Food And Nutrition

How to choose nutritious foods ?

A balanced diet is one that includes the three food groups, but that covers three important features: low in fat, sodium and sugar , to prevent the development of chronic degenerative diseases such as obesity , diabetes or hypertension.

Today we find food everywhere ready to carry meaning that is not natural and therefore includes conservative in their preparation as fat, sodium or sugar in quantities exceeding the recommended daily intake.

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If we reduce the consumption of these three ingredients , well balanced diet, take a healthier diet , but how to choose nutritious foods ?

The first thing to do is identify that the products are low in fat , sodium and sugar , and to be, must comply with the following rules :

Fat : less than 3g of fat per serving
Sodium : less than 250mg sodium per serving
Sugars : less than 10g of sugar per serving

 

Make a healthy choice!
If you want to know how to choose healthy food, just follow these recommendations:
Low fat

Check labels.
Not cold, better cooked meat, chicken or fish fat food itself. You can eat them boiled, roasted, stewed, baked, or raw water bath.
Use vegetable oils in small portions as a teaspoon of olive oil, grape, sesame seeds, almonds, coconut, hemp, corn, etc.

Low sodium

Buy low-sodium pantry. Why it not means you should consume 0 grams of it, but on the day, your intake should be up to 2000mg.

You do not have to eat tasteless, only moderate consumption, and if you use any seasoned soy sauce on your salad, no longer you add more salt to it. This will help reduce consumption.

Low in sugar

Carefully review the sweets that you like and see how many have too much sugar.
If you are eating desserts opt for light versions of condensed milk or reduced, and tries to balance the sweetness of these to include natural fruit.
Avoid in your diet drinks with added sugar as soft drinks, flavored waters with sugar, soft drinks, artificial juices. If packaged reviews that say 100% juice.

Little touches make all the difference so start by reducing these three ingredients in the diet to eat more nutritious foods. And you, you know choosing healthy foods?

Why pregnant women should consider proper nutrition

When you are pregnant , you do not actually need to eat too much food as if you eat for two people . In fact , you only need to add about 300 extra calories , which is roughly equivalent to a bowl of cereal with a banana and low-fat milk . Consume small meals , but often with more intensity .

Pregnant women do not actually need to do special diet , except for being a particular disease . The key point in terms of adequacy of nutrients can be obtained by eating various types of food every day . Here are some pregnant women’s nutrition recommended to be consumed , along with its benefits :

Mineral water 

Mineral water is an important element that is useful to take nutrients from the food you eat to the baby in the womb . Lack of drinking water can cause premature birth . Drinking enough water also can prevent hemorrhoids , constipation , excessive swelling , and bladder infections .

Vegetables and fruits 

Vegetables and fruits are the main component of a healthy diet for women who are pregnant . She should eat at least five servings of vegetables and different fruits every day to get a variety of vitamins , minerals , and fiber like banana, red bean, edamame bean, apple, and carrot.

Lean meat, fish , and eggs 

This food group contain a lot of proteins that are essential for infant growth , especially in the first six months in the womb . However, this food group should be sorted and prepared carefully in order not to harm the baby . Fish that contain high levels of mercury can trigger cancer cells in the fetus. Pregnant women also should not consume raw fish to avoid bacterial contamination .

Carbohydrates

Besides rice , pregnant women need to meet the needs carbohydrates for energy with groceries. Carbohydrates can also be obtained from a variety of pasta , corn , and bread . You can also consume complex carbohydrates rich in fiber and requires a longer process of decomposition of the body before it is absorbed .

Milk and its derivatives

A requirement of calcium and nutrients for bone making can be met by consuming milk and its derivatives such as :     Low-fat milk,Cheese, Soy milk, Tofu, Sardines or orange juice can be consumed as a substitute if you are allergic to dairy products .

 

 

 

 

Start eating proper nutrition during pregnancy . Nutritionally balanced food intake and maintaining a healthy lifestyle also makes pregnancy Mother became more secure and comfortable .

