by: Paul Duxbury

Questions like "What do you recommend? What should people eat?" or
“What exactly it is the proper diet?” can not be answered only with
"eat less fat" or “exercise more” and “base your diet on low fat
food like…”. This "do’s and don'ts" will direct you towards a
plant-based diet. Although nutrition is a more complicated mater and
it can not be solved in a few phrases, this can be a start.

Don’t eat:

Ground beef and other fatty meats are dangerous for both your health
and weight. It is known that red meat is the largest source of fat
and saturated fat and that saturated fat is the most important
factor in heart disease. Ribs, bacon, and sausages are other fats
that we should not eat.
Also don’t eat lean meat more than three times a week although it
has less saturated fat.

Studies show that lean red meats may increase the risk of colon and
possibly prostate cancer but not poultry or seafood which is
healthier.

Don’t eat pizza or other cheese based meals because it is well known
that almost any pizza, especially a cheese pizza will use up 40
percent of your saturated fat limit for the day.

The food industry causes our salt problem. More than 70 percent of
the sodium we eat comes from processed foods. For a healthier life
we should try changing a frozen dinner with our own steam broccoli
or broiled fresh flounder in low-fat mayo, lemon juice, and dill.
Don’t use the commercial salad dressing and try your own vinegar,
fresh garlic, mustard, and olive oil.

Do not consume so many sweets. It can drag down a good diet and may
cause other important health problems. Soft drinks give 160 calories
at 12-ounce and no vitamins, minerals, fiber, or phytochemical.
Other sweets like brownies or some cookies, cheesecake, pecan or
cinnamon rolls, give you an entire meal's worth of calories and fat.
Fat-free or low-fat versions of sweets are healthier, but can not
take the place of fruit, grain crackers, or other nutrient-packed
foods.

Don’t overdo consuming alcoholic beverages. For women that drink
often than three times a week the risk of breast cancer is greater
and the death rate is higher.

Do eat:

Eating more plant foods and especially vegetables, may reduce the
risk of cancers, including colon, lung, stomach, mouth, throat,
esophagus, pancreas, and bladder. And it can help lower your risk of
heart disease and stroke by decreasing the cholesterol level.

Also eating at least five to nine servings of fruits and vegetables
is recommended by the National Cancer Institute. The risk of heart
disease and stroke may be reduced mainly because fruits and
vegetables contain photochemical, fiber, folic acid, and potassium.
Make your everyday fruits and vegetables handy for you. Keep a bag
of peeled baby carrots on your desk. Peel a grapefruit, orange, or
tangerine. Keep a bowl of fruit salad in the fridge. Make sure that
you eat as much fruits and vegetables as possible.

Switch to fat-free milk, yogurt, ice cream, and cheese. Women
especially don't get enough calcium to diminish the risk of
osteoporosis. You can eat ice cream or frozen yogurt only if it's
low-fat or fat-free. A daily cup of regular ice cream can jeopardize
a healthy diet. Most dairy foods have calcium. But they can also be
field with artery-clogging saturated fat.

Eat whole grains because they are more nutritious than refined
grains, and they're risk of colon cancer is lower.
Buy only light tubs or sprays margarine or butter because they are
healthier. Butter's field with saturated fat.
The spray butter and the light margarine have no more than six grams
of fat or three grams of saturated fat per tablespoon. When it comes
to cooking these varieties of butter and margarine may not serve it
purpose and you should try the ordinary forms but not in normal
quantities or change the regular butter whit olive or canola oil.
Make sure your body has enough vitamins and minerals for a proper
development and a les painful ageing. Vitamins can't repair a broken
diet, but they may make a good diet better, especially if your body
lacks in vitamins and minerals. The folic acid and vitamin D are
especially important.

About the author:
Paul is Head of Training for a major UK Charitable Organisation with
a wealth of experience in personal development, management
development, e-learning and operational management. In addition to
owning one of the UK's leading Ebook Provider
http://www.pk-ebooks.co.ukPaul also owns
http://www.help-your-child-learn.co.ukand
http://www.ebay-profits.co.uk