Your Health With Sport

Inside age which we are living there exists an unprecedented concentrate on finding and staying wholesome. As more and more exploration issues towards the impact of physical fitness and nutrition on our all round health and fitness, the findings become extra tricky to ignore. There may be no doubt that the food that we consume plus the actual physical action that we perform substantially influence our fat and our body's all round health and longevity.

After you take a look at conditioning and nutrition and also the penalties of ignoring their relevance, it truly is not challenging to view how significant a function they play within our well being. First and foremost, it is crucial to understand how powerfully food plan can have an effect on us. All-Natural, entire food - which include refreshing vegetables, fruits, total grains, and lean proteins - give our bodies the vitamins that it must function successfully. We have energy once we consume right. And once we have vitality we burn up fat. Consuming adequately makes it possible for us to maintain a wholesome excess weight and retain undue tension off of our hearts; it also enables us to maintain our blood strain and cholesterol amounts inside nutritious range. Most importantly, great diet keeps our our bodies stocked with antioxidants that battle away from a range of illnesses such as cancer.

But diet does go it on your own; physical fitness and nutrition go hand in hand for attaining very good health and fitness. When we retain our our bodies lively through a constant training method, we're including to our entire body's capability to metabolize food and keep bodyweight along. Further, beneficial conditioning means strong and limber muscle tissue plus a powerful cardiovascular method. Physical exercise also lowers blood pressure and reduces pressure levels.

Mastering how you can pair health and nutrition for optimum health implies a commitment to a particular life-style. It is essential that you revamp your eating habits to remove fatty, higher-sodium, and processed food stuff and substitute it with clean, natural - and even organic - options. But don't forget, health and fitness and diet do the job finest like a team. Implement a constant regime of actual physical exercise into your every day timetable together with cardiovascular function, stretching, fat coaching, and also yoga or Pilates.

Keep Yourself Healthy Is To Eat A Healthy Diet

A healthy diet provides the recommended daily allowance for vitamins, minerals, protein, carbohydrates, and fat. Any diet that fails to meet the minimum daily allowance for any nutrient is unhealthy.Healthy and moderate eating gives you an active, slender, and naturally healthy body. Calorie requirements for teens vary just like they do for adults, but on average a teenage girl needs between 1,800 and 2,100 calories a day.The healthy approach to diet is the best of all diets. There is no need to bother with fad diets that promise extreme weight loss without any effort.Heart healthy diet plans are available for many different uses including weight loss, prevention of disease, and disease treatment. These plans are intended to promote overall health while reducing the risk of developing nutrition-related diseases.Giving up on fast food intake is essential to a healthy diet. Processed and fast food is literally "expanding the waist lines of people all over the world," most noticeably in the United States.Although different people may require different levels of what is a good diet for them, maintaining a healthy diet and a balanced one would mean eating a wide variety of foods that will give you the right combination of nutrients.Have a daily dose of greens. Vegetables are great natural sources not only of fiber but also of the nutrients needed by our body, and these should be the food groups that constitute most of your diet - and don't forget variety.In a healthy diet, starchy food group should make up about a third of your daily meals since it contains starchy carbohydrates that are your body's main source of energy.Any healthy diet eating plan that will help you to lose weight must include controlling the amount of calories eaten in a day and the amount of added physical activity you undertake.The best thing you can do to keep yourself healthy is to eat a healthy diet...all the time, not just when you want to lose weight.If you want to feel the benefits of a healthy diet replace as much of your processed food as you can with organic food and your body will thank you for it.Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off.A healthy diet won't just happen, it doesn't work just to give up this or that, or to go on some fad diet. If you are in for the long haul, and you could be living to a hundred, you need to be on a healthy balanced diet for the rest of your life.