Top 6 Nutrition Industry Trends for 2015 – 2016

These days, people are slowly waking up to the reality that a healthy lifestyle is the only recipe for a happy and comfortable life for many years to come. This awakening can mainly be attributed to the huge amounts of information that have been presented to the large public concerning the dangers of the today’s most popular foods, and the correlation between these foods and actual diseases, that nowadays, affect large numbers of people all over the world. The internet has also helped raise the awareness and spread the news about the health implications of eating certain foods that in the past, we thought to be quite essential for our development. We’ve all been raised with a particular ‘healthy eating regime’ in our minds. We all remember the tv advertisements encouraging people to buy and consume more dairy and meat products. And we all thought that it is the most efficient eating regime that will ensure optimum health for the rest of our lives.

These days, information is much more available for us today, than it was before. And nowadays, we can make our own choices about how to keep healthy by eating goods that make us feel good. We don’t take all the advertisements and advices anymore. What we do is trust our gut, and develop our own effective eating regimes based on our own personality, body type and health background.

Here you can get acquainted with the top 6 nutrition industry trends for 2015-2016, which are based upon real facts of people feeling and doing much better after taking on new paths in nutrition. These trends are backed up by lots of research, a high implementation into the daily lives of millions of people on this planet, and the wide amount of positive feedback.

  • Vegetarianism

This is the first, most lasting nutrition trend when it comes to meat consumption. It has been widely researched whether meat is an efficient food for the human body. And the huge amounts of negatives have finally outweighed the positives, more and more people of different age groups focusing on a plant-based eating regime for health or ethical reasons. It is a well-known fact that high meat consumption stands for a high amount of saturated fats and a high cholesterol, two incredibly important factors that lead to a wide range of diseases such as cardiovascular diseases, diabetes, arthritis and osteoporosis, and etc.

  • Veganism or Meat –Free & Dairy – Free

Undoubtedly, it is a very controversial trend, but mainly due to the addiction to dairy products that millions of people cannot go over. The truth is that such dairy products as cheese, cottage cheese, milk – are pretty addictive. But they aren’t as efficient and healthy as we used to think. And it’s not that these products don’t have the nutrients that we need. It’s simply that our bodies are not suited for a proper assimilation of nutrients coming from these products. Worrying about calcium intake? No need to worry any longer! According to the research conducted by Winston J Craig concerning the vegan diet, there’s a way to get just enough calcium on a plant-based eating regime and many other foods.

  • Gluten – Free

Another trend has sprung up as a necessity to deal with the rising amount of people suffering from food intolerances mostly associated with the consumption of wheat and products which contain gluten. A worse implication might be celiac disease, which is also associated with the consumption of gluten. Besides, it is a well-known fact that a gluten-free diet can produce maximum weight loss impact in a short period of time. Whether people follow this eating regime out of necessity, or to keep their bodies in shape, in any case it is one of the most widely spread nutrition industry trends for 2015-2016. And it seems like it is going to linger for much more time.

  • Raw

There are more and more raw foodists in the world today, meaning that more and more individuals spanning various ages are transforming their culinary experiences by eating exclusively raw foods such as fruits, vegetables and nuts. Up to know, there are lots of documentaries on this matter, claiming to offer people an optimum health and a youthful appearance for the rest of your life. Fruits are high in vitamins while vegetables are high in minerals according to a research done on the effects of the consumption of raw foods published in JN, the Journal Of Nutrition. And our bodies require all 90 nutrients for a proper functioning.

  • Weight Management Foods

Nowadays, supermarkets all over the world sell foods that apparently help to get rid of excess fat and balance your weight. These weight management foods have become widely liked by millions of people searching for weight loss solutions worldwide. Whether these products are efficient enough, this is something that has not been yet proved. The reality is that people trust their favorite brands, and they want to find a fast solution which won’t require them to hit the gym or stop consuming their favorite pastry.

  • Processed Foods

Undeniably, the most empty-calorie food depleted of the most essential nutrients is processed foods. Health care practitioners, scientists, researchers, are trying hard to raise the awareness about the negative health effects of processed foods. And this ‘nutritional enlightenment’ has greatly improved millions of lives all over the world. Besides being empty calories with pretty much no nutrients, processed foods are also loaded with chemicals, additives and preservatives, causing them to last longer, taste better and clog your body with unwanted toxins and waste.

