Below about the food pyramid.
Because who does not know the food pyramid is actually a carefully written exactly what body needs nutritionally. This is the food pyramid can be a guide for self-help, so we know what we should eat each day. It does not use a menu of foods you should eat per day. All she has is a guide to help you with your meals so you can get the right amount of nutrients in the body that is every day.
Meals are taken pyramid highlight the path you healthy by eating a healthy and stable. Until recently, thats, each of the food pyramid. In 2005, however the food pyramid as we know it has always evolved more over the food pyramid to date has taken its place. Now you will see that were used in place of two-dimensional food pyramid on its more in three dimensions. For the added benefit that regular exercise, you can run a character a flight ticket on the stairs next to the food pyramid has been added.
Earlier if you looked over the food pyramid, you have horizontal lines spanning the food pyramid, take with food, the people most experienced of late. The food that the individual is the smallest amount could rise to eat the top of disposal. This is the food pyramid, which we really achieve and also the one who showed us when we were in class.
The new food pyramid is totally different. In addition to the proven fact that their three dimensions and has become a figure climbing the face, as the new food guide has also eliminated the horizontal lines. Instead, we can now see lines starting from the end of the pyramid and radiating downward.
Each of these sections are as large or as small as the food the previous sections were pyramid. Simply with the new food pyramid here, even if you know you should eat something to eat even more than other species within these groups, recommended foods, there are many foods you should eat only up to standard.
Additionally youll also realize that your brand-new food pyramid is color coded. So youll get an Orange stripe representing grains; a natural stripe for vegetables; a Red stripe for fruits; a Yellow stripe denoting how much fats and oils you should have; a Blue stripe for the milk and dairy food that youre allowed; and a Purple stripe showing the quantities of meats fish beans and suchlike that you should eat in one day.
With six colored stripes denoting the quantities of food you should take plus a figure of your healthy person accruing your flight of stairs assisting it this new food pyramid is definitely much better than the old one and may help you find out more about better eating habits plus a healthy lifestyle.
Tuesday, March 29, 2011
Monday, March 21, 2011
Food Pyramid Guide
Below about food pyramid.
Food pyramid is a quantitative nutritional guidance, using mnemonic graphic of a pyramid with a distinct zone hierarchy to represent the percentage of daily food recommended for different food groups. Since 1992, identified by the USDA pyramid, the first of other countries and organizations have published the proposal for nutrition in the representation of the pyramid as well.
Carbohydrates are a source of energy that can be transformed into glucose, the form of sugar that is transported and used by the body, more quickly than proteins or fats[citation needed]. A diet too high in carbohydrates can upset the delicate balance of a body's blood sugar level, resulting in fluctuations in energy and mood that leave one feeling irritated and tired.[citation needed] A diet too low in carbohydrates depletes the healthy glycogen (the storage form of glucose) stores in the muscles and liver.[4]
[edit] Vegetable group
A vegetable is a part of a plant consumed by humans that is generally savory but is not sweet. A vegetable is not considered a grain, fruit, nut, spice, or herb. For example, the stem, root, flower, etc., may be eaten as vegetables. Vegetables contain many vitamins and minerals; however, different vegetables contain different spreads, so it is important to eat a wide variety of types. For example, green vegetables typically contain vitamin A, dark orange and dark green vegetables contain vitamin C,and vegetables like broccoli and related plants contain iron and calcium. Vegetables are very low in fats and calories, but cooking can often add these.
It is recommended that people consume 2-3 servings of vegetables in a day. They may be fresh, frozen, canned, or juiced.
[edit] Fruit group
In terms of food (rather than botany), fruits are the sweet-tasting seed-bearing parts of plants, or occasionally sweet parts of plants which do not bear seeds. These include apples, oranges, plums, bananas, etc. Fruits are low in calories and fat and are a source of natural sugars, fiber and vitamins. Processing fruits when canning or making into juices unfortunately may add sugars and remove nutrients. The fruit food group is sometimes combined with the vegetable food group. Note that many foods considered fruits in botany because they bear seeds are not considered fruits in cuisine because they lack the characteristic sweet taste, e.g., tomatos or avocados. It is best to consume 2-4 servings of fruit in a day. They may be fresh, frozen, canned, dried, pureed or juiced.
[edit] Fat Group
The food pyramid advises that fats be consumed sparingly. Butter and oils are examples of fats. Healthy sources of fat can be found in fish, nuts, and certain vegetables, such as avocados.
[edit] Dairy group
Dairy products are produced from the milk of mammals, most usually but not exclusively cattle. They include milk, yogurt and cheese. Milk and its derivative products are a rich source of the mineral calcium, but also provide protein, phosphorus, vitamin A, and vitamin D. However, many dairy products are high in saturated fat and cholesterol compared to vegetables, fruits and whole grains, which is why skimmed products are available as an alternative. For adults, 3 cups of dairy products are recommended per day.[5][6]
[edit] Protein group
Meat is the tissue - usually muscle - of an animal consumed by humans. Since most parts of many animals are edible, there are a vast variety of meats. Meat is a major source of protein, as well as iron, zinc, and vitamin B12. Meats, poultry, and fish include beef, chicken, pork, salmon, tuna, and shrimp, eggs.
