Fruit and vegetables are brimming with fibre, plus a whole range of vitamins and minerals, and because they're low in calories, they make an important and healthy addition to any diet. Here is some information for you about vegetable nutrition. "Eat your fruits and vegetables" is one of the tried and true recommendations for a healthy diet, and for good reason. Eating plenty of fruits and vegetables can help you ward off heart disease and stroke, control blood pressure and cholesterol, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss."5 A Day" is a national health programme in the USA and also in the UK to explain why you need vegetable nutrition as well as fruit and to encourage you to eat more servings of fruit and vegetables every day. People all over the world are becoming more and more aware of how important fruit nutrition and vegetable nutrition is to stay healthy.
In general, yellow and dark green vegetables are excellent sources of vitamin A. Green leafy vegetables are rich in calcium, iron, magnesium, vitamin C and many of the B vitamins. The greener the leaf, the richer the nutrients will be. Here are some suggestions to think about color to pack nutritional power in your diet: · White: Eat cauliflower more often than potatoes, onions and mushrooms.· Green: Add more dark lettuces, such as romaine and red leaf lettuce, spinach, broccoli and Brussels sprouts to replace iceberg lettuce and green beans. · Yellow-orange: Substitute more carrots, winter squashes, sweet potatoes, cantaloupe, oranges and grapefruit for corn or bananas. · Red: Select tomatoes, red peppers and strawberries in favor of apples. If you are trying to watch your weight, an idea is to make sure you are not eating too many calories if you are adding these foods to your diet. increasing the amounts of fruits and vegetables you eat can promote weight control, but only if they replace higher fat foods like ice cream, meat and chips to help you consume fewer calories. But if fruits and vegetables are simply added to what you already eat, total calories won't significantly drop and weight loss should not be expected. The most important thing to do is to vary the fruit and vegetables that you eat from day to day. This is to give your body a variety but to also keep you interested in your food. There are always great new recipes, ideas and ways to make your food look and taste great!
Tuesday, January 2, 2007
What IS a Healthy Diet
There is so much information about what is healthy and nutritious these days that it is very difficult to sort out the hype from the truth. Following a healthy diet can be accomplished by making some simple adjustments to your current diet.
If you think it is just too much trouble to make some simple changes to improve your family’s diet, think again. Most people do not realize the incredible impact that a healthy diet has on our bodies, making the difference between poor health and good health.
Along with regular physical activity, a healthy diet is the most important factor that determines your weight. If you are overweight or obese, your chances of developing many diseases or conditions, including heart disease, diabetes, high blood pressure, osteoarthritis, and certain cancers, increase significantly.
EASY STEPS TO A HEALTHY DIET
Your first step to following a healthy diet is to make sure you include food from all food groups. Vegetables, fruits, whole-grains, legumes, lean proteins and low fat milk products should all be incorporated into your daily diet.
*VEGETABLES – A diet rich in fruits and vegetables can lower the risk of heart disease, stroke, and cancer. It also contributes to a healthy weight, reducing your risk of obesity and the conditions associated with it. There are a multitude of vegetables to choose from, the healthiest being dark green vegetables like broccoli, lettuces, and kale, orange vegetables like carrots, sweet potatoes, and squash, and red vegetables like red peppers and tomatoes.
*FRUITS – Eat a variety of fruits each day, canned, dried, fresh or frozen. Stay away from fruit juices as they can be high in sugar. (Unless you make the juice yourself.)
*WHOLE GRAINS – Choose whole grain cereals, breads, rice, and pasta. Read the food label and make sure the grain that is listed such as wheat, rice, oats or corn is referred to as WHOLE in the list of ingredients. Whole grains are an excellent source of fiber. Fiber can help reduce your risk of diabetes, heart disease, and cancer.
*LEGUMES – This class of vegetable includes beans, peas and lentils. They are low in fat, contain no cholesterol, are high in protein, and have phytochemicals, compounds that help prevent heart disease and cancer. They are also a good source of fiber. Add pinto, kidney, black and garbanzo beans, split peas and lentils to your daily diet.
*LEAN PROTEINS – Choose lean meats, poultry, and fish. Bake, broil, or grill it. Do not fry! Beans, nuts and seeds also provide protein.
*LOW-FAT MILK PRODUCTS – Eat low-fat yogurt, low-fat cheese or low-fat milk every day. Dairy products can lower your risk of diabetes and help build strong bones, reducing your risk of osteoporosis.
There are a variety of foods that should not be present in your diet except in very small amounts. These foods, such as sugars, alcohol, and some fats, contribute to diseases and poor health.
*SUGARS – Avoid foods containing sugar. You know what they are! Always check food labels to see how much sugar is present as some foods contain sugar that may surprise you.
