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You've probably seen many articles in the media telling you what to eat and not eat. All this information can be confusing. You may be left wondering how much of different types of foods you should eat to stay healthy.
To help you choose foods wisely, the U.S. Departments of Health and Human Services and Agriculture have developed several tools, including:
Healthy eating plans with interactive websites that help you choose foods based on your height, weight, and other information
The Nutrition Facts label on food packages
A Nutrient Database for foods that don't come in packages
Eating in a healthy manner isn't hard at all. To help prevent heart disease, stroke, and perhaps other diseases, you should eat mainly:
Fruits and vegetables
Grains (at least half of your grains should be whole grains, such as whole wheat, oatmeal, and brown rice)
Fat-free or low-fat versions of milk, cheese, yogurt, and other milk products
Fish, skinless poultry, lean red meats, dry beans, eggs, and nuts
Polyunsaturated and monounsaturated fats
Also, you should limit the amount of foods you eat that contain:
Saturated fat
Trans fat
Cholesterol
Sodium
Added sugars
If you choose to drink alcohol, do so in moderation. For women, that means one drink per day. One drink is defined as:
12 fluid ounces of regular beer
5 fluid ounces of wine
1.5 fluid ounces of 80-proof distilled spirits
Following a healthy eating plan doesn't mean that you can't indulge every now and then. If what you eat is generally low in fat (especially saturated and trans fat) and sugars and you are getting enough vitamins and minerals, you may indulge in a rich dessert or serving of fried food every once in a while. If, on the other hand, you eat a lot of high-calorie foods, you are likely to get all the calories you need quickly without getting enough vital nutrients.
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