The meat group is one of the major compacted food groups in the food guide pyramid. Many of the same nutrients found in meat can also be found in foods like eggs, dry beans, and nuts, such foods are typically placed in the same category as meats, as meat alternatives. These include tofu, products that resemble meat or fish but are made with soy, eggs, and cheeses. For those who do not consume meat or animal products (see Vegetarianism, veganism and Taboo food and drink), meat analogs, tofu, beans, lentils, chick peas, nuts and other high-protein vegetables are also included in this group.
Although meats provide energy and nutrients, they are often high in fat and cholesterol, and can be high in sodium. Simply trimming off fatty tissue can go a long way towards reducing this negative effect. The food guide pyramid suggests that adults eat 2-3 servings per day. One serving of meat is 4oz, about the size of a deck of cards.
Food pyramid is a quantitative nutritional guidance, using mnemonic graphic of a pyramid with a distinct zone hierarchy to represent the percentage of daily food recommended for different food groups. Since 1992, identified by the USDA pyramid, the first of other countries and organizations have published the proposal for nutrition in the representation of the pyramid as well.
Carbohydrates are a source of energy that can be transformed into glucose, the form of sugar that is transported and used by the body, more quickly than proteins or fats[citation needed]. A diet too high in carbohydrates can upset the delicate balance of a body's blood sugar level, resulting in fluctuations in energy and mood that leave one feeling irritated and tired.[citation needed] A diet too low in carbohydrates depletes the healthy glycogen (the storage form of glucose) stores in the muscles and liver.[4]
[edit] Vegetable group
A vegetable is a part of a plant consumed by humans that is generally savory but is not sweet. A vegetable is not considered a grain, fruit, nut, spice, or herb. For example, the stem, root, flower, etc., may be eaten as vegetables. Vegetables contain many vitamins and minerals; however, different vegetables contain different spreads, so it is important to eat a wide variety of types. For example, green vegetables typically contain vitamin A, dark orange and dark green vegetables contain vitamin C,and vegetables like broccoli and related plants contain iron and calcium. Vegetables are very low in fats and calories, but cooking can often add these.
It is recommended that people consume 2-3 servings of vegetables in a day. They may be fresh, frozen, canned, or juiced.
[edit] Fruit group
In terms of food (rather than botany), fruits are the sweet-tasting seed-bearing parts of plants, or occasionally sweet parts of plants which do not bear seeds. These include apples, oranges, plums, bananas, etc. Fruits are low in calories and fat and are a source of natural sugars, fiber and vitamins. Processing fruits when canning or making into juices unfortunately may add sugars and remove nutrients. The fruit food group is sometimes combined with the vegetable food group. Note that many foods considered fruits in botany because they bear seeds are not considered fruits in cuisine because they lack the characteristic sweet taste, e.g., tomatos or avocados. It is best to consume 2-4 servings of fruit in a day. They may be fresh, frozen, canned, dried, pureed or juiced.
[edit] Fat Group
The food pyramid advises that fats be consumed sparingly. Butter and oils are examples of fats. Healthy sources of fat can be found in fish, nuts, and certain vegetables, such as avocados.
[edit] Dairy group
Dairy products are produced from the milk of mammals, most usually but not exclusively cattle. They include milk, yogurt and cheese. Milk and its derivative products are a rich source of the mineral calcium, but also provide protein, phosphorus, vitamin A, and vitamin D. However, many dairy products are high in saturated fat and cholesterol compared to vegetables, fruits and whole grains, which is why skimmed products are available as an alternative. For adults, 3 cups of dairy products are recommended per day.[5][6]
[edit] Protein group
Meat is the tissue - usually muscle - of an animal consumed by humans. Since most parts of many animals are edible, there are a vast variety of meats. Meat is a major source of protein, as well as iron, zinc, and vitamin B12. Meats, poultry, and fish include beef, chicken, pork, salmon, tuna, and shrimp, eggs.
The meat group is one of the major compacted food groups in the food guide pyramid. Many of the same nutrients found in meat can also be found in foods like eggs, dry beans, and nuts, such foods are typically placed in the same category as meats, as meat alternatives. These include tofu, products that resemble meat or fish but are made with soy, eggs, and cheeses. For those who do not consume meat or animal products (see Vegetarianism, veganism and Taboo food and drink), meat analogs, tofu, beans, lentils, chick peas, nuts and other high-protein vegetables are also included in this group.
Although meats provide energy and nutrients, they are often high in fat and cholesterol, and can be high in sodium. Simply trimming off fatty tissue can go a long way towards reducing this negative effect. The food guide pyramid suggests that adults eat 2-3 servings per day. One serving of meat is 4oz, about the size of a deck of cards.
Friday, March 18, 2011
The Mediterranean Diet
Here's about the Mediterranean Diet.
Contact pounds is never easy. AOS, why some people find a lot of resources to reach their optimum weight distribution, Äîsometimes million for invasive surgery to find better and feel comfortable with your body. Techniques such as the vegan diet, and after six diet is known to be effective, but there are only a few could not, AOT live without red meat, and sweet treats from time to time. It is good to know, AOS, the Mediterranean diet that allows a slow few pounds without losing good-bye to their favorite treats.
Introduced in the early 90s based eaten by the Harvard School of Public Health and the World Health Organization recommendation to the traditional Mediterranean diet is a nutritional food people in the Mediterranean, including Greece, Spain, Italy and Morocco. This includes foods that are rich in fiber and antioxidants such as vegetables, legumes and nuts. This diet is rich in good fats (monounsaturated and polyunsaturated fatty acids and low in saturated fats and trans fats.
