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This food plate picture makes healthy eating easier to understand by showing the types and proportions of foods needed to make a well-balanced and healthy diet. Base your meals on these kinds of foods, which should make up about one third of your diet.
Lean Meat, Poultry, Fish and Alternatives — for most people a healthy diet means eating only moderate amounts of meat, fish and alternatives such as lentils, nuts, beans and eggs, and choosing lower fat versions when you can.
Trim visible fat from meat, choose lean cuts wherever possible and remove skin from chicken before cooking. Beans and other vegetables count only once per day, however much you eat, as do dried fruits and fruit juices. Air Quality EducationInside air is capable of affecting an individual's health, comfort and ability to work. Aside from the  quality of hair products and techniques we use on our hair, another important aspect of having healthy hair lies within the types of foods we eat.
Please note that you don’t have to eat every single one of the food items listed here in one day. Beans: Packed with protein, zinc, iron and biotin, beans and other legumes provide the hair with the protein it  needs to stay strong.
Beef: Contains an abundant amount of protein, which the hair needs for optimal hair growth. Poultry: Like beans, poultry products such as chicken and eggs are also packed with protein and biotin. Salmon: Loaded with omega-3 fatty acids, protein and iron, salmon ensures the scalp produces an adequate amount of oils which will help prevent against dry itchy scalp.
Oats: They provide the body with an abundance of vitamins and minerals which prevents hair loss and stimulates hair growth. Carrots: They contain an excellent source of beta-carotene which the body converts into vitamin A. Sweet Potatoes: like many orange colored foods such as carrots, sweet potatoes also contain vitamin A which helps the scalp produce the oils that keep the hair from drying out and breaking off. Nuts: such as walnuts contain omega-3 fatty acids which are known to condition the hair through oils produced in hair follicles. Seeds: such as flax seeds contain plant-based omega-3 fatty acids which promote a healthy, conditioned scalp by ensuring that the follicles in our scalp produce an adequate amount of sebum, which ultimately increases hair elasticity, strength and thickness.
Spinach and other Dark Green Veggies are packed with vitamins A and C, which our body needs to produce sebum. As you might have noticed, many of these foods contain nutrients which help regulate the production of sebum, an essential oil which keeps our coils in its best state as it grows out of the scalp. I get probiotics through kombucha and kimchi (and any fermented vegetables) and also regulate my gut with lemon water.
My inspiration came from pictures of my southern mother who weighed 100lbs in the 50s, 60s and 70s just like all her relatives and friends by eating FRESH FOOD! My mother was raised on seasonal fruits and vegetables THEY GREW, fish and chicken THEY RAISED AND CAUGHT, animal fat collected in a coffee can on the stove and the occasional corn meal. Partly because I wanted to prove to myself that I could eat well on a restricted budget (and partly because I was unemployed and HAD a restricted budget, lol), I’ve been making a big pot of black beans and rice every week since the beginning of April. I’m about to start a new job but I plan to keep going with this, not just for my hair, but for my overall health. I see people today who do no physical work (labor OR exercise), but eat like they are eating for 4 adults. I’m always looking for creative new healthy recipes, should anyone know how to incorporate flaxseeds into a recipe, would love to hear it!
This isn't true, but starchy foods can become fattening if they're either served or cooked with fat. Meat such as bacon and salami, and meat products such as sausages and hamburgers are all relatively high fat choices, so try to keep these to a minimum.