More Healthy And Food Is Required For Your Health

Everyone wants to eat healthy or fresh food. Healthy lifestyle is need of everyone. A nutritious balance food is need of everyone. The nutritional requirements for your body have to complete and you always want to eat those kind of food which satisfy your body. When you came home after get tired from any work and that time a more healthy food is required for your health. If you don’t take healthy food on that time then your body or health will be getting down and also you can get in touch with diseases. To work properly by mentally or physically you will have to take healthy food otherwise you can’t get energy enough for to do work better than before.If you don’t know more about healthy food, you can purchase cookbooks from markets or on internet. If you try to pick food that was being served on your dining table, then it is useless. There are number of people who cannot have enough time to eat the fresh food. There are many ways to make it simple and fast for you to cook food in lesser time period. By the help of healthy food recipes that would be easy to do for family meals. You can easily cook food by using these recipes. Protein is the part of healthy food. These healthy food recipes will make you expert in cooking. You will be able to cook food more tasty and healthy.Today there are number of heath issues or problems people are facing. The most common health problems are diabetes and heart problems. To keep healthy make a diet chart for your health with proper exercise. If you don’t know that which food is beneficial for you or not, you can also get this kind of information on internet or from books. You can also get this information from your dietitians. According to all dietitians vegetables and fruits are always come in healthy diet. Different vegetables and fruits give different benefits for body Good health brings a better life, such as more energy and more confidence to deal with life.

healthy food

There are lots of snack bars to choose from inside a supermarket. It can be difficult to discern which ones are healthy and which ones are not whenmtrying to be careful about your food choices. What are the things that you need to look for when selecting a snack bar? These guidelines may help you in choosing a healthy snack bar by means of reading product labels:
When you are a very busy person, you might want to choose a healthy snack bar which can give 600 kJ. Looking at the energy content also includes taking in consideration the size of the snack bar. For example, 30 g Snack Bar A at 500 kJ will satisfy your energy needs more than a 20 g Snack Bar B at 520 kJ.

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As much as possible, avoid snack bars that contain saturated fat. If you really want that snack bar, better aim for less than 2 g per bar. Saturated fat is harmful, because excessive intake may cause heart disease or even cancer. While the overall fat content may be large, you must look at the saturated fat content, because if Snack Bar A has 5 g of overall fat and contains 0 g of saturated fat, then it is better than Snack Bar B which has 4 g of overall fat but contains 1 g of saturated fat. All in all, the total fat content must be 5 g or less in a snack bar to be considered “healthy.”

To complete the trio with fat and energy content, make sure you check the sugar level of the snack bar. Several snack bars contain sugar, which comprises almost half of their total weight. High sugar levels are not favorable because too much sugar can temporarily boost energy, but this energy declines very fast. As much as possible, look for snack bars with less than 9 g of sugar.After looking at the nutritional facts, you may also want to check out which food substances are used in making the snack bar. Healthy snack bars will list oats, raisins, bran, honey, fruits and other natural ingredients.

The Keys to a Healthy Diet

Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.
Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.
You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.
Following these three basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.
You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.
The following basic guidelines are what you need to know to construct a healthy diet.
1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).
2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.
3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.
4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.
5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.
6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.
7 Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.
9 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.
10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.
11 Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.
12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.
13 If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.

Eating Habits of Human Beings

The term eating habits (or food habits ) refers to why and how people eat, which foods they eat, and with whom they eat, as well as the ways people obtain, store, use, and discard food. Individual, social, cultural, religious, economic, environmental, and political factors all influence people's eating habits.
Why and How People Eat
All humans eat to survive. They also eat to express appreciation, for a sense of belonging, as part of family customs, and for self-realization. For example, someone who is not hungry may eat a piece of cake that has been baked in his or her honor.

People eat according to learned behaviors regarding etiquette, meal and snack patterns, acceptable foods, food combinations, and portion sizes. Etiquette refers to acceptable behaviors. For example, for some groups it is acceptable to lick one's fingers while eating, while for other groups this is rude behavior. Etiquette and eating rituals also vary depending on whether the meal is formal, informal, or special (such as a meal on a birthday or religious holiday).
A meal is usually defined as the consumption of two or more foods in a structured setting at a set time. Snacks consist of a small amount of food or beverage eaten between meals. A common eating pattern is three meals (breakfast, lunch, and dinner) per day, with snacks between meals. The components of a meal vary across cultures, but generally include grains, such as rice or noodles; meat or a meat substitute, such as fish, beans, or tofu ; and accompaniments, such as vegetables. Various food guides provide suggestions on foods to eat, portion sizes, and daily intake. However, personal preferences, habits, family customs, and social setting largely determine what a person consumes.
What and how people eat is determined by a variety of factors, including economic circumstances, cultural norms, and religious restrictions. Here, an Iranian family sits on the floor and eats from a cloth laden with regional delicacies.