Health Benefits
Geraldine Maglalang, a nutritionist and professor at the University of East's College of Nutrition and dietetics, says the Mediterranean diet high in consumption of olives and olive oil, whole grain products (especially bread and unprocessed grains), fruits and vegetables, legumes and nuts, with moderate consumption of dairy products, fish and red wine and low consumption of meat. If this diet is followed, the fat is consumed 25-35 percent of calories from saturated fat by eight per cent or less.
Mediterranean Diet Food Pyramid
According to the Oldways Preservation and Exchange and Trust (www.oldwayspt.org), the Mediterranean Diet Food Pyramid helps people see which foods are the best. The base is made up of foods like whole grain breads, cereals, pasta, potatoes and rice. Fruits, legumes, nuts and vegetables make up another large share of daily diet along with smaller amounts of cheese, yogurt and olive oil. Poultry, fish and eggs should be eaten weekly while red meats should be eaten only about once per month. The pyramid also suggests that you drink at least six glasses of water every day along with moderate consumption of red wine. Unlike other diet practices, this one allows for one sweet treat once a week.
A friend of mine used to be overweight and she wanted to lose weight gradually but successfully. About a year ago, she started practicing the Mediterranean Diet. Barely six months since practicing the diet, she lost about six pounds and so she maintained her diet and right now, she’s happy and contented with her weight.
According to her, she replaced butter, margarine and other salad dressing oils they were using at home with olive oil, included fruits and vegetables in every meal, eliminated refined white bread and pasta with whole grains and cereals, ate poultry and fish—moderately, avoided red meat and had yogurt and cheese as her sources of calcium. And although it was a bit hard for her, she replaced soft drinks with lots of water every meal. True enough, she reaped the fruit of labor in just few months.
Contact pounds is never easy. AOS, why some people find a lot of resources to reach their optimum weight distribution, Äîsometimes million for invasive surgery to find better and feel comfortable with your body. Techniques such as the vegan diet, and after six diet is known to be effective, but there are only a few could not, AOT live without red meat, and sweet treats from time to time. It is good to know, AOS, the Mediterranean diet that allows a slow few pounds without losing good-bye to their favorite treats.
Introduced in the early 90s based eaten by the Harvard School of Public Health and the World Health Organization recommendation to the traditional Mediterranean diet is a nutritional food people in the Mediterranean, including Greece, Spain, Italy and Morocco. This includes foods that are rich in fiber and antioxidants such as vegetables, legumes and nuts. This diet is rich in good fats (monounsaturated and polyunsaturated fatty acids and low in saturated fats and trans fats.
Health Benefits
Geraldine Maglalang, a nutritionist and professor at the University of East's College of Nutrition and dietetics, says the Mediterranean diet high in consumption of olives and olive oil, whole grain products (especially bread and unprocessed grains), fruits and vegetables, legumes and nuts, with moderate consumption of dairy products, fish and red wine and low consumption of meat. If this diet is followed, the fat is consumed 25-35 percent of calories from saturated fat by eight per cent or less.
Mediterranean Diet Food Pyramid
According to the Oldways Preservation and Exchange and Trust (www.oldwayspt.org), the Mediterranean Diet Food Pyramid helps people see which foods are the best. The base is made up of foods like whole grain breads, cereals, pasta, potatoes and rice. Fruits, legumes, nuts and vegetables make up another large share of daily diet along with smaller amounts of cheese, yogurt and olive oil. Poultry, fish and eggs should be eaten weekly while red meats should be eaten only about once per month. The pyramid also suggests that you drink at least six glasses of water every day along with moderate consumption of red wine. Unlike other diet practices, this one allows for one sweet treat once a week.
A friend of mine used to be overweight and she wanted to lose weight gradually but successfully. About a year ago, she started practicing the Mediterranean Diet. Barely six months since practicing the diet, she lost about six pounds and so she maintained her diet and right now, she’s happy and contented with her weight.
According to her, she replaced butter, margarine and other salad dressing oils they were using at home with olive oil, included fruits and vegetables in every meal, eliminated refined white bread and pasta with whole grains and cereals, ate poultry and fish—moderately, avoided red meat and had yogurt and cheese as her sources of calcium. And although it was a bit hard for her, she replaced soft drinks with lots of water every meal. True enough, she reaped the fruit of labor in just few months.
Thursday, March 17, 2011
Group of Food Pyramid
Today's about group of food pyramid.
Bread, Grain, Cereal and Pasta Form the Base
At the base of the food pyramid, you’ll see the group that contains breads, grains, cereals and pastas. These foods provide complex carbohydrates, which are an important source of energy, especially for a low-fat meal plan. You can make many low-fat choices from foods in this group. You’ll need 6 to 11 servings of these foods in a day. One serving of this group can be:
* 1 slice of bread
* 1/2 cup of rice, cooked cereal or pasta
* 1 cup of ready-to-eat cereal
* 1 flat tortilla
Try to eat whole-grain breads, cereal and pasta for most of your servings from this group. Whole-grain foods (which are made with whole wheat flour) are less processed and retain more valuable vitamins, minerals and fiber than foods made with white flour. When you purchase whole-grain foods, look for breads and pastas with "stoneground whole wheat flour" as the first ingredient, because some "wheat" breads may be white breads with only caramel coloring added.
