The New Year brings resolutions, usually relating to diet and exercise. This year will be a little different for me, I have to lose weight! Along with the cholesterol problems that I have had for ten years I have been recently diagnosed with Type 2 diabetes. What this boils down to is either lose weight or my life as I now enjoy it. I choose the weight.

So does this mean I have to give up my favorite foods? Not necessarily, but I do have to watch portion size, carbohydrates, cholesterol, and of course calories.

I am not a nutritionist, nor am I a Doctor so before you start any diet regimen please talk to your doctor about what is best for you.

So is it true that if you are at your ideal weight or just trying to reach your ideal weight that is simply a matter of burning more calories than you are taking in? Not really. Your overall body health in regards to weight loss or gain must be taken into account when selecting a diet or you could be heading towards serious health problems. Good nutrition is directly linked to the reduction of a number of health-related problems such as heart disease, cancer and diabetes. In order to have a healthy diet you must eat many different foods at the same time monitoring how much you eat of some foods and beverages while at the same time counting calories. A good diet will offer balanced nutrition that will reduce your cholesterol, blood pressure, and help you gain control over your weight.

Over the last couple of weeks here is what I have learned about what the body needs to function properly:

Carbohydrates: Even though I have diabetes does not mean I should eliminate carbs from my diet. I need to balance it out. The body used carbs to build glucose which can either be used immediately or stored in your body later. Having too much glucose is not good as it is stored in your fat, and over time your body stops producing natural glucose and well you risk the chance of diabetes.

Carbohydrates act like the power source for you body, helping to give you energy, too much is going to shut you down and make you feel tired all the time, the right amount will help you feel great. There are two types of carbs-simple and complex. Sugars are a simple carb, while starches and fibers are consider a complex carb.

So the body does need carbs, you just have to monitor what kind and how many you take in on any given day for a healthy body.

Proteins: Proteins are also necessary for a healthy body as they help build and maintain muscles and other tissues. They also help in the creation of hormones. But like carbohydrates, too much protein in your system will be stored in your fat.

There are also two types of protein-Animal and vegetable are the major ones. To much animal protein causes high cholesterol, because it is high in saturated fat, which is bad for cholesterol problems.

Fat: As strange as it may sound, fat is another nutrient your body needs. Two types of fat: saturated and unsaturated. Saturated fat will put you at risk of health problems, while unsaturated is healthy, but be careful because if it goes through any type of refinement process, it can easily become saturated fat.

Vitamins: Different vitamins perform different jobs with the body. Some can help with your metabolism to help with your energy levels for any of the tasks at hand. And it has been noted that some vitamins help prevent some diseases.

• Vitamins A, C, and E, which are also known as antioxidants, can help with the prevention of coronary artery disease by keeping plaque from building up on artery walls.
• Vitamin B-1 is needed for digestion and your nervous system functioning properly.
• Vitamin B-2 is needed for normal cell growth.
• Vitamin B-3 is needed to detoxify your body.
• Folic Acid helps in the production of red blood cells
• Vitamin D helps you absorb calcium.
• Vitamin K helps your blood clot

Minerals and Trace Elements: Both are used in many different body processes. Minerals like chlorine  help make your digestive juices. Phosphorus helps build strong bones. Both of these can be found in our foods, but with a Trace Element, your body just needs a very small amount. Salt is also a nutrient that your body needs. However you should not consume more than 2400 milligrams a day as more will raise your blood pressure.

If you want to maintain a well balanced, nutritional diet then here are some tips to get you started:

• Consume two and one half cups of vegetables and two cups of fruit each day. The fruits should be fresh, not canned as they contain a lot of sugar. Be sure and have a variety so you don’t get tired of any one vegetable, a good way to select is to go by color, as many different colors as you can manage is better than all one color.
• Eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain based.Milk should also be part of a healthy diet. Consume at least forty-eight ounces of low fat milk or milk products on a daily basis.
• Your total fat intake should only be between ten and thirty percent of your calories.
• Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health.
• Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free.
• Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.
• Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods.
• Alcoholic beverages should only be consumed in moderation.

Remember: I am not a dietician or a medical expert, so consult with your doctor before starting any diet.