Tag: Eating Healthy

Healthy Eating

Facts About Nutrition Labels

The nutrition label located on each and every food item, will tell you all the information about that food. For some however, this information isn’t exactly that reader friendly. Fear not, as it’s actually easier than you  think.

Serving Size This size is based on the amount people eat. Similar food items will have similar serving sizes, thus making it easier to compare 2 foods of the same category.

% Daily Value This indicates how food will fit in a 2,000 calorie diet. This will help you to understand if the food has a lot, or just a little of the important nutrients.

The middle section The nutrients you’ll find listed in the middle section are the ones that are most important to your health. This information can help you to calculate your daily limit of fat, fiber, sodium, and other nutrients.

Vitamins & minerals The percent daily value found here is the exact same as the U.S. Recommended Daily Allowance for vitamins and minerals.

Now that you know what the nutrition label actually means, it’ll be a lot easy to eat healthy. Eating healthy is a great thing – especially when you use the nutrition label to assist you with your food choices.

 

Posted by yatish
Healthy Eating

You Are What You Eat, Right?

To say that our diet/eat contributes to our health and makes us the people we are is an understatement.  The daily diet of every individual helps to determine the quality and length of our own lives, and quite often it affects the quality of our children’s lives.

Everyone has heard your mother say, “You are what you eat, so eat right!”  How many of us have ever stopped to really consider what she was saying?  You become a product of what you put into your body.  Food is not the only contributing factor, but it is one of the major ones.  Your genetics plays a role in your health, too.  But you can turn the tide even with poor genetics if your diet is a healthy one.

The diet factor becomes an even more important aspect of our health as we age.  Quite often, as our bodies begin to deteriorate, our food and exercise become the reason that we continue to enjoy a quality life, or the reason we are bedridden or otherwise incapacitated.   Medical advances have helped to lengthen the life span of the average person by almost 15 years.  Along with those advances, have come better living conditions and a better educated public about their food choices.  Today’s consumer is more health conscious than ever before, but that doesn’t mean we’re actually eating healthier than ever before.  In all actuality, the obesity rate in the United States has reached epidemic proportions. If we are exercising, eating healthier and receiving better medical care than ever before, why are we still fighting obesity issues?

The answer may be found in the statement made previously.  You are what you eat.  Our daily diet consists of a low intake in fat, and a higher intake of carbohydrates.  Carbohydrates turn to sugar once inside the body’s digestive system.  Excess sugar is stored as fat.  It’s that simple.  Fat doesn’t make you fat.  Carbohydrates make you fat.  Even the most health conscious consumer can get caught up in the “low fat” misleading labels.  Just because it is low fat, doesn’t make it healthy eating.  Take the time to know your body, your energy needs, and how to read food labeling for the best health results.

Eating healthy means eating what your individual body needs to keep it running in optimal condition.  That often consists of more fruits and vegetables and less processed or manufactured food.  The processed and manufactured food is often faster to prepare or consume, but it is not always the healthy choice.

Did you know that your metabolism affects how much food you need, and when?

Metabolism plays a huge role in determining the burn rate of your calorie intake.  Your body runs off fuel, just like your car.  And, just like your car, if your body’s injectors are clean and efficient, you burn your fuel more effectively.  The more effectively we digest our food and turn it into fuel, the healthier we are.  Usually, we need less food if we’re making the most of our daily intake.

So, in order to eat healthy for life, we need to understand our individual needs, the role each part of the food group plays in keeping us healthy, and make adjustments as necessary.

Posted by yatish
Healthy Eating

Eating Healthy On A Budget

If you have problems serving healthy foods because of the prices, you’ll find these tips to be just what you need to eat healthy on a budget.

1. Eliminate junk food

Doing your shopping on your own is the easiest way to shop, as children and sometimes spouses are  usually the ones requesting junk food. Shopping alone will prevent this, and ensure that you only buy the foods you need.

2. Water or milk instead of soft drinks

You can still enjoy your favorite drinks at a sporting event or night out, although you shouldstick with the smallest size when shopping to save money and calories. Children and even adults need milk or milk products on a daily basis. Milk will also help you get strong and provides calcium for healthy bones and healthy teeth.

3. Buy fruits in quantity

When they are in season, buy fruits in quantity and freeze any extras. You can buy several pounds this way, and freeze extras to have them when the fruit goes out of season. Wash the fruit well,  remove any spoiled pieces, dry thoroughly, then freeze in plastic zipper bags.

4. Meats and beans

Meats and beans are the best sources for protein. Lean meat is more expensive than meats with a lot of fat. Canned beans are a great deal as well, as they give you protein at a great price.

5. Beans as a substitute

You should use beans a substitute for meat on a frequent occasion. There are several varieties,  so you can prepare them in a crock pot, so when  you return home they are ready to consume.

The USDA recommends eating beans at least 4 times per week. If you experience gas after eating  beans you should try washing them, covering them with water, bringing the water to a boil, then
draining it off and refilling the pot.

6. If you live in a coastal area or an area

where fish are around, make that an integral part of your diet. You can catch them from the lakes or rivers, saving money in the process.

7. Peanut butter is great for those on a budget

as it’s popular with almost everyone. You can  use it for sandwiches instead of eating hot  dogs. It does need to be refrigerated, although bigger jars can last you for weeks.

8. You should fill up with foods that have a high

content of water. Watermelon, salads, and even sugar free gelatin are all great examples.