Top Â
Fruits and Vegetables
Fruits and vegetables are rich in nutrients. Many are excellent sources of vitamin A, vitamin C, folate or potassium. They are low in fat and sodium and high in fiber. The Food Pyramid suggests 3 to 5 servings of vegetables each day. One serving of vegetables can be:
* 1 cup of raw leafy vegetables
* 1/2 cup of other vegetables, cooked or raw
* 3/4 cup of vegetable juice
The Food Pyramid suggests 2 to 4 servings of fruit each day. One serving of fruit can be:
* One medium apple, orange or banana
* 1/2 cup of chopped, cooked or canned fruit
* 3/4 cup of fruit juice
Count only 100% fruit juice as a fruit, and limit juice consumption. Many commercial bottled juices come in containers that hold more than 2 servings – which can add lots of sugar and calories to your daily diet. Punches, ades and most fruit "drinks" have only a bit of juice and lots of sugar. Fruit sodas are sugary drinks, and they don’t count as fruit, either.
Top Â
Beans, Eggs, Lean Meat and Fish
Meat, poultry and fish supply protein, iron and zinc. Non-meat foods such as dried peas and beans also provide many of these nutrients. The Food Pyramid suggests 2 to 3 servings of cooked meat, fish or poultry. Each serving should be between 2 and 3 ounces. The following foods count as one ounce of meat:
* One egg
* 2 tablespoons of peanut butter
* 1/2 cup cooked dry beans
* 1/3 cup of nuts
Choose lean meat, fish and dry beans and peas often because these are the lowest in fat. Remove skin from poultry and trim away visible fat on meat. Avoid frying these foods. Moderation is the watchword when it comes to nuts because they are high in fat.
Top Â
Dairy Products
Products made with milk provide protein and vitamins and minerals, especially calcium. The Food Pyramid suggests 2 to 3 servings each day. If you are breastfeeding, pregnant, a teenager or a young adult age 24 or under, try to have 3 servings. Most other people should have 2 servings daily. Interestingly, cottage cheese is lower in calcium that most other cheeses - one cup counts as only 1/2 serving of milk. Go easy on high-fat cheese and ice cream. Choose non-fat milk and yogurt and cheeses made from skim milk because they are lowest in fat.
Top
Fats and Sweets
A food pyramid's tip is the smallest part, so the fats and sweets in the top of the Food Pyramid should comprise the smallest percentage of your daily diet. The foods at the top of the food pyramid should be eaten sparingly because they provide calories but not much in the way of nutrition. These foods include salad dressings, oils, cream, butter, margarine, sugars, soft drinks, candies and sweet desserts.
Bread, Grain, Cereal and Pasta Form the Base
At the base of the food pyramid, you’ll see the group that contains breads, grains, cereals and pastas. These foods provide complex carbohydrates, which are an important source of energy, especially for a low-fat meal plan. You can make many low-fat choices from foods in this group. You’ll need 6 to 11 servings of these foods in a day. One serving of this group can be:
* 1 slice of bread
* 1/2 cup of rice, cooked cereal or pasta
* 1 cup of ready-to-eat cereal
* 1 flat tortilla
Try to eat whole-grain breads, cereal and pasta for most of your servings from this group. Whole-grain foods (which are made with whole wheat flour) are less processed and retain more valuable vitamins, minerals and fiber than foods made with white flour. When you purchase whole-grain foods, look for breads and pastas with "stoneground whole wheat flour" as the first ingredient, because some "wheat" breads may be white breads with only caramel coloring added.
Top Â
Fruits and Vegetables
Fruits and vegetables are rich in nutrients. Many are excellent sources of vitamin A, vitamin C, folate or potassium. They are low in fat and sodium and high in fiber. The Food Pyramid suggests 3 to 5 servings of vegetables each day. One serving of vegetables can be:
* 1 cup of raw leafy vegetables
* 1/2 cup of other vegetables, cooked or raw
* 3/4 cup of vegetable juice
The Food Pyramid suggests 2 to 4 servings of fruit each day. One serving of fruit can be:
* One medium apple, orange or banana
* 1/2 cup of chopped, cooked or canned fruit
* 3/4 cup of fruit juice
Count only 100% fruit juice as a fruit, and limit juice consumption. Many commercial bottled juices come in containers that hold more than 2 servings – which can add lots of sugar and calories to your daily diet. Punches, ades and most fruit "drinks" have only a bit of juice and lots of sugar. Fruit sodas are sugary drinks, and they don’t count as fruit, either.
Top Â
Beans, Eggs, Lean Meat and Fish
Meat, poultry and fish supply protein, iron and zinc. Non-meat foods such as dried peas and beans also provide many of these nutrients. The Food Pyramid suggests 2 to 3 servings of cooked meat, fish or poultry. Each serving should be between 2 and 3 ounces. The following foods count as one ounce of meat:
* One egg
* 2 tablespoons of peanut butter
* 1/2 cup cooked dry beans
* 1/3 cup of nuts
Choose lean meat, fish and dry beans and peas often because these are the lowest in fat. Remove skin from poultry and trim away visible fat on meat. Avoid frying these foods. Moderation is the watchword when it comes to nuts because they are high in fat.
