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Nutrition facts & information for kids and adults

     Basic food groups        USDA Dietary guidelines        Healthy kids nutrition information        Steps for proper nutrition management
Nutrition facts - basic Food groups

The basis of nutrition information for kids and adults relies on the basic food groups as major contributor to at least one nutrient, vitamin and or mineral and contribute significantly to bringing many other nutrients such as antioxidants, omega 3, omega 6 and many trace nutrient to your balanced diet.

Cereals, Grains, breads and potatoes in your diet
These foods come in two shapes, refined and unrefined. Refined foods have been machine and the natural high fibre elements removed - white rice, white flour white bread, etc. On the other hand, unrefined foods still contain the whole grain, so are higher in fibre - wholegrain rice, wholemeal bread, whole-wheat pasta. TIP is to swap refined grains for unrefined grains, these are essential in controlled quantities for your balanced diet.
Fruits and vegetables nutrition basics in diet
Fruit and vegetables are a essential in your balanced diet, as they are rich in fibre, plus a  range of vitamins and minerals, and they are an important part of the every day diet as well as being low in calories. In many weight loss programs, certain varieties are controlled or banned in specific stages of the weigh loss program. Studies indicate that people with high consumption of fruits and vegetables show less indications of illness, heart disease and other illnesses. General guidelines state 5 portions of fruits or vegetables should be taken a day: a piece of fruit, a tablespoon of dried fruit,  or a serving ( 100g) of vegetables see your 5 a day page.

Fish, eggs, poultry and meats in the diet
This food group includes poultry, pulses, beans, nuts, seeds, soy products and vegetable protein foods. They're grouped together because they're all rich in protein which play an important role in repairing and rebuilding the body.
Milk and dairy products
This group includes, cheese, yoghurt, milk - Remember that  butter, margarine or cream, belong in the fat and sugar group. The foods in this group contain many different types of nutrients, but are particularly rich in calcium fundamental for the development and  growth of bones.
Fats and sugars
In this group foods should be eaten sparingly because, although an energy source, they contain little  nutrients. But do not ban them as they are a source of important nutrients. Certain types of Fat  such as unsaturated fats from vegetable sources are an important contributor to good health.
The modern diet generally is poor in:
 Adults: calcium, potassium, fibre, magnesium, and vitamins A (as carotenoids), C, and E,
 Children and adolescents: calcium, potassium, fibre, magnesium, and vitamin E,
 Specific population groups: vitamin B12, iron, folic acid, and vitamins E and D
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USDA recommended nutrition and dietary guidelines
Calorie and weight management

The five food groups are critical in managing your diet. By understanding these food groups you can now that you maximise your nutrition indicate out of the allocated calories you should be consuming on a daily basis.

You can find a calorie calculator here, that will give you an idea of how many calories you should be ideally taking in daily based on your physical attributes, your lifestyle and fitness level.

The basic figure for adults is 2000 calories daily, this amount  of calories changes according to your special daily activities and how much you deviate from average size and weight. You could get all these calories from a single Mcdonalds  supersized meal. But chances are that you will not be getting the adequate amount of vitamins, minerals and fibres your body needs.

Select nutritionally rich foods from the five food groups, prioritising fruits and vegetables by getting the 5 a day as well as  whole grains, low fat dairy products fish and good oils.

