The Healthy Diet »

Children ----» 3
Teenagers ----» 4
Adults ----» 3
Pregnant women ----» 4

4. The chart above shows foods other than milk products that will add calcium to your diet. For exam-and sardines, when consumed with their soft bones, contain a large amount of calcium. The salmon salad with lentils and rice is a filling dish that is rich in calcium , has ample protein and a large count of complex carbohydrates. Pasta primavera salad with gets most of its carbohydrates from the pasta, while the salmon supplies calcium and protein. In this dish, the complete protein is the salmon also helps your body intake advantage of the in-protein in the pasta to overall protein intake.

5. Avoid alcohol at lunch if you want to remain alert and be at your best for the rest of the day. It is a common misconception that a mixed drink or a glass of wine or beer at lunch can relax you and even make you more sociable. Actually, alcohol depresses the activity of your central nervous system, interferes with your mental capacity, slows your reflexes and can make you drowsy. It is also a concentrated source of calories.

6. Drink fruit juice or water rather than soft drinks. Plain water is the best way to replace lost body fluids. Fruit juices may have as many calo­ries as soft drinks, but juices also contain vitamins and minerals. Soft drinks usually have only sugar, water and flavorings. Even soft drinks that contain fruit juice do- not contain enough of it to counterbalance their high sugar content.