Top Â
Dairy Products
Products made with milk provide protein and vitamins and minerals, especially calcium. The Food Pyramid suggests 2 to 3 servings each day. If you are breastfeeding, pregnant, a teenager or a young adult age 24 or under, try to have 3 servings. Most other people should have 2 servings daily. Interestingly, cottage cheese is lower in calcium that most other cheeses - one cup counts as only 1/2 serving of milk. Go easy on high-fat cheese and ice cream. Choose non-fat milk and yogurt and cheeses made from skim milk because they are lowest in fat.
Top
Fats and Sweets
A food pyramid's tip is the smallest part, so the fats and sweets in the top of the Food Pyramid should comprise the smallest percentage of your daily diet. The foods at the top of the food pyramid should be eaten sparingly because they provide calories but not much in the way of nutrition. These foods include salad dressings, oils, cream, butter, margarine, sugars, soft drinks, candies and sweet desserts.
Wednesday, March 16, 2011
Food Pyramid : Understanding It
Below about understanding the food pyramid.
Milk:
Look for calcium-rich foods. Buy low-fat or fat-free milk products. Consume lactose-free products or find other calcium sources (like oatmeal, orange juice, tofu, and white beans), if you don’t or can’t drink milk.
Meat and beans:
Eat a variety of meats, including fish, and other high-protein food, like beans, nuts, and seeds. Choose low-fat or lean meats and poultry. Bake, broil, grill, but never fry, your meat.
Vegetables:
Eat a variety of vegetables. Eat mostly dark green and/or orange vegetables.
Fruits:
Eat a variety of fruit. Look for fresh, or sugarless frozen, canned, or dried fruit — each is good for you. Avoid fruit juices; they hide a lot of sugar.
Grains:
Eat at least 3 ounces of whole-grain bread, cereal, crackers, rice, or pasta every day. Look for the words “whole wheat” or “whole grain” in the ingredient list.
Milk:
Look for calcium-rich foods. Buy low-fat or fat-free milk products. Consume lactose-free products or find other calcium sources (like oatmeal, orange juice, tofu, and white beans), if you don’t or can’t drink milk.
Meat and beans:
Eat a variety of meats, including fish, and other high-protein food, like beans, nuts, and seeds. Choose low-fat or lean meats and poultry. Bake, broil, grill, but never fry, your meat.
Vegetables:
Eat a variety of vegetables. Eat mostly dark green and/or orange vegetables.
Fruits:
Eat a variety of fruit. Look for fresh, or sugarless frozen, canned, or dried fruit — each is good for you. Avoid fruit juices; they hide a lot of sugar.
Grains:
Eat at least 3 ounces of whole-grain bread, cereal, crackers, rice, or pasta every day. Look for the words “whole wheat” or “whole grain” in the ingredient list.
Monday, March 14, 2011
Reduce The Risk of Several Chronic Diseases
Today's article about veggies.
Sufficient evidence has been accumulated to show that consumption of fruit and vegetables reduces the risk of several chronic diseases such as cardiovascular disease, hypertension, cancer, diabetes and obesity.
Fruits and vegetables contribute to cardiovascular (heart) health through a variety of phytochemicals (antioxidants, bioflavonoids), folic acid, potassium and fiber they contain.
The World Health Organization considers that the evidence for fruits and vegetables as convincing to reduce the risk of developing cardiovascular disease (CVD).
You should take 400 to 500 grams of fruit and vegetables per day to reduce the risk of coronary heart disease, stroke and hypertension.
The results of large community studies have indicated that the scale of a diet rich in fruits and vegetables, combined with the intake of magnesium and fiber can reduce blood pressure levels.
One of the most important results of recent research in nutrition is a diet rich in fruits and vegetables protects against cancer.
There are many mechanisms by which fruits and vegetables are protective. Studies have shown that phytochemicals can prevent and stop cancer growth.
Some phytochemicals protect the body by preventing carcinogens (cancer-causing substances) from becoming active. Other phytochemicals interfere with the cancer cell formation process.
Several other studies have indicated that increased consumption of fruits and vegetables may reduce the risk of progression of impaired glucose tolerance to type 2 diabetes. The protective effect from fruits and vegetables against diabetes is usually observed in the presence of dietary fibre, especially with whole grains.
A significant inverse association between fruit or vegetable consumption and weight gain has also been reported, i.e. greater fruit and veggie consumption is associated with lower weight gain.
The mechanism for this association is uncertain. It may be because dietary fibre induces greater satiety, and thereby reduces food intake.
Sufficient evidence has been accumulated to show that consumption of fruit and vegetables reduces the risk of several chronic diseases such as cardiovascular disease, hypertension, cancer, diabetes and obesity.
Fruits and vegetables contribute to cardiovascular (heart) health through a variety of phytochemicals (antioxidants, bioflavonoids), folic acid, potassium and fiber they contain.
The World Health Organization considers that the evidence for fruits and vegetables as convincing to reduce the risk of developing cardiovascular disease (CVD).
You should take 400 to 500 grams of fruit and vegetables per day to reduce the risk of coronary heart disease, stroke and hypertension.
The results of large community studies have indicated that the scale of a diet rich in fruits and vegetables, combined with the intake of magnesium and fiber can reduce blood pressure levels.
One of the most important results of recent research in nutrition is a diet rich in fruits and vegetables protects against cancer.