*ALCOHOL – Avoid alcohol. If you must drink, limit intake to one drink a day. Alcohol can increase your risk of many conditions including some types of cancers.
*FATS – There are different kinds of fat in our foods. Some are detrimental to your health and others are very healthy.
1. Monounsaturated fats (olive oil, flaxseed oil, peanut oil and avocados)
2. Polyunsaturated fats (safflower, sesame, sunflower seeds)
These fats raise your good cholesterol levels. To stick to a healthy diet, choose foods with these fats.
3. Saturated fat and trans fatty acids raise your bad cholesterol levels, contributing to your risk of heart disease. Limit your intake.
Saturated fats are found in beef, veal, lamb, pork, lard, butter, cream, whole milk dairy products and can be present in processed foods like frozen dinners and some canned food. Always check food labels before purchasing.
Trans fatty acids, the kind of fats that increase the risk of heart disease, are formed during the process of creating cooking oils, shortening, and margarine and are found in commercially fried foods, some baked goods, and crackers. When checking food labels, make sure the ingredients do not include hydrogenated fats.
Following a healthy diet is a necessary step for the improved health of you and your family. It is not difficult to make the simple changes necessary to change an unhealthy diet to a healthy one. The advantages, better health, longer life, and more energy, far outweigh any inconveniences you may experience.
If you think it is just too much trouble to make some simple changes to improve your family’s diet, think again. Most people do not realize the incredible impact that a healthy diet has on our bodies, making the difference between poor health and good health.
Along with regular physical activity, a healthy diet is the most important factor that determines your weight. If you are overweight or obese, your chances of developing many diseases or conditions, including heart disease, diabetes, high blood pressure, osteoarthritis, and certain cancers, increase significantly.
EASY STEPS TO A HEALTHY DIET
Your first step to following a healthy diet is to make sure you include food from all food groups. Vegetables, fruits, whole-grains, legumes, lean proteins and low fat milk products should all be incorporated into your daily diet.
*VEGETABLES – A diet rich in fruits and vegetables can lower the risk of heart disease, stroke, and cancer. It also contributes to a healthy weight, reducing your risk of obesity and the conditions associated with it. There are a multitude of vegetables to choose from, the healthiest being dark green vegetables like broccoli, lettuces, and kale, orange vegetables like carrots, sweet potatoes, and squash, and red vegetables like red peppers and tomatoes.
*FRUITS – Eat a variety of fruits each day, canned, dried, fresh or frozen. Stay away from fruit juices as they can be high in sugar. (Unless you make the juice yourself.)
*WHOLE GRAINS – Choose whole grain cereals, breads, rice, and pasta. Read the food label and make sure the grain that is listed such as wheat, rice, oats or corn is referred to as WHOLE in the list of ingredients. Whole grains are an excellent source of fiber. Fiber can help reduce your risk of diabetes, heart disease, and cancer.
*LEGUMES – This class of vegetable includes beans, peas and lentils. They are low in fat, contain no cholesterol, are high in protein, and have phytochemicals, compounds that help prevent heart disease and cancer. They are also a good source of fiber. Add pinto, kidney, black and garbanzo beans, split peas and lentils to your daily diet.
*LEAN PROTEINS – Choose lean meats, poultry, and fish. Bake, broil, or grill it. Do not fry! Beans, nuts and seeds also provide protein.
*LOW-FAT MILK PRODUCTS – Eat low-fat yogurt, low-fat cheese or low-fat milk every day. Dairy products can lower your risk of diabetes and help build strong bones, reducing your risk of osteoporosis.
There are a variety of foods that should not be present in your diet except in very small amounts. These foods, such as sugars, alcohol, and some fats, contribute to diseases and poor health.
*SUGARS – Avoid foods containing sugar. You know what they are! Always check food labels to see how much sugar is present as some foods contain sugar that may surprise you.
*ALCOHOL – Avoid alcohol. If you must drink, limit intake to one drink a day. Alcohol can increase your risk of many conditions including some types of cancers.
*FATS – There are different kinds of fat in our foods. Some are detrimental to your health and others are very healthy.
1. Monounsaturated fats (olive oil, flaxseed oil, peanut oil and avocados)
2. Polyunsaturated fats (safflower, sesame, sunflower seeds)
These fats raise your good cholesterol levels. To stick to a healthy diet, choose foods with these fats.
3. Saturated fat and trans fatty acids raise your bad cholesterol levels, contributing to your risk of heart disease. Limit your intake.
Saturated fats are found in beef, veal, lamb, pork, lard, butter, cream, whole milk dairy products and can be present in processed foods like frozen dinners and some canned food. Always check food labels before purchasing.
Trans fatty acids, the kind of fats that increase the risk of heart disease, are formed during the process of creating cooking oils, shortening, and margarine and are found in commercially fried foods, some baked goods, and crackers. When checking food labels, make sure the ingredients do not include hydrogenated fats.
