Why Do I Need A Healthy Diet and Lifestyle? A healthy diet is the essential fuel for life and health.

A healthy diet provides many benefits: energy to help you through the day, feel your best, and reduce your risk for heart disease, cancer, obesity, diabetes and osteoporosis. A Healthy Diet will provide you with a better quality of life and maybe a longer life.
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Health and Nutrition Terms to Know

Nutrients: What they do ? How they affect Health ?
Your body needs six main nutrients to function properly. You cannot live without these main nutrients.

Carbohydrates
Provide the main energy for the body. Carbohydrate rich foods are whole grains, fresh fruits and vegetables. They have fiber, phytonutrients and many properties which helps lower the risk of some diseases.Click here for diet help



Proteins
Provide the structural materials for building and repairing muscles, making enzymes, hormones and antibodies. Plant sources of protein such as beans, lentils, nuts, seeds and soy may help reduce cholesterol levels and the risk of heart disease. Lean animal sources of protein are white meat chicken, lean pork cuts, lean beef, trimmed beef, skim milk, low fat cheese, seafood and eggs.

Fats
Help the body make compounds necessary for many functions, regulate body temperture, protect organs, transmit body messages and activity, and carry vitamins A,D,E,K in the blood stream. Choosing the right kinds of fats helps reduce blood cholesterol and the risk of heart disease. Different dietary fats have positive and negative consequences for our health. Monounsaturated fats may protect us from heart disease and trans fat many contribute to heart disease. Too little or too much fat is not healthy for us. Finding the right balance is difficult. Click here for diet help



Vitamins
Help regulate many metabolic functions and processes that release energy from foods. Some examples include: Folic acid may reduce the risk of heart disease and birth defects, Vitamin D helps the body absorb calcium and strengthen bones, antioxidant vitamins may protect long term health and lower the risk of some diseases.

Minerals
Help transport oxygen to body cells.They are the framework for building bones and supporting the immune system. Some examples include: Calcium builds strong bones and helps maintain lower blood pressure. Iron helps with energy and concentration, and zinc supports immunity.

Water
Your body is ¾ fluid. Water is essential for every cell, tissue and organ. It regulates body temperature, helps kidney function by transporting nutrients and oxygen to all cells, and takes waste products away.

EATING FOR HEALTH
Goals: US Dietary Guidelines for Americans
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1. Adequate Nutrients within calorie needs
Consume a variety of foods from the basic food groups, and limit fats, cholesterol, added sugars, salt and alcohol.

2. Weight Management
Maintain a healthy body weight range, balancing food intake with calories expended

3. Physical Activity
Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being and a healthy body weight

4. Food Groups to Encourage
Choose a variety of fruits and vegetables daily, 3 or more servings of whole grains and 3 servings from the milk group

5. Fats
Limit total fat intake and choose more monounsaturated and polyunsaturated fats and lean protein sources

6. Carbohydrates
Choose fiber rich sources of fruits, vegetables and whole grains

7. Sodium and Potassium
Consume less than 2300mg of sodium per day and choose potassium-rich foods such as fruits and vegetables.

8. Alcoholic Beverages
If alcohol is included in the diet, limit up to one drink per day for women and up to two drinks per day for men

9. Food Safety
Practice safe kitchen habits, keep cold foods cold, hot foods hot and clean hands and all food contact surfaces well

Local home visits and office appointments available by Registered Dietitians serving St Augustine,Jacksonville, St. John's County and Duval County, Florida.
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