams of fiber a day, assuming that we need 12 grams of fiber a day for every 1000 calories consumed. However, most people consume only about 10 grams. Children need different amounts of fiber at different ages. A child's daily fiber requirements can be calculated by adding five to the age of the child. For example, a seven year old child needs 7+5=12 grams of fiber daily.

Caution:

Adding too much fiber in diet too quickly can cause constipation, diarrhea and bloating, intestinal gas and other digestive discomforts. These side effects are, however, not serious and usually go away after a short period. Drink lot of water.

How To Add Fibers in Diet?

• Use two servings of fiber containing foods at each meal as a general rule.
  
• Avoid refined food items like breads and cereals, purchase whole grain variety.
  
• Buy fresh fruits and vegetables and eat them raw and unpeeled whenever possible.
  
• Drink lot of fluids. Water is what helps fiber work. Without enough water, insoluble fiber can block the digestive system, resulting in constipation.
  
• Do not substitute juice for water. Juice is not a good source of fiber, eat fruits.
  
• Instead of refined flour (maida), use whole grain flour, wheat bran or oat bran.
  
• Exercise regularly. Fibers will not do miracle. Physical activity is essential.