Following a healthy diet is a necessary step for the improved health of you and your family. It is not difficult to make the simple changes necessary to change an unhealthy diet to a healthy one. The advantages, better health, longer life, and more energy, far outweigh any inconveniences you may experience.
the 10 Weight Loss Busters You Shouldn't Eat
1. Fried Foods That Are Frightening
2. Steakhouse Stories That Scare
3. Manufacturers Mislead Many
4. Burgers That Are Bigger and Biggest
5. Awful Appetisers
6. Cakes and Cookies That Are Calorie Clogged
7. Diet Drinks That Deceive
8. High Calorie Horrors
9. Diet Disasters When Dining Out
10. Super Sized Servings That Sabotage Your Diet
1. Fried Foods That Are Frightening
Deep fried foods are nutritionally bad for you. If you enjoy going to fairs and carnivals, you may well be tempted to eat the strangest of concoctions. It's amazing just what has been thrown into the deep fryer in the name of creativity.
But the only thing you are going to create is havoc with your weight loss diet.
2. Steakhouse Stories That Scare
Your local neighbourhood restaurant or steakhouse may be a Nutritional Nightmare.
Fried onions that are considered a Starter Dish are so full of Calories, Fat, Saturated Fat and with a high Salt content. And to go from bad to worse, the onions are usually served with a sauce that has even more Calories, Fat and Salt.
For the sake of your health, be sure you know your onions.
3. Manufacturers Mislead Many
Foods that are often labelled as healthy are just the opposite. Marion Nestle PhD, MPH a New York University Nutritional Professor in her book ‘What To Eat,' talks of ‘Fruit Snacks' that have absolutely no fruit in them but were just laden with sugar.
Don't believe the adverts, read the labels carefully then decide for yourself if it's right for you.
4. Burgers That Are Bigger and Biggest
Burgers are getting bigger and bigger. Burger King and others are taking a bun and piling on as many as four burgers, plus slices of cheese and strips of bacon. Just one of these burgers will give you more Calories than you should eat if having three meals a day.
If you really do want a burger, try ordering a plain burger. It could be served with a sauce, but it should be on the side not on top.
That will save you eating more Calories than you need.
5. Awful Appetisers
How about a Fundido as a snack before the main meal?
A Fundido is made up of a combination of cheese, pepperoni, bacon and sausage served with bread sticks.
If you are on a weight loss diet, a Fundido is a nutritional no-no.
6. Cakes and Cookies That Are Calorie Clogged
You are tempted to have a square of Starbucks Old Fashioned Crumb Cake to go with your coffee but that little square has 670 Calories in it.
And a piece of Cheesecake has enough Calories in it to make a mess of your weight loss diet, but the Cheesecake Factory adds Chocolate Candy, Mousse etc.
Nice for a treat once a year, but for the rest of the year … DON'T.
7. Diet Drinks That Deceive
High Calorie drinks are so deceptive. They don't need chewing and go down real easy and they don't fill you up. So how can this innocent looking cup of coffee be loaded with 490 – 580 Calories? It could be the chocolate or cream that is added.
To avoid piling on the Calories, order a small size cup of coffee with low fat milk and sweeteners.
8. High Calorie Horrors
When you are out shopping at the Mall you may be tempted by the delicious aromas of coffees, spicy pies and the mouth watering smell of freshly made doughnuts.
But giving in to temptation could mean you may consume a day's worth of Calories in one delicious but none essential piece of confectionery.
Ok I'm being a spoil sport but, for the sake of your health and weight loss diet, you would be better to take along a snack of crackers and nuts or raw veggies. Enjoy.
9. Diet Disasters When Dining Out
Two decades ago, dining out was already beginning to be a disaster for the person who was on a weight loss diet. The menu offered high Calorie foods.
Things haven't improved over the years; in fact they have become worse. On the menu in restaurants are such things as fried macaroni and cheese and cheese fries. Just oozing with fat and packed with Calories.
In order to keep to your diet change into a fluffy bunny rabbit and talk yourself into eating and enjoying salads.
10. Super Sized Servings That Sabotage Your Diet
Have you noticed how it's not just fast food meals that have got bigger? So have bagels, pasta servings, salads and sandwiches. If you go out to a restaurant for a meal, most of the meals on the menu are going to be around 1 000 Calories.
The question to ask yourself is, do I really need this food? As Michelle May MD, author of ‘Am I Hungry?' and ‘What To Do When Diets Don't Work' said, that ‘Once a person indulges in a decadent dessert or monster burger, it triggers the ‘I've already blown my diet, so why bother,' mentality.
