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A healthy diet is vital for the prevention and treatment of many illnesses as well as to maintain a healthy weight. It can also be used to aid in the regulation of glycemic levels and blood pressure. This article helps you understand how you can achieve a healthy diet with certain foods or beverages that prove more effective than others. Nutritionists and medical practitioners often recommend taking multivitamins and mineral supplements to ensure an adequate supply of nutrients that we might not be getting from food alone. A diet rich in fruits, vegetables, whole grains, legumes, nuts and low-fat dairy products is considered healthier than one made of red meat, processed food, refined grains and sugar-sweetened beverages such as soda pop. These are considered to be unhealthy. Mainstream health care guidelines recommend consuming 2,000–3,000 calories per day based on your gender and activity level. However, while protein requirements may increase slightly while exercising, these increased nutritional demands do not apply while resting. Therefore, if you are trying to lose weight while maintaining energy levels the best thing you can do is remove excess calories from your diet. The same goes for carbohydrates. If you cut back on the amount of carbs you're eating on a regular basis then gradually cut out all sweets and processed foods that are high in added sugar (and low in nutrients) then it's very possible that you will start to experience weight loss without even trying. The precise amount of vitamins and minerals that need to be consumed by the average adult varies according to age. Many health care professionals recommend that older people get no less than 1.6 milligrams of vitamin C per day, 400 micrograms of vitamin D, 1 milligram of calcium, 1 gram of fiber for each meal, and 10 micrograms of copper. Some may also require extra iron or various other trace minerals depending on gender and the type of diet the person is on. While there are no official recommendations for what nondairy milk should contain, most nutritionists recommend 1 cup per day for everyone over age 1. If you are lactose intolerant then this would be reduced by half or more. The 2006 Dietary Guidelines for Americans advises a well-planned diet to help control or prevent weight gain since being overweight can lead to a host of health problems.In the United States, average height has been increasing from year to year from about 5'5" during the 1870s–1880s, to about 5'9" during the 1990s. In 1871–2, women averaged 55 inches (140 cm), and men averaged 63 inches (160 cm). By 2000–2002, women were 56.7 inches (143.8 cm), while men averaged 67.3 inches (170. 6 cm). Average heights in the United States in 2008 were estimated to be 5 feet 6 inches (167.6 cm) for women and 5 feet 9 inches (175.3 cm) for men. Though there has been speculation that women may be taller than men in today's society, this is not supported by research. Larger sample sizes are needed before substantial conclusions can be drawn, since height is determined only after the subjects reach adult growth standards during adolescence, which differ between boys and girls. cfa1e77820
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