Here is your nutrition 101 basics from Young Women’s Health. But this information is not just for women, it applies to men also. This guide is a great way to understand what types of food you are eating throughout the day and how those foods affect you. Going back to basics, the main food groups are:
- dairy/dairy substitutes
Each food group serves a different purpose. Here is what Young Women’s Health says:
- Dairy- builds strong bones. Dairy is essential to young women in order to build strong bones and avoid osteoporosis, but dairy is just as important to men. Make sure to have 3 servings of low-fat dairy a day. Try adding a glass of low fat milk with every meal, snack on cheese or yogurt throughout the day or have pudding for dessert.
- Grains- provide energy for muscles and brains. Most diets fear carbs, but they are an essential part of our diet. Try to include mulit-grain or whole wheat in your diet, instead of the starchy white grain products. Young Women’s Health suggests including grains such as rice, pasta and bread at every meal.
- Fats- you actually need them, but only in moderation. This does not mean to go out and eat a large french fry – instead eat healthy fats such as olive oil, avocados, nuts or seeds.
- Fruits and vegetables- Fruits and vegetables are the most essential part of our daily nutrition. They provide vitamins and minerals for healthy skin, hair, nails and immune system. Be sure to have at least five servings of fruits and vegetables a day.
- Proteins- men are not the only one who need these! Proteins maintaining and building muscle. Try fish, beans, eggs, tofu, peanut butter, chicken, beef or other meats at two meals a day.