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Nutrition Information

Here we provide information on general nutrition for healthy living.   For specific food facts you can visit our Nutrition Database to see nutrition facts and information for thousands of common food products.

Nutrition Advice

Here are some great nutrition tips!

For information on dieting, please refer to the
Dieting section

A guide to healthy nutrition and living.

  The Nutrients How Much Why
Whole Grain Breads, Brown Rice other Cereals Carbohydrates have lots of fiber, B vitamins, potassium, iron, selenium, some protein, calcium, vitamin E. Phytochemicals. Have 6–11 servings daily (according to appetite). A serving is: 1 slice of bread; a bowl of cereal; half a bagel, 3 crackers, half a cup of cooked rice or pasta. Most people would benefit from eating more of these foods. They are nutritious and filling, Make them a part of each meal and use them as snacks in moderation.
Fruits & Vegetables Vitamin C, folic acid, beta carotene, fiber, magnesium, potassium, some carbohydrate, iron, calcium. Phytochemicals. Aim for at least 5 - 6 portions every day. Diets rich in fruits and vegetables can help protect against heart disease, help weight control, maintain a strong immune system and keep your bowels regular.
Milk & Dairy foods & alternatives, such as Soy Products Calcium, protein, vitamin B2, B12, zinc, vitamins A & D. Phytochemicals in the soy-based foods. Have 2–3 servings daily. A serving is: 200 ml milk/soy milk, a cup of yogurt, and if you must.. 30 g hard cheese, e.g. cheddar. A good calcium intake throughout life (especially during adolescence and your early 20s) helps reduce the risk of osteoporosis!
Meat, Fish & alternatives Protein, selenium, B vitamins, zinc, magnesium, iron, potassium. Phytochemicals in beans, lentils, nuts, seeds, tofu. Eat moderate amounts, e.g. 2-3 servings a day. A serving is: 50–75 g meat, 100 g fish, 1–2 eggs, 3–4 tbsp cooked beans, 50 g nuts. You will get plenty of protein in your diet, so there is no need for large meat portions. B vitamins promote a healthy nervous system and other functions.
Foods rich in fat and/or sugar - They taste so darn good! Fat and sugar, with some essential fats, vitamins, minerals. Phytochemicals in virgin olive oil, canola oil and chocolate. Eat small amounts. Look for lower-fat alternatives to spreads, salad dressings and fast food. High saturated fat may raise cholesterol levels. Frequent sugar intake may strain the your immune system and slow down metabolism.

One of the most oft overlooked dietary minerals is iron. Iron is vital for the proper functioning of every cell in the body. If you arenít able to get enough iron for your diet, iron supplements are an easy, effective way to guard against iron deficiency

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