Vegetarian and vegan diets

Read the answers to common questions about staying healthy on a vegetarian or vegan diet, from looking after your bones to healthy eating in pregnancy.
What is a vegetarian?
A vegetarian is someone who doesn't eat meat, fish, poultry or any animal by-products, such as gelatine. Vegetarians eat grains, pulses, nuts, seeds, fruit and vegetables, eggs, milk and dairy products. Vegetarians who don't eat any dairy products or eggs are called vegans.

At what age is it safe to become a vegetarian or vegan?
As long as they get all the nutrients they need, children can be brought up healthily on a vegetarian or vegan diet. Children need plenty of energy to help them grow and develop.
Children also need protein and iron to grow and develop. Good sources of protein and iron for vegetarians are:

• 　　eggs
• 　　nuts (don’t give whole nuts to children under five as they could choke)
• 　　pulses, such as beans, lentils and peas
• 　　foods made from pulses, such as tofu, hummus and soya mince

It's also important that children get enough vitamin B12 and vitamin D.
Sources of vitamin B12 include:

• 　　fortified breakfast cereals
• 　　eggs
• 　　dairy products
• 　　some yeast extracts such as Marmite

Vitamin D can be made by the body when the skin is exposed to summer sunlight. Food sources of vitamin D include:

• 　　eggs
• 　　margarine
• 　　fortified breakfast cereals

Vitamin drops are important for vegetarian and vegan children between six months and five years old. If your child is older than this, speak to your GP or a dietitian to see whether vitamin drops should be included in their diet.
All children aged six months to five years old are advised to take vitamin D supplements, unless they drink more than 500ml (about a pint) of infant formula a day.
Can babies and children eat a vegetarian diet?
If you’re bringing up your child on a diet without meat (vegetarian) or without any food from animals (vegan), they will need two or three portions of vegetable protein or nuts every day to give them enough protein and iron.
Don’t give whole nuts to children under five as they could choke. Grind the nuts finely or use a smooth nut butter. You’ll also need to make sure they get enough calcium, vitamin B12 and vitamin D. Vitamin drops are especially important for vegetarian and vegan children between six months and five years old.
Can babies have a vegan diet?
Take care when feeding children on a vegan diet. To get the energy and vitamins they need for growth, they require a wide variety of foods.
A vegan diet can be bulky and high in fibre, and this can mean that children get full up before they’ve eaten enough calories. Because of this, they may need extra supplements. Ask a dietitian or doctor for advice before you start introducing your child to solids.
If you’re breastfeeding and you’re on a vegan diet, it’s especially important for you to take a vitamin D supplement. You may also need extra vitamin B12.
Is it safe to be a vegetarian or vegan during pregnancy?
A varied and balanced vegetarian or vegan diet can provide enough nutrients for you and your baby during pregnancy. However, you might find it hard to get enough iron, vitamin D and vitamin B12. Talk to your doctor or midwife about how to get enough of these important nutrients. Read more about having a healthy diet during pregnancy. All pregnant and breastfeeding women, regardless of their diet, are advised to take a vitamin D supplement.
What are the health benefits of a vegetarian diet?
A vegetarian diet can be very healthy, but your diet won't automatically be healthier if you cut out meat. Like everyone, vegetarians need to make sure they eat a balanced diet that has:

• 　　plenty of fruit and vegetables (at least five portions of a variety a day)
• 　　plenty of potatoes, bread, rice, pasta and other starchy foods (choosing brown or wholegrain varieties where possible)
• 　　some milk and dairy foods
• 　　some eggs, beans and other non-dairy sources of protein
• 　　just a small amount of foods and drinks high in fat and sugar