There are many mechanisms by which fruits and vegetables are protective. Studies have shown that phytochemicals can prevent and stop cancer growth.
Some phytochemicals protect the body by preventing carcinogens (cancer-causing substances) from becoming active. Other phytochemicals interfere with the cancer cell formation process.
Several other studies have indicated that increased consumption of fruits and vegetables may reduce the risk of progression of impaired glucose tolerance to type 2 diabetes. The protective effect from fruits and vegetables against diabetes is usually observed in the presence of dietary fibre, especially with whole grains.
A significant inverse association between fruit or vegetable consumption and weight gain has also been reported, i.e. greater fruit and veggie consumption is associated with lower weight gain.
The mechanism for this association is uncertain. It may be because dietary fibre induces greater satiety, and thereby reduces food intake.
Saturday, March 12, 2011
A Guide to Daily Food
These about the food guide pyramid.
Food Guide Pyramid is an outline of what to eat each day based on the Dietary Guidelines . It's not a rigid prescription but a general guide that lets you choose a healthful diet that's right for you.
The Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain healthy weight.
Use the Pyramid to help you eat better every day...the Dietary Guidelines way. Start with plenty of breads, cereals, rice, pasta, vegetables, and fruits. Add 2-3 servings from the milk group and 2-3 servings from the meat group. Remember to go easy on fats, oils, and sweets, the foods in the small tip of the Pyramid.
What Counts as One Serving?
The amount of food that counts as one serving is listed below. If you eat a larger portion, count it as more than 1 serving. For example, a dinner portion of spaghetti would count as 2 or 3 servings of pasta.
Be sure to eat at least the lowest number of servings from the five major food groups listed below. You need them for the vitamins, minerals, carbohydrates, and protein they provide. Just try to pick the lowest fat choices from the food groups. No specific serving size is given for the fats, oils, and sweets group because the message is USE SPARINGLY.
Food Guide Pyramid is an outline of what to eat each day based on the Dietary Guidelines . It's not a rigid prescription but a general guide that lets you choose a healthful diet that's right for you.
The Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain healthy weight.
Use the Pyramid to help you eat better every day...the Dietary Guidelines way. Start with plenty of breads, cereals, rice, pasta, vegetables, and fruits. Add 2-3 servings from the milk group and 2-3 servings from the meat group. Remember to go easy on fats, oils, and sweets, the foods in the small tip of the Pyramid.
What Counts as One Serving?
The amount of food that counts as one serving is listed below. If you eat a larger portion, count it as more than 1 serving. For example, a dinner portion of spaghetti would count as 2 or 3 servings of pasta.
Be sure to eat at least the lowest number of servings from the five major food groups listed below. You need them for the vitamins, minerals, carbohydrates, and protein they provide. Just try to pick the lowest fat choices from the food groups. No specific serving size is given for the fats, oils, and sweets group because the message is USE SPARINGLY.
Friday, March 11, 2011
Healthy Eating Habit
Below about a healthy eating habits.
Children, visit the KEEP Cedar Mountain recently treated for malnutrition by the fourth grade students from Passiac County Community College Nursing Program.
In the third year nursing student Melissa Wendt, Martha Baez, Kelly Hart, Kayla and Shelly, under the guidance of their teacher Linda Siegrist, tips for teaching children about eating advice and guidance. They use the food pyramid as a visual aid, and each student turns over a range of foods, talk berbeza.
It's about the children in an interactive discussion ask the children to talk about their favorite vegetables, grains they eat and the importance of eating fruits, you also play some games and aktiviti associated with young children with the food pyramid.
The nursing staff offers students enter as the party of class assignment requiring them lectures both for the children after school programs, pengakap or pregnant women.
Children, visit the KEEP Cedar Mountain recently treated for malnutrition by the fourth grade students from Passiac County Community College Nursing Program.
In the third year nursing student Melissa Wendt, Martha Baez, Kelly Hart, Kayla and Shelly, under the guidance of their teacher Linda Siegrist, tips for teaching children about eating advice and guidance. They use the food pyramid as a visual aid, and each student turns over a range of foods, talk berbeza.
It's about the children in an interactive discussion ask the children to talk about their favorite vegetables, grains they eat and the importance of eating fruits, you also play some games and aktiviti associated with young children with the food pyramid.
The nursing staff offers students enter as the party of class assignment requiring them lectures both for the children after school programs, pengakap or pregnant women.
Thursday, March 10, 2011
Eat Better and Change Yourself
Today's about the USDA food pyramid.
MyPyramid is the educational tool developed and released by the USDA to help customers make healthier food choices and physical activity that leads to a healthy lifestyle and diet are in line with the Manual for the United States.
Food groups are represented by six different colors:
* Orange – grains
* Green – vegetables
* Red – fruits
* Yellow – oils
* Blue – milk products
* Purple – meats and beans
The foods in each group must be eaten each day. If you look at the pyramids, the wider range of foods (cereals and vegetables that is) showing that the food is more than the group that should be eaten. Portion is important, therefore, not excessive - even healthy foods have calories remember. According to MyPyramid, the average person should eat three ounces of grain products, two cups of fruit, 2 1 / 2 cups of vegetables every day. The oil should be used sparingly.
Any ideas or comment just leave it below.
