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To remain healthy it is required to take diets with full nutrition a balanced and healthy food habit can help in reducing the three chief life risk factors including heart attack, high blood cholesterol, high blood pressure and over body weight. A good balanced diet can help in reducing different risk factors including stroke because heart disease and high blood pressure are major risk factors for stroke.

A balanced and perfect dietary Guideline can be followed by going through these factors:

• It is good to avoid food with high calorie as much as possible.
• It is good to go for at least 30 minutes of physical exercise frequently if not possible on all days.
• In order to lose weight, it is good to eat food with enough calories than normal.
• Follow a diet rich in vegetables and fruits.
• Select whole-grain, high-fiber food.
• Limit how much saturated fat, trans fat and cholesterol you eat.
• Eat fish at least twice a week.
• Eat only fat-free foods usually with 1 percent fat, and try to take low-fat dairy products.
• Reduce eating frequent beverages and food high in calories and low in nutrition, such as soft drinks and foods with added sugar.
• Cut back on food containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
• Select and prepare food with little or no salt.
• If you drink alcohol try to take only a moderate amount.

If these recommendations are regularly followed it can help in achieving and balancing a healthy eating style. The good thing of eating healthy diet includes a healthy body weight, a pleasing and balanced blood cholesterol level and also a normal blood pressure. It is not necessary that every meal should have to meet all the guidelines. What is most important is to establish an overall healthy eating plan for the long term. it is good to take food with sufficient calories maintaining a persons metabolic and activity requirements but this should not be so much that result in fat storage more than 30% of body mass. The food should also contain sufficient quantity of fat including monounsaturated fat, polyunsaturated fat and saturated fat, with a balance of omega-6 and long-chain omega-3 lipids. Following proper dietary guidelines it is also necessary to take foods with sufficient essential amino acids to provide cellular replacement and carry proteins.

For avoiding chronic high doses of some foods that are good to take in small quantity include the following:

• Food or substances with directly toxic properties at high chronic doses
• Food that may interfere at high doses with other body processes
• Food that may burden or exhaust normal functions

Dietary guidelines are basically a system of nutrition recommendation from the Institute of Medicine of the USA National Academy. According to the present Dietary guidelines a guideline should include the following:

• Reference Daily Intake
• Estimated Average Requirements
• Tolerable upper intake levels
• Adequate Intake

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