Beyond that, May believes, the real horror may be the American mind set about food. We were raised to clean the plate, so we could be rewarded with a dessert, which further enhances our desire to eat sweets and meals without recognition of fullness,' she says.
If you want to keep to your weight loss diet, learn what foods are best for you and avoid the ones that sabotage it.
2. Steakhouse Stories That Scare
3. Manufacturers Mislead Many
4. Burgers That Are Bigger and Biggest
5. Awful Appetisers
6. Cakes and Cookies That Are Calorie Clogged
7. Diet Drinks That Deceive
8. High Calorie Horrors
9. Diet Disasters When Dining Out
10. Super Sized Servings That Sabotage Your Diet
1. Fried Foods That Are Frightening
Deep fried foods are nutritionally bad for you. If you enjoy going to fairs and carnivals, you may well be tempted to eat the strangest of concoctions. It's amazing just what has been thrown into the deep fryer in the name of creativity.
But the only thing you are going to create is havoc with your weight loss diet.
2. Steakhouse Stories That Scare
Your local neighbourhood restaurant or steakhouse may be a Nutritional Nightmare.
Fried onions that are considered a Starter Dish are so full of Calories, Fat, Saturated Fat and with a high Salt content. And to go from bad to worse, the onions are usually served with a sauce that has even more Calories, Fat and Salt.
For the sake of your health, be sure you know your onions.
3. Manufacturers Mislead Many
Foods that are often labelled as healthy are just the opposite. Marion Nestle PhD, MPH a New York University Nutritional Professor in her book ‘What To Eat,' talks of ‘Fruit Snacks' that have absolutely no fruit in them but were just laden with sugar.
Don't believe the adverts, read the labels carefully then decide for yourself if it's right for you.
4. Burgers That Are Bigger and Biggest
Burgers are getting bigger and bigger. Burger King and others are taking a bun and piling on as many as four burgers, plus slices of cheese and strips of bacon. Just one of these burgers will give you more Calories than you should eat if having three meals a day.
If you really do want a burger, try ordering a plain burger. It could be served with a sauce, but it should be on the side not on top.
That will save you eating more Calories than you need.
5. Awful Appetisers
How about a Fundido as a snack before the main meal?
A Fundido is made up of a combination of cheese, pepperoni, bacon and sausage served with bread sticks.
If you are on a weight loss diet, a Fundido is a nutritional no-no.
6. Cakes and Cookies That Are Calorie Clogged
You are tempted to have a square of Starbucks Old Fashioned Crumb Cake to go with your coffee but that little square has 670 Calories in it.
And a piece of Cheesecake has enough Calories in it to make a mess of your weight loss diet, but the Cheesecake Factory adds Chocolate Candy, Mousse etc.
Nice for a treat once a year, but for the rest of the year … DON'T.
7. Diet Drinks That Deceive
High Calorie drinks are so deceptive. They don't need chewing and go down real easy and they don't fill you up. So how can this innocent looking cup of coffee be loaded with 490 – 580 Calories? It could be the chocolate or cream that is added.
To avoid piling on the Calories, order a small size cup of coffee with low fat milk and sweeteners.
8. High Calorie Horrors
When you are out shopping at the Mall you may be tempted by the delicious aromas of coffees, spicy pies and the mouth watering smell of freshly made doughnuts.
But giving in to temptation could mean you may consume a day's worth of Calories in one delicious but none essential piece of confectionery.
Ok I'm being a spoil sport but, for the sake of your health and weight loss diet, you would be better to take along a snack of crackers and nuts or raw veggies. Enjoy.
9. Diet Disasters When Dining Out
Two decades ago, dining out was already beginning to be a disaster for the person who was on a weight loss diet. The menu offered high Calorie foods.
Things haven't improved over the years; in fact they have become worse. On the menu in restaurants are such things as fried macaroni and cheese and cheese fries. Just oozing with fat and packed with Calories.
In order to keep to your diet change into a fluffy bunny rabbit and talk yourself into eating and enjoying salads.
10. Super Sized Servings That Sabotage Your Diet
Have you noticed how it's not just fast food meals that have got bigger? So have bagels, pasta servings, salads and sandwiches. If you go out to a restaurant for a meal, most of the meals on the menu are going to be around 1 000 Calories.
The question to ask yourself is, do I really need this food? As Michelle May MD, author of ‘Am I Hungry?' and ‘What To Do When Diets Don't Work' said, that ‘Once a person indulges in a decadent dessert or monster burger, it triggers the ‘I've already blown my diet, so why bother,' mentality.
Beyond that, May believes, the real horror may be the American mind set about food. We were raised to clean the plate, so we could be rewarded with a dessert, which further enhances our desire to eat sweets and meals without recognition of fullness,' she says.
If you want to keep to your weight loss diet, learn what foods are best for you and avoid the ones that sabotage it.
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