MyPyramid is the educational tool developed and released by the USDA to help customers make healthier food choices and physical activity that leads to a healthy lifestyle and diet are in line with the Manual for the United States.
Food groups are represented by six different colors:
* Orange – grains
* Green – vegetables
* Red – fruits
* Yellow – oils
* Blue – milk products
* Purple – meats and beans
The foods in each group must be eaten each day. If you look at the pyramids, the wider range of foods (cereals and vegetables that is) showing that the food is more than the group that should be eaten. Portion is important, therefore, not excessive - even healthy foods have calories remember. According to MyPyramid, the average person should eat three ounces of grain products, two cups of fruit, 2 1 / 2 cups of vegetables every day. The oil should be used sparingly.
Any ideas or comment just leave it below.
Wednesday, March 9, 2011
Current Food Pyramid is Good Dietary Choice?
These about does food pyramid outline good dietary choice?
In 1992, the USDA recommendation to replace the food, based on food groups, one based on a pyramid. It was so hard to be criticized from the outset not to modern knowledge and practice of low-fat, low-protein based, carbohydrate-heavy diet that close to the food pyramid that is now generally considered directly harmful to your health.
In 2005, the USDA "renewed" (actually replaced) of the pyramid, which they called "MyPyramid," which is not even a pyramid. MyPyramid is an updated version of the old food groups.
So this kind of response:
I am not an expert in food, and keep only vaguely familiar with the research because I'm interested in personally. But one problem with the old food groups, the old pyramid, MyPyramid, that they do not separate the different fats and meat. That's pretty good, as I understand that the fats (and meat) from mammals is far worse for your health than fat, fish and vegetables, birds are probably in between.
The theory is that since we are mammals, mammalian fats when we eat, they directly into the fat cells for storage, while the fatty fish and vegetables transported from the use of the muscles. So basically, fats are not bad, as the USDA's claim. Fish oil (yuck) and vegetable oils such as olive oil (YUM) is actually pretty good and you can eat significant amounts of money.
So "to decide good nutrition" to? I would say yes, it is usually in order. The recommendations are not unhealthy, and make it better would make it too complicated.
Please leaves your comment if you have any ideas.
In 1992, the USDA recommendation to replace the food, based on food groups, one based on a pyramid. It was so hard to be criticized from the outset not to modern knowledge and practice of low-fat, low-protein based, carbohydrate-heavy diet that close to the food pyramid that is now generally considered directly harmful to your health.
In 2005, the USDA "renewed" (actually replaced) of the pyramid, which they called "MyPyramid," which is not even a pyramid. MyPyramid is an updated version of the old food groups.
So this kind of response:
I am not an expert in food, and keep only vaguely familiar with the research because I'm interested in personally. But one problem with the old food groups, the old pyramid, MyPyramid, that they do not separate the different fats and meat. That's pretty good, as I understand that the fats (and meat) from mammals is far worse for your health than fat, fish and vegetables, birds are probably in between.
The theory is that since we are mammals, mammalian fats when we eat, they directly into the fat cells for storage, while the fatty fish and vegetables transported from the use of the muscles. So basically, fats are not bad, as the USDA's claim. Fish oil (yuck) and vegetable oils such as olive oil (YUM) is actually pretty good and you can eat significant amounts of money.
So "to decide good nutrition" to? I would say yes, it is usually in order. The recommendations are not unhealthy, and make it better would make it too complicated.
Please leaves your comment if you have any ideas.
Tuesday, March 8, 2011
Best Ways to Have Perfect Diet
Below about the best way to have a perfect diet.
Many new ways diet is touted as the secret to losing weight fast and healthy. But actually the perfect diet is a balanced diet.
A diet that provides the number and types of calories the right to maintain all the body systems are considered a balanced diet.
There are three basic rules for the perfect diet, as reported by FoxNews, Tuesday (08/03/2011), namely:
1. Do not skip breakfast
Breakfast is really the most important meal of time to prepare for the energy and spirit throughout the day.
2. Eat at least three times a day
Eating healthy is 3 times a day, because anything less will lower the body’s metabolic system.
3. Calculate the number of calories eaten
At dinner, make sure that the number and quality you put in enough body according to activity and do not overdo it.
In addition, the perfect diet consists of foods that form the food pyramid. The pyramid has six food groups, each providing one or more of the three nutrients needed for survival and building the perfect diet, namely:
1. Carbohydrate
Carbohydrates are the main source of energy for the body. Two main forms of carbohydrates are simple carbohydrates (sugars) and complex (starch). Fiber also under the umbrella of carbohydrates.
There are 4 calories per each gram of carbohydrate. Carbohydrates can be found as a whole in the grain, fruit and vegetables, dairy products, and nuts.
In a balanced diet, about 60 percent of calories should come from carbohydrates. The average age of 19 to 30 years need 1,200 calories per day. Active men can add about 300 calories of carbohydrates for daily consumption.
2. Fat
Fat is essential for survival. Fat serves to form cell walls and is required to transport and absorb fat-soluble vitamins A, D, E, and K.
In a balanced diet, 15 to 20 percent of daily calories should come from fat. There are 9 calories per gram of fat, which is two times the calories of a gram of carbohydrate, which is why too much fat and not enough exercise can make the weight go up.
The main source of fat in a balanced diet should be unsaturated fats, like salmon, tuna steaks, tilapia or mahimahi is a good source of unsaturated fat.
