7 important food guide lines
{Seven important methods of eating healthy}
*Build Muscle: Foods rich in muscle-building plant and animal proteins, as do foods rich in certain minerals linked to proper muscle maintenance, such as magnesium.
*Helps promote weight loss: Foods high in calcium and fiber (both of which protect against obesity) as well as foods that help build fat-busting muscle tissue.
*Strengthens bones: calcium and vitamin D are the most important bone builders, and they protect the body against osteoporosis. But beware: High levels of sodium can leach calcium out of bone tissue. Fortunately, all of the Power foods are naturally low in sodium.
*Lovers blood pressure: Any food that's not high in sodium can help lower blood pressure - and score this designation--if it has beneficial amounts of potassium, magnesium, or calcium.
*Fights cancer: Research has shown that there is a lower risk of some types of cancer among those people who maintain low-fat, high-fiber diets. You can also help foil cancer by eating foods that are high in calcium, beta-carotene, or vitamin C. In addition, all cruciferous (cabbage-type) and allium (onion-type) vegetables help prevent certain kinds of cancer.
*Improves immune function: Vitamins A, E, B6, and C; folate; and the mineral zinc help to increase the body's immunity to certain types of disease.
*Fights heart disease: Artery-clogging cholesterol can lead to trouble if you eat foods that are predominant in saturated and trans fats, while foods that are high in monounsaturated or polyunsaturated fats will actually help protect your heart by keeping your cholesterol levels in check.
David Zinczenko
Editor-in-Chief of MEN'S HEALTH