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     Fitness Tips For 7/16/2008
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Good Nutrition Tips

Make sure that your diet contains all the essential nutrients for good 
health. Eating a wide variety of foods from all the food groups will 
help you get the vitamins and minerals you need. If you eat less 
than 1,200 calories a day, you may benefit from taking a daily 
vitamin and mineral supplement. Adequate protein is important 
because it prevents muscle tissue from breaking down and repairs 
all body tissues such as skin and teeth. To get adequate protein in 
your diet, make sure you eat Meat, Poultry, Fish, Dry Beans, Eggs, 
and Nuts every day. These foods are all good sources of protein. 

A daily fiber intake of 20 to 30 grams. Adequate fiber helps with 
proper bowel function. If you were to eat 1 cup of bran cereal, 1/2 
cup of carrots, 1/2 cup of kidney beans, a medium-sized pear, and 
a medium-sized apple together in 1 day, you would get about 30 
grams of fiber. 

No more than 30 percent of calories, on average, from fat a day, 
with less than 10 percent of calories from saturated fat (such as 
fat from meat, butter, and eggs). Limiting fat to these levels 
reduces your risk for heart disease and may help you lose 
weight. In addition, you should limit the amount of cholesterol 
in your diet. Cholesterol is a fat-like substance found in animal 
products such as meat and eggs. Your diet should include no 
more than 300 milligrams of cholesterol a day (one egg 
contains about 215 milligrams of cholesterol, and 3.5 ounces of 
cooked hamburger contain 100 milligrams of cholesterol). 

At least 8 to 10 glasses, 8 ounces each, of water or water-based 
beverages,  day. You need more water if you exercise a lot. 

These nutrients should come from a variety of low-calorie,
high nutrient foods. One way to get variety -- and with it, an 
enjoyable and nutritious diet -- is to choose foods each day 
from the food groups.

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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