 

References

http://ajcn.nutrition.org/content/89/5/1627S.full

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

http://jn.nutrition.org/content/135/10/2372.long

Healthy Foods to Lose Weight

On the off chance that you are overweight you ought to limit all high sugar foods. Regular foods help you to lose weight in an incredible manner and verify that you are likewise lively. Along these lines, consumehealthy foods to lose weight.
In case you’re study to foods to lose weight then it likely that you have been encouraged to abandon a scope of unhealthy foods.
Protein-Rich Foods
Foods rich in protein helps an individual to keep the fat adjusted dependably. Separated from supporting your weight, it even pushes healthy hair, skin, bones, muscles and nails. It is surely an extraordinary weight-misfortune help. When you consume foods rich in protein, it makes an inclination of fulfillment & completion inside you. This thusly keeps you from consuming more.
Nectar
Nectar is yet an alternate healthy foods to lose weight. This characteristic and extraordinary sweetener has even indicated positive results to lose body weight when it is substituted rather than sugar. It is well known for its antifungal, antiviral and antibacterial properties. That being said, the wellbeing profits of nectar are colossal. It even enhances resistance and manages glucose as well.
Cantaloupe
In case you’re attempting to consume healthy and lose weight, cantaloupe is a tremendous decision. The rate of fat is low in cantaloupe, it doesn’t have a ton of sodium, and on the off chance that you need to minor your cholesterol consuming it is a decent decision. It has a lot of vitamins, with A, B6, C, and K.
Weight cognizant individuals need to consume products of the soil like fruits, oranges and watermelon as they are rich in a supplement and low in calories and called fiber which keeps you feeling full for more. These products of the soil will likewise help in absorption and verify that your body retains the obliged supplements.
Grapefruit
It is launch that consuming mostly a grapefruit before every supper or take it as juice three times each day helped individuals lose weight more than three pounds inside 12 weeks
Banana
Low in fat and cholesterol, bananas are yummy, healthy apples and oranges. They’re loaded with vitamin C, fiber, and B6. Squash them up in oat (or yogurt) or consume them without anyone else’s input. A banana is an awesome to-go nibble.
KALE
Kale truly is most likely the healthiest dinners in presence, and fast transforming into a standout amongst the most mainstream vegetables as well. It’s getting to be cheered seeing that the brand-new hamburger through a ton of health dinner masters, alongside the extent that verdant vegetables move, it truly is simply aces. Notwithstanding being the additional fat contender, it truly is inconceivably versatile; you have the capacity consume this crisp, heat up this along, for example, collard green vegetables, or even make products of the soil juice. It has loads of strands, alongside vitamin and mineral A, notwithstanding a riches including other vital supplements, vitamins and minerals.
At last, we can say that water is one of the ideal and vital things in the Healthy foods to lose weight. This is on account of water gives the body numerous wellbeing profits as it helps the body to feel full for more periods amid the day which help the individual to consume less measures of foods which help the weight misfortune endeavors. Subsequently, in the event that you have to lose weight you ought to arrangement just with the foods to lose weight.

Common Women Mistakes in Fitness And Nutrition

weight loss

While these misconceptions surely exist among men, they seem more common among women. Perpetuated by the media, fads, and fashion magazines that carelessly dispense fitness advice, these mistakes are almost ingrained and therefore hard to shake. Below is my response.

1. I Need To Lose Weight

When speaking about fitness and nutrition, this is the most common phrase uttered by women. While it is true that many overweight individuals (both men and women alike) need to lose drastic amounts of weight for health reasons, many who utter this phrase want to lose body fat, not weight. What’s the difference?

If weight goes down, doesn’t body fat follow? Not necessarily. For many, an exercise regimen that includes cardiovascular and resistance training increases muscle while eliminating body fat.

The overall effect is a tighter, more toned physique, but body weight could stay the same or even increase. Therefore, the obsession with numbers on a scale is unfounded; one can greatly improve appearance, enhance fitness levels, and eliminate unwanted fat all while maintaining a constant weight. Focus instead on a combination of body fat measurements in trouble spots and the image in the mirror.

2. I Just Gained Two Pounds!

Again, the numbers on the scale are of little importance in the short run. I hear too many women expressing genuine concern over a fluctuation of two or three pounds in bodyweight.

There are so many factors, none of which have to do with “getting fatter,” that could have caused such a minor gain, so there is no need for panic.

