Eat Healthy, Live long

This article is not only the guideline for what to eat but also about how much to eat. Healthy eating habit gives us more energy for hard work. It improves our immunity to combat any kind of disease. Also of course not to forget, it gives us shapely body and delays our aging process. Thus, discussing about the connection between eating healthy and living long is not an odd topic, rather interesting.

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So let’s have in-depth discussion about the healthy diet plan and one should know how much should be our daily intake.

Healthy diet chart

First we should know what kind of food is healthy for our overall health and how much to take.



Grains: Daily intake of grains should be at least 6 to 8 servings. Whole grain should be served at least 3 times a day. Grains include pasta, bread, cereal, rice etc. Amount of each grain serving should be like 1 slice of bread, 1 serving of rice, ½ cup of cooked or 1 cup of ready to eat serving of cereal, ½ cup of cooked pasta.

You can satisfy your tongue with the small amount of croissants, donuts, muffins etc once in a while.


Fruits and vegetables: Intake of fruit should be 2 to 4 servings and vegetables should be 4 to 6 servings. Fruits and vegetables have immense health benefit for its contribution in fiber, vitamin, and minerals to our body. Thus, taking fruits and vegetables everyday in a fresh, boiled or in cooked form with less oil is good for our health. Fruits and vegetables can be used in salad but use of fat laden toppings like butter, mayonnaise etc should be once in a while.


Meat, fish and nuts: Meat, lamb, fish, and poultry products should be cooked in low oil or steaming them is a better option. It is better to remove all kind of fats from them before cooking, and you can season them with herbs, fat-free marinades and spices. You should take them at least 2 to 3 servings daily.



Dairy products: Take dairy products like low-fat yogurt, cheese, and toned milk at least in 2 to 3 servings. One serving of milk or yogurt should be equal to 1 cup and cheese should not be more than 2 ounces.

You should not discard oil, fats and sweets from your diet. You should take it in moderation


Following this diet chart for a lifetime will definitely show you good result.