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Healthy,and Balanced Diet

posted 31 Aug 2011, 02:41 by Manal Raafat
A healthy diet 
is one that helps maintain or improve general health. It is important for lowering many chronic health risks, such as obesity, heart disease, diabetes, hypertension and cancer. A healthy diet involves consuming appropriate amounts of all essential nutrients and an adequate amount of water. Nutrients can be obtained from many different foods, so there are numerous diets that may be considered healthy. A healthy diet needs to have a balance of macronutrients (fats, proteins, and carbohydrates), calories to support energy needs, and micronutrients to meet the needs for human nutrition without inducing toxicity or excessive weight gain from consuming excessive amounts. 

  Dietary recommendations . There are a number of diets and recommendations by numerous medical and governmental institutions that are designed to promote certain aspects of health.

1 - World Health Organization:
The World Health Organization (WHO) makes the following 5 recommendations with respect to both populations and individuals:
  • Achieve an energy balance and a healthy weight
  • Limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans-fatty acids.
  • Increase consumption of fruits and vegetables, legumes, whole grains and nuts.
  • Limit salt / sodium consumption from all sources and ensure that salt is iodized
  • Limit the intake of simple sugar. A 2003 report recommends less than 10% simple sugars.
  • Sufficient essential amino acids to provide cellular replenishment and transport proteins. All essential amino acids are present in animals. Many plants such as quinoa, soy, and hemp also provide all the essential acids (known as a complete protein). Fruits such as avocado and pumpkin seeds also have all the essential amino acids.
  • Essential micronutrients such as vitamins and certain minerals.
  • Avoiding directly poisonous (e.g. heavy metals) and carcinogenic (e.g. benzene) substances
  • Avoiding foods contaminated by human pathogens (e.g. E. coli, tapeworm eggs).
2 - American Heart Association
The American Heart Association recommends a diet rich in fruits, vegetables, healthful fatty acids and limited saturated fat.

For specific conditions
such as people with high blood pressure ,or people who are overweight or obese

  • Hypertension
A low sodium diet is beneficial for people with high blood pressure or the more specific DASH diet.

A low sodium diet 
It is a diet that includes no more than 1,500 to 2,400 mgs of sodium per day.(One teaspoon of salt has about 2,300 mg sodium.) 
People who follow a vigorous or moderate exercise schedule are usually advised to limit their sodium intake to 3,000 mg per day and those with moderate to severe heart failure are usually advised to limit their sodium intake to 2,000 mg per day.The human requirement for sodium in the diet is about 69 mg per day,For certain people with salt-sensitive blood pressure, this extra intake may cause a negative effect on health.

DASH diet 
It is Dietary Approaches to Stop Hypertension . This eating plan is rich in fruits, vegetables, whole grains, and low-fat dairy foods; includes meat, fish, poultry, nuts and beans; and is limited in sugar-sweetened foods and beverages, red meat, and added fats. In addition to its effect on blood pressure, it is considered a well-balanced approach to eating for the general public.

  • Obesity
is the practice of eating food in a regulated fashion to achieve or maintain a controlled weight. Weight control diets aim to maintain a controlled weight. In most cases dieting is used in combination with physical exercise to lose weight . Diets to promote weight loss are generally divided into four categories: low-fat, low-carbohydrate, low-calorie, and very low calorie.

  • Cancer prevention
There is significant relation between lifestyle (including food consumption) and cancer prevention. Dietary recommendations to reduce the risk of developing cancer, including: (1) reducing intake of foods and drinks that promote weight gain, namely energy-dense foods and sugary drinks. (2) eating mostly foods of plant origin. (3) limiting intake of red meat and avoiding processed meat. (4) limiting consumption of alcoholic beverages, (5) reducing intake of salt and avoiding mouldy cereals (grains) or pulses (legumes).

   A Balanced Diet  
 A balanced diet must contain carbohydrate, protein, fat, vitamins, mineral salts and fibre. It must contain these things in the correct proportions.

Unhealthy diets  
An unhealthy diet is a major risk factor for a number of chronic diseases including: high blood pressure, diabetes, abnormal blood lipids, overweight/obesity, cardiovascular diseases, and cancer. 

  The Photoshop lesson  
Fixing Photos With Retouching Tools. 
To fix the the upper fruit ,that is the way to remove the scars and dark dots to make it clear like the picture on the right. I used the Spot Healing Brush Tool ,and The Healing Brush Tool.  please read more. 

  The Spot Healing Brush Tool 
 Its use is very easy .In the options panel choose Proximity Match, and check Sample All layers,and adjust the brush size. You will not do any thing more .Just click on the area you want to treat . 

The Healing Brush Tool.  
It is more complicated  you need to sample the area you like then add it to the defected area . In the Option bar ,adjust Source to sampled and choose from Sample what layers you like. Adjust the Brush size to the size of the good area you want to sample ,or little smaller To sample the area you like just click the area you like while pressing the tab key . Go to the defected area and click it  . They are easy to manipulate and use try it now.