The food guideline - Helps you dispel fat and deem fit

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If you feel little obese and is interested to control it with some modifications in your food habits there are some guide lines. It has been decided by The American medical authority and it is globally accepted. There is a caution also. This guideline is applicable for normal healthy persons. There may be some variations in case of pregnancy, diseases and old age, depending upon the additional need of the body. Any food chart is designed in such a way that it gives you proper guide line on the essential nutrients and the daily requirement. At the same time it will help you refrain from food overindulgence to avoid obesity.

You should keep in mind that the total fat intake in the food should not be more than 30% of calorie and if, it is little less, it is better. Some oily substances carry saturated fatty acid. More saturated fatty acid is related to obesity and other associated problems. Therefore, the total intake of the saturated fatty acid content in the food should not go beyond 10% of calorie. One can take cholesterol but the maximum quantity should not cross 300 mg per day. Protein is an essential food for the body. It takes active part in building up of the body system and also facilitates many bodily functions. Protein intake should also be limited to the tune of 1.6/ Kg of the total body weight. Excess protein consumption also creates many problems. Carbohydrate plays its role in meeting energy expenditure. The moderate quantity does not cause harm but excess may get converted into fat and can increase the chances of obesity and other associated complications. The intake of starches is highly recommended. Bread is a good source. Additionally, cereals and legumes also provide good amount of starch in the body.

There is a fear that salt many aggravate the blood pressure problem. Researches have proved that certain amount of salt intake acts as a positive energy in the body. The complete deprivation shows negative effects. The moderate quantity is always recommended. The permissible range is 6gm per day or little less. It is better to avoid adding salt in prepared food, as it increases the salt concentration abnormally in the food.

Body can not produce vitamins and there is always a demand for this. Vitamins help in many ways in keeping the body healthy. In addition to that, it also helps the proper metabolism and utilization of the other food stuff. Green vegetables and high colored fruits are the major sources of vitamins and one should include them on regular basis in the diet chart.

The guide lines also suggest that one should follow some vital instructions. Out of which, annual routine check up is the primary one. It should start from the period of adolescence.

There are socio-cultural variations and that greatly influence the constituents of different food. In this case, the parents should actively be involved to extend the benefits to their children by monitoring the food habit.

Exercise on regular basis, helps the person to be healthy one. One should start doing exercise from the adolescent period of life to get better effect. The method should be safe enough and one should avoid undertaking risky type of exercises. It is a collective consciousness which can help every body steadily, if one can take timely measure.