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Fundamentals Of A Balanced Diet


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Thought i would take some time and discuss what i first applied when i started to change my dietary habits.

Learn all you can about the food groups as this will be your base for dietary changes down the road. Learn WHY your body needs each food group to function at its best this will make it easier to convince yourself to eat the daily requirement for each food group.

Become best friends with a notepad and pen. Writing down what you eat will make you become aware of your food choices, portions and make it easier to change your diet.

Count your calories! Most people avoid this step to the plague when this is a very important aspect of your diet. You need to know how many calories your eating so you know where to make changes.

Keep a positive outlook in your transformation journey and if things get silly with negative thoughts think of all that you have achieved. Remember its not the big victories that count its the small daily steps that one takes to get themselves closer to there dreams and goals.


Breakfast cereals, rice, pasta, bread, and noodles.

Emphasize whole grains.

1 ounce equivalent equals:

1 slice of bread or small muffin

1 cup of dry cereal

½ cup cooked cereal, rice, pasta

Quantity: 6-8 ounce equivalents

The lower number is the servings for a 2000 calorie diet, higher number for 2400 calorie diet.


Tomatoes, potatoes, carrots, green peas, squash, broccoli, spinach, green beans, sweet potatoes

1 cup raw leafy vegetables = ½ cup

Quantity: 2.5 – 3.5 cups


Apricots, bananas, dates, grapes, grapefruit, oranges, orange juice, mangoes, melons, peaches, pineapples, plums, berries

Quantity: 1.5 – 2 cups


Milk, yogurt, and cheese

The following count as 1 cup:

1 ½ ounces of natural cheese

2 ounces of processed cheese

Quantity: 3 cups

Meat, eggs, nuts, and beans

Meat, poultry, fish, eggs, dry beans, and nuts.

1 ounce equivalent equals:

1 ounces of cooked lean meat, poultry, or fish

1 egg

½ oz. of nuts or seeds

1 Tbsp peanut butter

¼ cup cooked dried beans or tofu

Quantity: 5.5 – 6.5 ounce equivalents


Soft margarine, low-fat mayonnaise, light salad dressing, vegetable oil (olive, canola, safflower, corn).

Quantity: 27 – 31 grams or 5-6 teaspoons or 2-3 tablespoons

NOTE: I suggest people increase there Meat, eggs, nuts, and beans portions to 6.5 - 7.5 ounces as this food group usually decreases hunger and helps preserve lean body tissue (muscle)

Water: 64oz (drink more water if your an active person)

Structured physical activity (strength training/aerobic conditioning/flexibility): 30 Minutes most days of the week. Make sure to start at your own pace and slowly increase your amount of exercise as your fitness level increases.

Sleep: 7-9 hours a night

Cheers to a successful, en-lighting journey of transformation.

Nelson Roque is a Fitness/Body Mind Weight Loss Mentor who has lost 75 lbs; he is also a sports nutritionist who focuses on total body well-being.

For more information please visit the following website for daily inspiration and motivation to get your journey of a healthy active lifestyle started.


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