For healthy diet each day you should eat bread, cereal, rice and at least 3 servings should be from whole grains. Save fat-­laden baked goods such as donuts, croissants and muffins for an occasional treat.

Most fruits and vegetables are naturally low in fat .fruits and vegetables provide the fiber,vitamins,and minerals for your body. Fruits and vegetables also will add flavor to a healthy diet. it’s best to serve them fresh or cut in salads. Be sure to skip the butter,mayonnaise,except on occasion.

choose dairy products. Go for fat-­free or reduced-­fat milk or cheeses. A serving of dairy is equal to 1 cup of milk or 1.5 to 2 ounces of cheese. For a healthy diet, the best ways to prepare beef, lamb, poultry and fish is to broil and bake them. The most important thing is to remove all visible fat or skin before cooking.

Some crossover foods such as peanut butter, lentils and dried beans can provide protein without the animal fat ant cholesterol you get from meats. No diet should totally eliminate any one from fat, oils and sweets. it’s fine to include them in your diet as long as it’s on occasion.

How many calories you need in a day it depends on your body type, sex, age and how much your actives are. Children of 2 to 8 ages needs between 1,400 and 2,000 calories for a day. So, have a healthy diet to keep your body healthier.

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