Do vegetarians and vegans need vitamin supplements?
With good planning and an understanding of what makes up a healthy balanced vegetarian and vegan diet, you can get all the nutrients your body needs to be healthy without the need for supplements.
However, if your diet is not planned properly, you could miss out on essential nutrients. Vegetarians need to make sure they get enough iron and vitamin B12, and vegans enough calcium, iron and vitamin B12.
Good sources of iron include:

• 　　pulses
• 　　dried fruit
• 　　dark-green vegetables, such as watercress, broccoli, spring greens and okra
• 　　wholemeal bread
• 　　cereals fortified with iron

Vitamin B12 is only found naturally in foods from animal sources, so sources for vegans are limited and a vitamin B12 supplement may be needed. If you eat dairy products and eggs, you probably get enough.
Vegan sources of vitamin B12 include:

• 　　yeast extract, such as Marmite
• 　　breakfast cereals fortified with vitamin B12
• 　　soya products fortified with vitamin B12

Non-vegans get most of their calcium from dairy foods, so it's important for vegans to get calcium from other foods.
Good sources of calcium for vegans include:

• 　　fortified soya, rice and oat milk
• 　　sesame seeds
• 　　tahini
• 　　pulses
• 　　brown and white bread
• 　　dried fruit

How can I protect my bones?
Calcium helps maintain strong bones. Good sources of calcium are:

• 　　dairy products
• 　　leafy green vegetables
• 　　almonds
• 　　sesame seeds
• 　　dried fruit
• 　　pulses
• 　　fortified soya milk

The body needs vitamin D to absorb calcium. Fortified margarine and spreads, cereals and egg yolks contain vitamin D. The body also makes its own vitamin D when exposed to sunshine. Bones get stronger when you use them, and the best way to do this is with regular exercise.
Am I getting enough iron?
Although meat is the best source of iron, there is also iron in:

• 　　pulses
• 　　green vegetables, such as watercress, broccoli, spring greens and okra
• 　　bread
• 　　fortified breakfast cereals

What are good vegetarian sources of omega-3 fatty acids?
Sources of omega-3 fatty acids suitable for vegetarians include:

• 　　flaxseed oil
• 　　rapeseed oil
• 　　soya oil and soya-based foods (such as tofu)
• 　　walnuts
• 　　omega-3 fortified egg

Evidence suggests that the type of omega-3 fatty acids found in these foods may not have the same benefits for reducing the risk of heart disease as those found in oily fish.
However, if you follow a vegetarian diet, you can look after your heart by eating at least five portions of a variety of fruit and vegetables every day, cutting down on food that is high in saturated fat and watching how much salt you eat.
What are good sources of protein for vegetarians?
Good sources of protein for vegetarians include:

• 　　nuts and seeds
• 　　pulses and beans
• 　　soya products (tofu, soya milk and textured soya protein, such as soya mince)
• 　　cereals (wheat, oats and rice)
• 　　eggs
• 　　reduced-fat dairy products (milk, cheese and yogurt)

A variety of protein from different sources is necessary to get the right mixture of amino-acids, which are used to build and repair the body’s cells.
Are Quorn products suitable for vegans?
No. Since all Quorn products contain a small amount of egg white, and most also contain milk ingredients, they are not suitable for vegans. However, they can be a source of protein for vegetarians.
Do I need a special diet if I exercise?
You don't need a special diet for exercising if you're a vegetarian or vegan. The advice for vegetarians who exercise is the same as the advice for non-vegetarians who exercise regularly.
Most vegetarians have enough protein in their diet for the body to grow and repair itself. If you exercise regularly, make sure you eat plenty of complex carbohydrates (such as rice and pasta) for energy, and drink enough fluids when exercising harder.
Is it healthier to eat organic fruit and vegetables?
Vitamin and mineral levels in food vary depending on the soil the plants were grown in, when they were picked and how they were stored. There's no scientific evidence that organic food is healthier. Eating organic is a personal choice and many people eat organic for its environmental benefits. It's important to eat plenty of fruit and vegetables, whether they're organic or not.