For example, an individual should weigh him/herself at the same time every day because the difference in weight between stepping on the scale first thing in the morning on an empty stomach and stepping on the scale after dinner can be quite noticeable. This difference, however, is normal and cyclical.

3. I’m Going On The ____ Diet.

To many women, the word diet implies two things that are notorious saboteurs: deprivation and an end-date. Whether it’s the grapefruit diet, Atkins, or some other fad diet in the latest fashion magazine (that’s why they’re fashion magazines, not health magazines), diets require deprivation. They force the follower to give up enjoyable foods, endure intense hunger or some combination of the two, which usually leads to intense cravings and even more intense binges.

A second thing that diets imply is an end date, a day when the h#llish deprivation comes to an abrupt end. So after that spring break trip, high school reunion, or wedding day, many women gain back even more weight/fat than they originally carried. This is because they feel entitled to finally eat the foods they love after a prolonged diet, and a week of carefree eating somehow turns into a month, then a year.

The way to avoid these pitfalls is to develop healthy eating habits instead of relying on crash diets. Eat nutrient-dense foods in small, frequent meals to stay satisfied and embrace portion control so that you can enjoy the foods that you love.

Exercise moderately, incorporating fun and variety to workouts to avoid burnout and boredom. Health and fitness should be lifelong goals, not 4-week tours de force.

4. I’ll Have The Salad, Please.
Salads can be a great source of nutrients while being low in saturated fat and simple carbohydrates. The key word is “can.” Too many times I see individuals pass up perfectly healthy sandwiches and entrees, opting instead for a salad drenched in dressing, bacon bits, and croutons. These items, loaded with fat and calories while scant on nutrients, will not only sabotage a diet but will often fail to make you full.

In order to construct a truly healthy salad, focus on nutrient-dense, low-calorie items such as spinach, broccoli, tomatoes, etc and mix in some lean proteins, beans, nuts, and low fat cheeses for flavor and texture.

The best feature of salads is the variety that can be created, so keep things interesting and flavorful. If you prefer the mixture of dressing, bacon bits, and croutons with some greens mixed in, you might as well have some pizza or burgers to at least fill you up. As you can see, not all salads are created equal.

5. I Try To Skip Breakfast.

Study after study confirms that individuals who eat a balanced breakfast complete with carbohydrates, protein, and healthy fats lose more weight than those who skip this meal. Why?

After a night of fasting and inactivity (aka sleep), an individual’s metabolism is slowed to a crawl. Think of breakfast as the spark that ignites up your body’s metabolic fire, setting you up to burn calories for the entire day. More importantly, though, a nutrient-dense, satisfying breakfast prevents overeating later in the day.

While it is true that skipping breakfast equates to zero calories for that meal, it sets you up to consume many more calories throughout the day, when food choices probably aren’t the healthiest.

So if your goal is to shed body fat or lose unwanted weight, eat within 45 minutes of waking up. Breakfast can be as simple as a low-fat yogurt with a piece of fruit, so the “I don’t have time for breakfast” excuse won’t work.

6. It’s Reduced-Fat. I Can Eat As Much As I Want.

There are two pieces of information I would like to convey here. “Reduced fat” is a relative term and just because an item is labeled such does not mean that it is low in calories.

For example, if one serving of a certain food contains 60% of the daily recommended fat intake, reducing that amount to 30% is considered “reduced fat,” and will probably even be marketed as “half the fat of the original!”

However, 30% is still a lot of fat for one serving, so considered absolute values like how many grams of fat, carbohydrates, protein, etc. are consumed instead of relative values like “50% less fat.” Additionally, reaching fitness goals is largely about calorie intake. More body fat and unwanted weight will be gained by eating 500 calories of a low-fat item than by eating 100 calories of a high-fat item, so keep this in mind.

Water As One of Your Fitness Nutrition Strategies

The right nutrition is the cornerstone of health and fitness and water plays a major role in your fitness nutrition plan.

Water plays a pivotal role in all aspects of the metabolic process. So much so, that without it you would survive for only a few days.

water

As you probably know already, the body is made up of more than 60% water and this level must be maintained for optimal health.

It can be difficult to do because we are losing water continually via urination, respiration and by sweating. To avoid dehydration, water reserves must be constantly topped up by drinking at least 8 cups of water each day.