The quality of food we put in our body is reflective in the rate at which the hair grows, as well as the look and feel of the hair. The most important thing is for you to include a variety of these food items in your daily diet.
If you’re not into taking supplements such as biotin vitamins, beans also provides an adequate amount of biotin which help stimulate hair growth without the side effects of which the supplement itself often produces.
If you’re on a low fat diet, you can opt for lean beef or substitute beef for other protein packed foods such as beans, fish or chicken. Omega-3 fatty acids are essential to our diet because our body doesn’t produce them and so they must be consumed. Oats also contain a good amount of B vitamins, zinc, protein, copper, potassium, and iron, all of which work together to ensure optimal hair growth and an overall healthy body. Vitamin A also fights free radicals that can weigh the hair down and promotes the growth of healthy cells and tissues which aids in healthy hair growth. Walnuts, along with cashews, pecans and almonds also contain a good amount of zinc which help to reduce shedding and stimulate hair growth. A deficiency of these vitamins can result in dry brittle hair and a loss of overall luster. An adequate amount of sebum can help to reduce the amount of hair products applied to the hair and scalp.
So I took that money and upped my daily calcium game with cooked greens, bone broth and blackstrap molasses. Everything else was expensive until the 80s when the last farmers were paid NOT to farm their land and marketers convinced poor people that shiny, brand-name supermarket food meant they were movin’ on up to the middle-class. Media and corporations have really messed up a lot of heads regardless of hair texture and scalp color, lol.
If one eats the right things along with the appropriate portion sizes, it costs no more (and actually could cost less) than eating unhealthy foods. There are many great plant-based sources of protein that even have a higher percentage of protein than meat. I also add flaxseeds to my cookies, cereal, fruit salads, vegetable salads and pretty much anything I can think of.
Generally people eat less than they should from this food group, so make sure you eat lots! For example, it's the margarine or butter we spread on bread, the cream or cheese sauce we add to pasta or the oil that we use for frying that makes them fattening.
Low fat versions are better for general healthy eating and if you're trying to lose weight. Foods and drinks containing sugar should not be eaten too often as they can contribute to tooth decay. For a supercharged breakfast, you can mix 2 tablespoons of flax seeds and walnuts in your bowl of oatmeal in the morning. Spinach also contains a high percentage of water which can aid in keeping the hair hydrated. However, a deficiency will have you reaching for your scalp oil, leave-in and deep conditioner more often than necessary. To keep busy, I frequent my local library where I go to borrow non fiction books, particularly personal and spiritual development books. And I do green smoothies with added cacao powder, spirulina and blackstrap molasses so I no longer buy pricey, soy-ridden protein shakes and my choco-cravings and sweet tooth are neutralized. They didn’t have frozen pizza, canola, sugary deli meat, canned tuna with soy fillers, white bread, margarine, doritos, kraft singles, yogurt with fake fruit on the bottom, snickers and pepsi. The actually did eat pork, but it was minimal– they slaughtered a hog once a year and shared all the parts with a group of people. Tofu, tempeh, nuts, seeds, grains, pseudograins (like quinoa), and leafy greens are some examples and way more beneficial health-wise than meat.
By the way, i love the writer’s hairstyle in the picture after the article( where they wrote about her ).

GREEN-greens (the obvious ones like collards and mustard greens), lettuce, green bell pepper, avocado, kiwi, cabbage, brussels sprouts, grape, asparagus, kiwi, green beans etc. Funny thing is that what started off as a quest for healthy natural hair has in a way metamorphosed into a wider quest for a healthier body. Try serving larger portions of these foods at mealtimes by, for example, having more rice or potatoes.
Try semi-skimmed or skimmed milk, low fat yogurt (0.1% fat or less), and reduced fat cheeses. This group includes margarine and butter, cooking oils and sugar, so it means fewer fried foods, biscuits, pastries, cakes and sugary drinks and less mayonnaise, cream, chocolate and other confections.
So, if you’re looking for ways to naturally improve the overall health of your hair, all you need to do is pay a visit to your local supermarket to stock up on quality food items such as the ones listed below. Eating right will not only keep your body in its best state, it will also help you stay on your hair budget by reducing the amount of products used. Look at pictures of Black people (Whites too) up until the 1970s, then look at the change from the 1980s-until today. I also saw a growth spurt but since I get those at different times of the year I’m not sure I want to attribute it entirely to the food. A well-balanced diet might help prevent numerous health problems, including cardiovascular disease and some types of cancer. However, you shouldn’t eat foods containing sugar for example sweets, jam, sodas, cakes, biscuits and frozen treats too often.
Whenever you do eat these food types, try to ask them to mainly with meals to lessen the risk of cavities.The sugars present in fruit and vegetables really are a better source compared to those found in sweets and cakes because they usually include other nutrients.
The fibre in fruit, vegetables and pulses, will also help reduce blood levels of cholesterol.
For instance, the margarine or butter we placed on the bread and also the cream or cheese sauces we increase pasta. Nutrients in Fats and SugarsIn addition to fat, including some efa’s, foods containing fat offer some vitamins.
Proteins are the foundations of protein, your body can make a few of these, but some are known as ‘essential amino acids’ because we are able to only have them from the food we eat. NOTE: Two-thirds in our protein has a tendency to come from meat, fish, eggs and dairy products. So if you possess some dishes containing pulses or nuts rather than animal products, this helps lower the quantity of saturated fat you consume and give you different nutrients. And when you eat lots of animal protein, it’s smart to sometimes have vegetable protein instead. The reason being meat and dairy products that are full of protein also contain saturated fats. High intakes of saturated fats are connected with an increased chance of coronary heart disease. As we don’t use up all of the energy only then do we put on weight, which could eventually result in obesity.Just how much should I be eating?Eat foods containing fat sparingly and appear out for that low fat alternatives. For instance, margarine and butter, other spreading fats (including low-fat spreads), cooking oils, oil based bandages and mayonnaise. Stick to a minimum the quantity of foods for example cakes, biscuits, pastries and frozen treats that you eat and select low fat alternatives where available.
Have food and drink containing sugar mainly at mealtimes to lessen your chance of tooth decay.Guidelines for Balanced DietA proper balanced eating-plan includes foods all main recommended food groups, as outlined within the Food Guide Pyramids.

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