Weight-loss tips for men: Listen to your body

　　I wrote, “Eat when you are hungry and stop when you are full – a simple piece of advice”. But is it that easy?
A reader commented on that tip which I included in the June 2009 issue of Healthy Food Guide magazine.They said this wasn’t good advice for weight-loss because it’s near impossible to trust your appetite when you are trying to lose weight.
When I was over 130kg, if someone had told me I should “eat when you are hungry and stop when you are full”, there’s no doubt I would have had a similar reaction – in fact I still feel that way sometimes! But if you ask a bloke who has never struggled with weight and body image issues, this tip is just commonsense.

The difference is in the function of a person’s appestat (that part of your brain that tells you when you are hungry and full). In my view, this ‘appestat’ is both physical and psychological: although we have physical hunger and fullness cues, we can confuse physical hunger with some other type of desire – favourites for men include relieving boredom, anxiety, anger or frustration. The function of the physical side of the appestat is the basis of the normal ‘portion control’ weight-loss advice as this will give your body a chance to physically register the food and respond with a physical signal of fullness.
This can work but it’s not ideal advice for everyone as portion control will certainly not satisfy psychological hunger. This is not to say I don’t attempt to control portions – it’s just that sometimes I don’t have enough food and other times I have too much, and these days I try to let my body tell me which is which.
Recognising feelings of hunger and fullness is a fraught business, and it can be tricky explaining to those trying to lose weight what people who have never had weight issues experience. By allowing your body to call the shots I think you can reinstate the function of your physical and psychological appestat (most of the time) and develop a relationship with food that feels more natural.

Weight Loss Surgery’s Family Effects

　　In the study, researchers observed the weight and lifestyle changes of 35 people who had gastric bypass weight loss surgery and their families, including 35 adult family members and 15 children under age 18.
One year following the bariatric surgery, the weight loss in the patients was typical for those who undergo weight loss surgery, about 100 pounds.
When researchers then looked at obese adult family members they also found a significant weight loss, from an average of 234 to 226 pounds. In addition, average waist circumference decreased among obese adult family members.
The study also showed that obese children of people who had weight loss surgery had a lower than expected BMI (body mass index) for their growth curve one year later after the surgery, but this was not considered significant. BMI is a ratio of weight in relation to height used to indicate obesity.
One year after the weight loss surgery, the study showed the people who underwent surgery and their family members had adopted healthier lifestyle habits. For example:
People who had a gastric bypass increased their mental control of eating and decreased uncontrolled and emotional eating.
Adult family members of people who had weight loss surgery also decreased uncontrolled and emotional eating.
Children of people who had bariatric surgery were twice as likely to report being on a diet.
Children had fewer hours spent watching TV and increased hours of physical activity.
"If one member of the family makes drastic lifestyle changes following surgery, it is possible that other family members will adopt similar healthy habits," the researchers write.

