The TV ads flood your screen promoting diets, most of which are fads. They may show short term results but are not sustainable. To maintain a healthy body, we all need a combination of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diet.

Protein is an essential nutrient that plays a role in your mood and cognitive function. Examples of foods high in protein are chicken, fish, eggs, meat, cottage cheese, soybean, and milk products. To maintain healthy muscle mass, which by the way helps burn fat rapidly, you should eat 2 grams of protein per pound of body weight.

For years we have been warned that eating fat will add inches to your waistline, increase cholesterol, and cause multiple health issues. We now know that all fat is not the same. Fat is a form of nutrient that our body needs for energy, to consume vitamins, and to protect the health of your heart and brain.

Healthy fats like monosaturated and polyunsaturated are good for your blood, muscles, bones, and your bodies energy consumption. Some healthy fats are ghee, curd, egg yolk, avocado, cheese, fresh cream, dry fruits, chia and pumpkin seeds. They are effective in maintaining a healthy weight.

Fiber, is also known as roughage. It moves undigested through the body which keeps the digestive system clean and balanced. This eases bowel movements and flushes cholesterol and dangerous carcinogens out of the body. Dietary fiber foods are fruits and berries, leafy vegetables, dried fruit, and seeds to name a few. Adding fiber to your diet will improve your digestion and promote healthy muscle mass.

Sugars and refined grains are carbohydrates that have been stripped of all bran, fiber, and nutrients. White rice, white bread, and many breakfast cereals are examples. They digest rapidly and cause unhealthy increases in blood sugar levels. They can also trigger mood and energy fluctuations and build up of fat, especially around your waistline.

Complex carbohydrates such as whole grains, vegetables, fruits, brown bread, and brown rice maintain energy levels and lower fat gain. You also feel fuller for a longer period of time. You should eat 1 to 2 grams of carbs per pound of body weight.

Calcium is a crucial ingredient in our diet, overlooked by many. Almost every cell in the body, including the nervous system, muscles, and heart utilize calcium in some way. Calcium sends signals through the nervous system, helps your blood clot, contracts your muscles, and controls heart rhythm. Calcium also builds healthy bones and teeth and your body uses it to maintain them as you age.

Most of you never get all the vitamins needed from your food sources, because of this adding a multivitamin daily is a good idea. They keep your body healthy and boost your overall well being.

Eating healthy is a lifestyle change. You probably eat most of the foods discussed today. Add the missing foods, monitor your portions and that’s it! You will see better and faster results.

Peace, Love, and Blessings