Know thy enemy

So, why is it so important to know what you eat?

You can tell a healthy perspn from one who is not based on what he / she eats. Try it. observe or ask someone you know about their eating pattern and see if it correlates to their fitness level / physical appearance / health condition.

Now if you'd just google up these information, pull out a food chart, nutrition chart and diet page, all the facts figures and ideas would come flooding your mind. Now, here's a simple straightforward page which gives a basic run down of what are the basics of what you need to know. Taken from About.com Guide.

Updated May 13, 2011

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Here's How:

1. Eating breakfast will help you refuel after a long night's sleep and start your day with more energy. Choose some protein and fiber for your breakfast and it's a good time to eat some fresh fruit:
   • one serving of oatmeal
   • one-half cup strawberries
   • a tablespoon or two chopped nuts
   • glass of orange juice
2. A mid-morning snack is totally optional. If you ate a larger breakfast you may not feel hungry until lunchtime. However, if you're feeling a bit hungry and lunch is still two or three hours away, a light mid-morning snack will tide you over without adding a lot of calories:
   • One serving of plain yogurt mixed with one-half cup blueberries and a little honey
   • Water or diet soda
3. Lunch is often something you eat at work or school, so here is an idea for a portable lunch you can pack and take with you:
   • A sandwich made with two slices of 100% whole grain bread, two or three ounces of lean turkey breast, a little mayonnaise or mustard, a tomato slice and lettuce
   • One-half to one cup raw baby carrots
   • One can or bottle of sparkling water
   Or if you eat at a restaurant:
   • Order a vegetable salad with the dressing served on the side
   • cup of soup
4. A mid-afternoon snack is also optional. Keep it low in calories and eat just enough to keep you from feeling too hungry - dinner is just a couple of hours away.
   • One apple and 12 walnuts
   • Glass of milk
5. Dinner is a time when it's easy to over-eat, especially if you haven't eaten much during the day, so watch your portion sizes. Mentally divide your plate into four quarters. One quarter is for your meat or protein source, one quarter is for a starch and the last two quarters are for green and colorful vegetables and/or a green salad:
   • One serving of baked or roasted chicken breast
   • One small baked potato with salsa or low-fat sour cream
   • Large portion of steamed asparagus
   • One small 100% whole-grain roll
   • Small glass of white wine (optional)
6. A light complex carbohydrate-rich evening snack may help you sleep, but avoid heavy, greasy foods or foods high in refined sugars.
   • Six whole grain crackers
   • Two ounces sliced cheese
   • Piece of fresh fruit

Tips:

1. Drink several glasses of water throughout the day.
2. Choose whole-grain breads and cereals.
3. Serve lean meats instead of high fat processed meats.
4. Avoid foods that are high in fats and added sugars.