Tips and advice for calorie and nutrient intake include:
 Select good fats and oils, the Mediterranean diet is a good source of nutrition information to understand what good cholesterol and vegetable oils are.
 Read the labels to understand how much is a serving, and do not exceed that food serving. If you exceed the serving you are not managing your calorie intake.
 Count your calories and compare them to the amounts of vitamins carbohydrates, minerals and fats the serving contains
 Do not add sugar or salt. Sugar has virtually no nutrient in it, but packs a lot of calories. The same applies to salt /sodium, remember you significantly reduce your risks of heart attack if you consume less than a tablespoon of sodium daily. Remember that 70% of sugar and salt intake comes from processed foods, not the saltshaker and sugar bowl.
 Limit your alcohol intake. That means one serving of alcohol a day for women and two for men. A serving is a basic glass. No all spirits and alcohols are the same. Quality beer, especially dark beers contain unique nutrient and antioxidants. Red wine (no white) has nutritional values and when limited to one glass a day shows that it can reduce the risk of coronary heart disease. See the Mediterranean diet.
Adding variety to your menu
Using the five food groups and the colour code of fruits and vegetables found Here you are encouraged to widen your variety of nutrients in your recipes. Focus on fruits that are frozen fresh or dried rather than on fruit juice. For vegetables we have a tendency to focus only on specific vegetables we like. In is important to focus on dark green, leafy and orange vegetables, see the foods colour groups Here. Ensure that you have calcium rich foods, notably if they are reduced in fat. Remove refined foods from your diet and replace them with whole grain foods. Finally cut the fat out of meat, make red meat a weekly exception, focus on lean meats such a fish, especially oily fish like tuna, salmon and mackerel that contain good oils and omega 3, as well as chicken and lean pork... not bacon.
Physical fitness and exercise
It is simple math, if you consume 2100 calories a day and only burn 2000 you are looking at a weight gain of about a pound per month or 12 pounds per year. The not so secret, secret, is to maintain a balance of physical exercise, fitness, and controlled calorie intake every day. Try to have at least 30 minutes of physical activity daily. Increasing this can have even greater physical benefits including weight loss, strengthening of joints and muscle building as well as build cardiac resistance for good healthy fitness. See Here for physical activity suggestions to staying fit and general fitness advice and information.
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Nutrition information for kids
Selection of nutrition targets
You will not change kids diets over night. This nutrition information will help you set realistic dietary goals for your children.
 Select one or two changes in your kids diet at a time and focus on those in particular until you can see a change in habits. For example, swapping yours kids the 4oclock snack of cookies or high carb chips with and apple or carrot sticks that are high in vitamins and fibre.
 Make your dietary objective clear with your family and children, discus them on a weekly basis and have the goals written down and placed on the fridge.
 Keep track of the healthy eating and fitness goals by keeping a log of food intake, various menus and recipes your are preparing and the ingredients that compose them. This is also a good source of conversation, nutrition information and advice for you and your children.
 Don't expect a health revolution, change is progressive. Use physical activities as rewards like taking the child out to visit attractions, museums, go ice skating or take them to the park. Other then the obvious fitness benefits it makes for good family time.
Managing your children meal periods
 Food nutrition facts are an excellent topic of conversation with children. Its good advice to use the meal times in your day, whenever possible, to include the children in meal preparation and share nutrition facts and information with them.
 Prepare the menus and recipes in advance and discuss them with your kids. Ensure that your meals are divided into courses and that they are clearly highlighted in your menus or recipes. Start with low calories courses first and then move to higher calories courses in the middle. Finish with a healthy fruit desert and teach your child the importance of vitamins and minerals that these fruits bring.
 Cut the snack before a meal. Controlling kids appetite is fundamental to balanced kids nutrition.
 Enjoy the experience of having a family once a day and encourage children to eat slowly and add conversation before each course to allow for the digestive process to better absorb nutrients.
Children's balance diet
 Their is no more important time then childhood for children to get the best nutrition, ensure they get 5 a day fruits and vegetables.
 Important advice, cut out the sweet foods and reduced processed foods. Either at meal time or for snacks use fruits and vegetables instead of process foods, they will be healthy kids.
 Cut the fat out of the meal preparation, red meat is important put should be limited to once a week, try fish and lean meats such as chicken and turkey. Use fat-free salad dressings, reduced fat dairy products, frozen yogurt instead of ice-cream, etc
 Watch the portions and serving sizes. remember that calories you absorb are calories you need to burn. It is also good advice to eat more slowly . Children will eat less as the feeling of hunger takes time to subside.
Key nutrients, vitamins and antioxidants for kids growth
Get familiar with the 5 a day colour coded plan as well as the benefits of vitamins, By putting the two together you will see that many vitamins are essential for children and proper growth. Vitamin C for example is essential for the immune system and is a building block to many nutrient they need to develop. Other Vitamins such as vitamin A for the eyes, vitamin B9 that ensure good cell division during growth and pregnancy and many more.
Physical activity for kids
In today's modern life, television, computers and video games have a tremendous impact on kids fitness and physical activity, and not a positive one. Though you should not necessarily ban these activities then definitely require control. A child will not natural limits these activities so the parent need to take charge. The most important is to offer fun alternatives and activities you can do with your kids. As well introducing a program of regular physical activity and turn it into a routine will be easier for kids to accept and do naturally.
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Nutrition management for you and your family
How to manage your calorie intake

As mentioned above the quantity of food is as important as its quality. Control of carbohydrate intake start with the ingredients in the meal, the limitation of processed foods and reading the labels.

Change your energy balance, balance the numbers of calories you take in daily wish hose that you burn. Keep a food diary so that you do not kind yourself of your hidden habits. There is no point in lying to yourself so be honest.

It is important advice  to Avoid hunger at all costs, eat regular meals, smaller meals and have more frequent healthy snacks. Hunger is a dangerous thing to have. The body will consider hunger as a danger state of your body, it will switch itself into a "preservation mode" and slow the metabolism down in order to protect itself. In doing so you are not losing fat or burning calories, you are preserving them. As soon as you eat, and you will eat more than normal, the body will Hyper stock the food in fatty tissue. You could end up putting on more weight.

Improving your recipes, meals and habits
Nutrition information is readily available on this website. By using the resources on this website you are putting together a good view of adequate nutrition information. You can now start making the following key changes:
 Have defined meal times and do not over indulge when going out.
 Avoid hunger at all costs
 Do not mix food and entertainment as you will go through a tub of carbohydrate popcorn in a movie, a bag of carbohydrate chips in a few sit coms on TV.
 Use the 5 a day page to encourage yourself to switching to fruits and vegetables for snacks.
 Use the colour coded fruits and vegetables to improve your choice of ingredients in your meals and menus.
 Nutrition goes hand in hand with fitness and exercise in the balance to burn your intake calories.
 Use nutrition information and meal preparation to share information with your kids on proper eating habits, learn about vitamins and minerals and what foods bring what nutrient to your kids and family.
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