National Campaign against Overweight and Obesity

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Healthy Food Choices Guide

There is no doubt that life becomes well-balanced if the physical health and mental health are complete and accurate, as a result of the close correlation between these two areas in humans. The responsibility of choosing our health footprint is up to us, because the body fails to achieve its growth potential if the food is unbalanced. Therefore, we hope that we get to enjoy good health and wellness and play a more positive role in the life, by following the rules and contained in this food guide.

Food Plan:

Eating small amounts of fat. Making sure not to exceed amount allowed per day.
Having a varied, nutritious diet that includes a lot of vegetables and fruits.
Eating small snacks with few calories and low fat beside the main meals during the day.

Some Basic Rules of Nutrition:

Carbohydrates provide fuel for your body in the form of glucose or sugar. There are two types of carbohydrates -- simple and complex.
The simple kind is found in sugar, honey, candy, etc.
Complex carbohydrates are found in vegetables, bread, potatoes, pasta and rice.
It is best to make your main source of carbohydrates the complex group at the expense of the simple kind.
Proteins are the most imperative nutrients for building muscles and the most effective part of the body that help in burning off excess calories. Meat and dairy products provide the best proteins, and there is a small amount in vegetables. The diversification of protein sources is very important. High-protein foods are often high-fat foods, so you must search for light or fat-free alternatives.
Fat is essential for life and good health, but too much of it will bring more harm than good. Fat is found in dairy products, butter, oils, margarine and red meat.
Any healthy diet should consist of the following calories:

Carbohydrates: 50-70%.
Protein: 10-20%.
Fat: 20-30%.