But when you exercise you need to drink even more because of the additional sweating. The amount lost depends on the type of exercise, your bodyweight and the surrounding temperature but you can easily lose 2 pints or more for each hour of exercise and this must be replaced.

The Signs of Dehydration

There are a number of signs for dehydration and you should watch out for these. Dark colored urine, with a strong odor, is one of the easiest signs to spot.

But there are many other warning signs like a dry throat and mouth, dry cough, dizziness, exhaustion and even loss of appetite. The signs of severe dehydration are even more dramatic and include pain when urinating, muscle cramps and spasms, headaches, nausea and even delirium.

The Best Time To Drink

Drinking the right amount of water at regular intervals throughout the day will keep the body hydrated and functioning properly. In preparation for exercise, it is recommended that you drink 2 cups of water about two hours before your session.

Then immediately before you exercise, drink a cup of water and during each hour of your session sip between 2 to 3 cups.

After the session you also need to drink more water to replace the fluid lost through sweat.

To really make sure you’re on target, weigh yourself before exercise and again when you have finished. Work out how many pounds you have lost and you will need to drink one pint of water for each pound.

Are Special Energy Drinks Not Better Than Water When I Am Exercising?

Sports drinks and energy drinks contain a mix of carbohydrates and electrolytes (minerals) dissolved in water.

They tend to have fruity flavors and are pleasant to drink. When you exercise for longer periods (more than an hour) then sports drinks can be beneficial because the carbohydrate in them provides the body with readily available energy to boost performance.

But for shorter periods of exercise there is no real benefit over plain water, despite the claims to the contrary of the drinks’ manufacturers.

 

What You Should Know About Fitness Nutrition

You’ve all heard that regular exercise and a healthy diet are part and parcel of staying fit. However, it seems that the idea of fitness nutrition is, more often than not, subordinate to exercise. What does this mean? There seems to be the mistaken notion that it’s okay to eat anything as long as you burn it off afterwards. Not! This is one of the biggest lies ever propagated where fitness nutrition is concerned.

fitness-nutrition

The aim of fitness nutrition is to give your body the nutrients it needs to stay strong, fit, healthy and energized throughout the day. With this in mind, it’s also imperative to fill our diet with foods that give us this kind of nutrition. Eating for health requires that all food groups be represented. Remember the go, glow and grow foods your grade school teacher spent hammering into your head? Well, food groupings haven’t changed much. You still need your proteins, carbohydrates, fats, vitamins and minerals. That means you need to feed your body with fruits, vegetables, fish, lean meat, dairy, whole grains and cereals. That means going natural with your food choices as well.

But that’s not all there is to eating for heath. It also means eating in moderation and at the right times. Too much of anything is bad, so don’t get too caught up in the high-protein low-carb diets. They only wreck havoc on your normal body processes. Eating healthy means eating the right amounts from all food groups in small portions five to six times a day. This also means not skipping breakfast. When your mother nearly force-feeds you to eat this most important meal of the day, she wasn’t kidding. If you don’t eat, you’re starving your body and preparing it to snack on more sugar-rich and unhealthy junk later in the day.

What if you do feel the need to snack during the day? Opt for fresh fruits like bananas, pears or apples. They’re chockfull of fiber, vitamins and minerals. Yogurt is also a good alternative. Not only is it rich in calcium and protein, it also has live Lactobacilli and Bifidobacteria that’s good for the digestive system as well.

Does that mean that all fast food is off-limits? That would be ideal? However, it’s not necessarily a no-no for as long as you watch your portions and you don’t do it often. But where soda is concerned, you’d do best to avoid it with your cheeseburger meal. Ask for water instead. Fruit juice? Unless you squeeze it from the fruit itself, forget it. Processed juiced drinks have more sugar than juice and you’re better off with pure water.

Fitness nutrition also means minding how you eat. It’s chewing your food well and taking the time to enjoy your meal for at least 20 minutes. It’s eating when you’re hungry, not because you’re stressed or emotionally upset. It’s stopping when you’re already full. Finally, eating for health also means learning healthier ways of preparing foods. You need to learn how to cook foods through steaming and stir-frying instead of deep frying them. It also means stocking your pantry with healthful foods.

Eat healthy. Live healthy. That’s the real essence of fitness nutrition.