u should  strictly follow a health programme where every essential nutritions will be maintained but not make u obese, suppose

1. All types of grains are good sources of complex carbohydrates, various vitamins and minerals and are naturally low in fat. But grains that haven't been refined — called whole grains — are even better for you. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Grains are the seeds of plants. When whole, they include the bran, germ and endosperm — all of which contain valuable nutrients.

 Bran. Forming the outer layer of the seed, the bran is a rich source of niacin, thiamin, riboflavin, magnesium, phosphorus, iron and zinc. The bran also contains most of the seed's fiber.

 Germ. The part from which a new plant sprouts, the germ is a concentrated source of niacin, thiamin, riboflavin, vitamin E, magnesium, phosphorus, iron and zinc. The germ also contains protein and some fat.

 Endosperm. Also called the kernel, the endosperm makes up the bulk of the seed. It contains most of the grain's protein and carbohydrates and has small amounts of vitamins and minerals.

2.Second thing suppose u are thinking what would be perfect for ur dinner item. Its so simple , , you probably know that vegetables don't have to be boring or a challenge to eat.

Vegetables are actually quite versatile and fit into any healthy-eating plan. Enjoy them raw or cooked, on their own or in a casserole. Find out why you need to eat vegetables and the best ways to select, store and serve these healthy foods.
Nutritional powerhouses, vegetables have vitamins and minerals and are good sources of dietary fiber. They're naturally low in fat, sodium and calories and contain no cholesterol.

Vegetables have phytochemicals — a group of compounds that may help prevent chronic diseases such as heart disease, diabetes and some cancers. Many vegetables, such as broccoli, green peppers and spinach, are also good sources of antioxidants — substances that slow down oxidation, a natural process that leads to cell and tissue damage.

Enjoy a wide variety of vegetables because different types provide different nutrients. For example, asparagus is high in vitamin C and folate. Carrots are an excellent source of vitamin A. And chicory is a good source of calcium, magnesium, riboflavin and vitamin B-6. Eating a variety of colorful vegetables not only ensures that you get more nutrients, but also helps make your meals and snacks more interesting.

Here are the some suggestions to help you select the highest quality vegetables when you're shopping, ways to store them once you get home, and tips for preparing and serving vegetables to enhance their flavor and retain their nutrients.

 Look for brightly colored vegetables. The best items have blemish-free surfaces and regular, characteristic shapes and sizes.

 Sort through and discard any damaged items. Bruises and nicks can attract molds, which can lead to spoilage of an entire bag of vegetables. Leaves or greens should be crisp, not wilted.

 Buy only the fresh vegetables you plan to eat within a few days. Long storage time reduces nutrient levels, appeal and taste.

 Choose in-season vegetables. Typically, the closer you are to the growing season, the fresher your produce and the better it tastes.
 Enjoy packaged vegetables when out of season. Frozen vegetables are low in sodium and sometimes offer more nutrients than do less-than-peak-condition fresh vegetables, as they're processed quickly after picking. If you choose canned vegetables, look for those without added salt.

3.Try to take plenty of fluid ,it will it will hllp to burn ur fat too

4. Dont make ur stomach full at a time rather take it for several times

Hope , it will help u & enjoy a healthy life

Last edited by Lodd (2006-09-09 17:50:12)