Eating healthy is always something you can’t go  wrong with. You can eat healthy for just a few bucks, which makes it perfect for those on a  budget. Now, you don’t need a lot of money to have the lifestyle and health you’ve always wanted.

 

Posted by yatish
Healthy Eating

Eating Healthy For Students

For students, eating at college is an entire new ball game, with late night pizza delivery and food from buggies. Even though some of these quick and simple options taste great, they are probably  not healthy for a student’s body.

The food choices students make can affect whether or not they are able to remain awake during class and whether or not they will come down with  mononucleosis when it hits campus. The problem is not only about eating junk food, it’s more about not getting the proper proteins, carbs, vitamins, and minerals that people need.

When it comes to defending against illnesses, vitamins and minerals are very important. Just because they are important, isn’t a reason for students to run out and stock up on vitamins and supplements. It’s best for students to get their nutrition from food.

You can find vitamin C in citric fruits, Vitamin A in milk and diary products, and vitamin E in  nuts, whole wheat products, and even green leafy vegetables. This is the ideal way to get  nutrition, as your body relies on these vitamins for many reasons.

When you eat on campus, skip on the soda’s and  go right to the juice machines. Explore the  different entrees available and go to the salad bar where there are fresh vegetables. You can also try putting some broccoli and cauliflower in the microwave for steamed vegetables. There are always healthy cereals and plenty of fresh
fruit available in dining halls as well.

Always remember that eating healthy isn’t just about avoiding greasy foods. Eating healthy involves getting a balanced diet and getting the right nutrients and vitamins to keep your body in peak performance – or at least awake during  your classes.

 

Posted by yatish
Healthy Eating

Eating For A Healthy Heart

Bad cholesterol or a bad diet is something we all experience at some point in time. It’s impossible to eat healthy our whole lives, even though we may try hard to do it. Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.

Your heart and food We know these things for sure – a diet high in  saturated fats will help raise your cholesterol, which is a risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure,  leading to inflammation and even heart disease.

To help prevent heart disease and improve your health, put the tips below to good use.

Eat plenty of fish

Herring, sardines, and salmon are all excellent sourcesof Omega 3 essential fatty acids. Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level.

Choosing healthy fats and oils Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein.

Monounsaturated fats such as olive oils will help  you to protect your heart. Olive oil is an ideal  choice for cooking, dressing, or even as a dipping sauce.

Plenty of fiber

Fiber can help you control your cholesterol. You  can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.

Choosing carbohydrates

Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries. Eating a lot of sugar isn’t good for  your heart disease at all. Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make fruits and vegetables the main aspect of your diet.

Healthy cooking methods

Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn’t dip your food in batter and fry it anymore. If you cook chicken, remove the skin and bake it in the oven in foil.

Instead of frying your fish you should always bake it. Steaming your vegetables can help maintain the most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables,  try squeezing lemon juice on them or using your  favorite seasonings.

As you make the proper changes to your diet, keep in mind that it takes time for them to become habits.  Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.

Posted by yatish
Healthy Eating

Calcium and Eating Healthy

Did you understand the importance of calciums in your diet before the widespread news of the effects of too little calcium was published?  Probably not.  Chances are you still don’t fully understand the effect of calciums on your digestive processes and the functioning of your heart.

Calcium is one of the essential elements that must be present during the metabolism of our food, and during the beating of your heart.  Calciums deficiencies in these two areas are what helps lead to heart disease and osteoporosis.  When you don’t take enough calciums in through your daily intake of food and vitamins, your body will draw on the calcium reserves in your bones in order to have enough to maintain body processes.  This is why women, who are older, often develop osteoporosis, and don’t even begin to realize they are at risk.  When the amount of calcium in your blood drops to a low level, the body will draw calciums out of the bones.  This causes your bones to become more porous and brittle. This explains the rise in broken hips in older people, especially women.

In order to absorb calcium into our bones, we need the presence of estrogen and exercise.  Both of these are in short supply during our later years, chiefly because your body doesn’t produce estrogen after menopause, and as we age, we lose the ability to exercise.  Vitamin D is a backup to the estrogen and exercise problem, however, because Vitamin D does continue to help our body absorb Calcium.  Hence, we have the addition of Calciums to milk, naturally high in Vitamin D.

If you have determined that you need supplemental Calciums, there are certain forms of calcium that are more easily digested.  The best absorbed form of calcium comes in a pill in the form of calcium salt like carbonate or phosphate.

There is a further warning to some forms of calciums that are available on the market today  Both the bone meal calcium and dolomite calcium have been  found to contain toxic metals such as arsenic, mercury, lead, and cadmium.  One additional piece of advice, if you’ve heard that antacids contain calciums that you can use as a supplement instead of vitamins, the information is correct.  However, you’d have to take a handful of antacids and quite often they contain substances that disrupt the digestive process. The best advice to date is to purchase a good calcium carbonate or phosphate as a vitamin supplement and establish a regular habit of taking them first thing in the morning with breakfast.

If you have heart, kidney, liver disease, or high blood pressure, you should consult a physician before taking calciums supplements as the medicine you’re already taking may contain a built in supplement, or may cause a reaction when combined with calciums.

The recommended daily dosage for children is 800 milligrams of calciums each day. This level is fairly accurate for women until they reach the post-menopausal age and the level of estrogen production is reduced or eliminated.  At that point, calcium intake should reach a level of 1500 milligrams per day; almost double that of pre-menopausal women.

Posted by yatish
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