Nutrition for generally fit and healthy older adults

　　Research shows that remaining active can help to maintain both mental and physical health. Keeping up the activities you enjoy doing will help to maintain physical fitness and preserve muscle tissue. Preserving your strength will help to maintain your independence. Remember, activity doesn't necessarily mean joining an exercise class. Gardening, walking to the shops and housework can all count as types of activity too.
Energy requirements can decline with age, particularly if physical activity is limited, but the need for protein, vitamins and minerals remains the same. It's vital that food choices are nutritionally dense, which means you still need to eat a variety of foods to get all the vitamins and minerals you need, but with fewer calories. If you're overweight or obese, it's even more important to be calorie conscious.
Advice to restrict fat intake, particularly cutting saturated fat to improve heart health, remains true for older people who are fit and well. A dietary survey of older people showed most eat too much saturated fat. Above the age of 75, fat restriction is less likely to be beneficial, and isn't appropriate if the person is frail, has suffered weight loss or has a very small appetite. In fact, in these situations additional fat may be used to increase the calories in meals and snacks to aid weight gain. Read our tips for tackling nutritional problems for older people.
Dehydration can make people feel drowsy or confused, it's important to drink, even if this means extra trips to the toilet. The risk of dehydration can be higher in older people because their kidneys don't function as efficiently as those of younger people. Older people are also not as sensitive to the feeling of thirst. Fluid intake doesn't just mean water - it can also include such drinks as tea, coffee, fruit juice and squash.
Generally fit and healthy older people should limit foods and drinks that are rich in sugar, as it can impair dental health and contribute to weight gain when energy intake is too high. But for people who have a poor appetite, or who have lost weight, sugar-rich foods can be a useful source of calories.
Anaemia is common in older adults. Poor absorption of iron, due to changes in the gastrointestinal tract, blood loss and the use of certain drugs - together with a poor dietary intake - may be causal factors. Make sure your iron intake is sufficient by eating red meat and foods from non-meat sources (such as fortified cereals, dried fruit, pulses and green leafy vegetables) every day. Absorption of iron from a meal containing non-meat sources is maximised by consuming foods rich in vitamin C at the same time (such as a glass of fruit juice, fresh fruit or vegetables).
Zinc is needed for a healthy immune system and to support the healing of wounds including pressure ulcers. Rich sources include meat, pulses, wholemeal bread and shellfish.
Adequate intake of calcium and vitamin D may help to slow the rate of calcium loss from bones, which starts at the age of 30 and accelerates considerably in later years. Calcium-rich foods (milk and dairy foods) should be eaten every day.
Vitamin D comes mostly from exposing skin to sunlight, although some foods such as oily fish and fortified spreads and breakfast cereals contain vitamin D. As you get older it's advisable to take a vitamin D supplement, as your body isn't able to get enough from the diet and British weather alone.
Older people may have low vitamin C intakes if not consuming enough fruit and vegetables. This may be because crisp fruit and vegetables are often avoided if their teeth are in poor condition or if they have badly fitting dentures.
Regular check-ups with the dentist can help to ensure that teeth remain healthy, enabling older people to continue to enjoy a variety of foods that will help maintain overall health.

Healthy Eating Pyramid and Healthy Eating Plate

　　There are a lot of similarities between the Healthy Eating Pyramid and the Mediterranean Diet Pyramid. However, the Mediterranean Diet Pyramid is representative of a traditional diet followed by many people in Mediterranean countries such as Greece and Italy, updated in 2008 to reflect new scientific developments. The Healthy Eating Pyramid, also updated in 2008, is based on the most up-to-date research in nutrition and health, and it has a more varied dietary pattern to meet the preferences of different ethnic groups.
The Mediterranean Diet Pyramid is rich in vegetables, fruits, grains, beans, nuts, and seeds, with cheese or yogurt eaten daily in low to moderate amounts. It is low in red meat, with fish encouraged at least twice a week, and with fish, poultry and eggs replacing beef and lamb. The main sources of added fat are olive oil and nuts. Sweets are limited as occasional treats, and fresh fruit is usually served for dessert. Red wine is consumed with meals, in moderation. It also recommends daily physical activity.

The Healthy Eating Pyramid is similar to the Mediterranean Diet Pyramid in that it emphasizes plant foods (fruits, vegetables, whole grains) and recommends limiting red meat and sweets. It also recommends choosing healthy sources of protein, from plant foods (nuts, seeds, beans and tofu) and from fish, poultry or eggs. Like the Mediterranean Diet Pyramid, it is built on a base of daily exercise, emphasizing the importance of weight control. But there are a few specific differences:
The Healthy Eating Pyramid has less emphasis on dairy products than the Mediterranean Diet Pyramid does, and it notes that it is fine to obtain calcium and vitamin D from a supplement rather than from dairy.
On the Healthy Eating Pyramid, potatoes and refined grains (white rice, white pasta, white bread) join sweets, red meat and butter in the "use sparingly" tip of the pyramid.
The Healthy Eating Pyramid allows for more flexibility in the diet, to accommodate cultural food choices. For example, vegans or Asians could use tofu as a protein source. Oils used are more varied, including peanut, sunflower, sesame, soy bean, and canola oil. Alcohol can be consumed from wine, beer, or spirits, as long as it is in moderation.
The Healthy Eating Pyramid recommends a daily multivitamin supplement plus extra vitamin D.