Human beings can stay healthy by eating a healthy diet always ,having regular exercises ,avoiding the use of harmful drugs for example marijuana and tobacco,maintaining a high level of hygiene and having sufficient sleep .A healthy diet has several benefits :it helps in the prevention and treatment of many diseases like cancer ,heart disease,diabetes and high blood pressure.Eating a healthy diet is also important for maintaining a suitable body weight.Due to ignorance ,poverty and at times negligence ,we tend to eat diets which are not healthy for example a meal with too much of carbohydrate or protein and little or no fruits and vegetables.

The human body needs protein for the muscles,skin and the internal organs .Health experts are of the opinion that the body needs a minimum of between 1.1 and 1.4 grams of good quality protein for every kilogram -2.2 pounds - of body weight per day .For children,protein is needed for the growth of their entire body.Children need a basic minimum of about 1gram of protein for every pound of body weight. A good example of a protein deficiency disorder in children is Kwashiorkor which is very dangerous so parents should provide their children with the right quantity of good protein daily .It is important to note that those who are more physically active need more protein.

Some sources of good quality protein include: milk,eggs, fresh turkey,chicken,beef,pork fish ,legumes such as lentils,broad beans,soya beans and from vegetables such as spinach.

1. Eggs: They contain about 6 grams of top-quality proteins.Eggs are also rich in vitamins such as biotin and minerals such as manganese,phosphorus and copper.Egg yolk is a rich source of sulphur,a natural antioxidant which is now recognized as being vital for health and well-being.
2. Milk products: Natural,unsweetened yogurt and freshly prepared cheese which are easier to digest are good sources of potein .Yogurt also has lots of vitamins and good bacteria which keeps the intestinal tract healthy and prevents the growth of toxic bacteria and yeast such as candida.Those who can not easily digest cow milk can consume soya milk as a substitude and add some carrot juice to it, if they do not like its taste thus taking advantage of additional vitamins and nutrients in the carrot.
3. Fats: It is an important dietary requirement of the body.Due to ignorance of the importance of fat in our diet ,some people have completely removed it from their diet .Although too much fat in our diet is not healthy ,too little fat or no fat at all can have many negative side effects in our bodies for example:it can cause loss of hair , brittle nails ,sterility,body weakness,kidney damage,eczema ,impaired vision and even liver damage.

Good sources of fatty acid include: eggs,cold-water fish and algae,An excellent source of Omega 3 and Omega 6 fatty acids is flaxseed also known as Linseed oil.Butter is also a good source of fat soluble vitamins such as vitamin k,A,E and even folic acid.we can also obtain fat from almond and avocado .Friends our bodies need some fat we should not go fat -free and expect to survive for long.

Fruits and vegetables are the ideal sources of natural vitamins and the vital minerals that our bodies need daily.They are also important for maintaining the PH balance of the body.Eating a diet rich in vegetables and fruits can reduce the risk for stroke and other cardiovascular disease ,type 2 diabetes and cancers.It is good to eat fruits and vegetables with different colours because they contain different minerals ,nutrients and antioxidants.Dark green vegetables such as spinach contain carotenoids that helps to prevent age -related eye diseases such as catarach.

• Always add some sliced bananas ,strawberries to your break fast cereal.
• Add some vegetables into your sand wish such as lettuce,cucumber and even tomatoes. This can be eaten with a glass of freshly squeezed orange ,water melon or grape fruit juice.
• Include some salade of lettuce,cucumber,tomatoes and onion in your meal.
• Have a fruit salad for dessert.

Minerals are also vital in our diet as they act at all levels of the body cells,tissues and organs .they provide support for our skeleton.Our body processes depend on the action of minerals to activate the enzymes which perform bodily functions.lack of minerals can lead to heart disease,Cancer,Arthrities,Anemia and even gastrointestinal disorders.Some of the minerals that our bodies need in large quantities include :sodium,potassium,calcium and magnesium.A good multivitamin can supply all these.The other minerals are fully available in a variety of foods we eat.vitamin and mineral supplements are recommented in case one's daily diet is not of high quality and has insufficient fruits and vegetables.

Water and Salt.

Water is very important in ones diet.Without sufficient water,the body becomes dehydrated and is open to many major diseases of the human body.Water helps to remove dirt and toxic materials from the body.It helps in proper digestion of food.we cannot survive without water.To avoid dehydration and all its consequences ,drink atleast 2 litters of water daily.

Sea salt is also vital in our diet.it contains about 80 minerals elements that the body needs.A salt free diet should not be encouraged.Salt is important for the kidneys to clear excess acidity and to release it in urine.Thus with the lack of salt ,our bodies will become more and more acidic .Salt is also vital for making the structure of bones firm and the body hydrated.

If you have not being eating a healthy diet and you are always suffering from one health problem to another,it's not to late turn to a new page .Healthy diet,exercise and sufficient sleep = a healthy John or Mary.