Back Health Nutrition Guide

Our source of energy and nutrition for our body comes from the food that we eat. For most of us getting enough food is not a problem, but eating the proper food to maintain good body health fitness can be difficult at times.

Eating too much of the wrong foods can cause many chronic diseases such as: heart disease, cancer and stroke.

The following are some of the latest back health advice and guides for a balanced diet:

• eat a variety of grains daily
• eat a variety of fruits and vegetables daily
• pick a diet low in saturated fat and cholesterol, but moderate in total fat
• drink alcoholic beverages in moderation
• maintain healthy body weight
• daily physical activity
• eat and prepare foods with less salt
• store food safely

The carbohydrate food group and most of the fruits and vegetables are plant-based items that make up a diet high in nutrition for a higher level of back health.

Food that is whole, fresh or frozen is better, because they are higher in fiber and lower in calories than canned vegetables and fruits, juices or dried food.

Recommended fruits are: blueberries, bananas, apples, grapes, honeydew melon, mangos, kiwi, cherries, cantaloupes, raspberries.

Recommended vegetables are: green beans, spinach, asparagus, broccoli, cauliflower, tomatoes, onions, carrots, cabbage, eggplant, mushrooms, peppers.

There are some vegetables high in starch and higher in calories which are considered carbohydrates.

Examples of these are: sweet potatoes, potatoes, corn, winter squash.

Some other good carbohydrates are: cereals, whole wheat pasta, whole-grain bread, brown rice and other whole grains.

The daily serving for fruits and vegetables is unlimited with a minimum of 4 for vegetables and 3 for fruits. Carbohydrates anywhere from 4-8 servings daily. Protein and dairy 3-7 daily including fish, lean meats, beans and low fat dairy. Fats 3-5 servings daily including nuts, avocados, olive oil and canola oil. The daily serving for sweets is up to 75 calories a day.

By following these guides and advice tips you will give your back the nutrition and energy to maintain a healthy and fit lifestyle.