Saturated fats found in meat, eggs, milk, cheese, butter, margarine, palm oil and palm oil.
3. Protein
Protein is important for a perfect diet as it works to build and repair tissue. Skin, hair, nails and muscles are composed of protein.
For active men, who daily caloric intake of 3,000 to 3,500 calories, protein intake in a balanced diet should still be 15 to 20 percent (or 640 calories).
Juice with milk, banana, strawberry, mango, yogurt and peanut butter is a good source of protein. Dairy products are claimed to increase muscle usually has high protein content, but should also consider the fat content on packaging labels.
Source.
Many new ways diet is touted as the secret to losing weight fast and healthy. But actually the perfect diet is a balanced diet.
A diet that provides the number and types of calories the right to maintain all the body systems are considered a balanced diet.
There are three basic rules for the perfect diet, as reported by FoxNews, Tuesday (08/03/2011), namely:
1. Do not skip breakfast
Breakfast is really the most important meal of time to prepare for the energy and spirit throughout the day.
2. Eat at least three times a day
Eating healthy is 3 times a day, because anything less will lower the body’s metabolic system.
3. Calculate the number of calories eaten
At dinner, make sure that the number and quality you put in enough body according to activity and do not overdo it.
In addition, the perfect diet consists of foods that form the food pyramid. The pyramid has six food groups, each providing one or more of the three nutrients needed for survival and building the perfect diet, namely:
1. Carbohydrate
Carbohydrates are the main source of energy for the body. Two main forms of carbohydrates are simple carbohydrates (sugars) and complex (starch). Fiber also under the umbrella of carbohydrates.
There are 4 calories per each gram of carbohydrate. Carbohydrates can be found as a whole in the grain, fruit and vegetables, dairy products, and nuts.
In a balanced diet, about 60 percent of calories should come from carbohydrates. The average age of 19 to 30 years need 1,200 calories per day. Active men can add about 300 calories of carbohydrates for daily consumption.
2. Fat
Fat is essential for survival. Fat serves to form cell walls and is required to transport and absorb fat-soluble vitamins A, D, E, and K.
In a balanced diet, 15 to 20 percent of daily calories should come from fat. There are 9 calories per gram of fat, which is two times the calories of a gram of carbohydrate, which is why too much fat and not enough exercise can make the weight go up.
The main source of fat in a balanced diet should be unsaturated fats, like salmon, tuna steaks, tilapia or mahimahi is a good source of unsaturated fat.
Saturated fats found in meat, eggs, milk, cheese, butter, margarine, palm oil and palm oil.
3. Protein
Protein is important for a perfect diet as it works to build and repair tissue. Skin, hair, nails and muscles are composed of protein.
For active men, who daily caloric intake of 3,000 to 3,500 calories, protein intake in a balanced diet should still be 15 to 20 percent (or 640 calories).
Juice with milk, banana, strawberry, mango, yogurt and peanut butter is a good source of protein. Dairy products are claimed to increase muscle usually has high protein content, but should also consider the fat content on packaging labels.
Source.
Monday, March 7, 2011
ADA Shifting its Stance About Carbs?
It's about ADA shifting its stance about carbs?
You might be surprised to know that the past two decades, the American Diabetes Association was a kind of cheerleader for carbohydrates. Yes, I speak of 'organization whose mission is to promote education and research to prevent diabetes and alleviate the suffering of people with diabetes. What is diabetes? This is essentially a disorder of the body's ability to process carbohydrates. This includes type 1 and type 2 diabetes, pre-diabetes, metabolic syndrome, insulin resistance, and all other points of the spectrum of diabetes.
In light of this, you'd think that limiting carbohydrate intake would be a priority in educating people about handling these disorders. And yet, the ADA jumped right onto the Food Pyramid bandwagon and began to advise people to get at least 55% of their calories from carbohydrate, such as in this Food Pyramid for Diabetes. In 2008, they made one exception: diabetics trying to lose weight could follow a low-carb diet for up to one year; this was later loosened further to two years. But still they did not recommend a low-carb diet for health, blood sugar control, or preventing progression of the diabetes.
Now, to be sure, the ADA is not yet changing their basic stance. Nowhere on the latest update of the diabetes.org Web site is it stated that diabetics should follow a low-carb diet. On the other hand, there is no longer anything I can find that says to eat over half of calories from carbohydrate, either. The former food pyramid, as far as I can tell, has vanished, and there are several hints that low-carb eating is becoming a bona-fide option. There are statements such as, "Understanding the effect of carbohydrate on blood glucose levels is key to managing diabetes. The carbohydrate in food makes blood glucose levels go up." Although diabetics are still advised that "a place to start is at about 45-60 grams of carbohydrate at a meal.", (yikes) it goes on to say to adjust from there. Even though this is not what most of us would call a low-carb diet, for most people it is a reduction from their previous advice.
[Side note: I also notice it doesn't actually say 45-60 g/meal is a good place to start. If that actually controls someone's blood glucose, that's great, but I would think that in the cases where it doesn't, it would be more disheartening to subsequently take more carb away. Why not start lower, and then add? Also, most likely, the person for whom this works is losing weight - a phase which doesn't last forever.]
Even more intriguing to me are three articles in the March 2011 edition of the ADA magazine "Diabetes Forecast". The first is called The "ADA Diet" Myth, which claims that there is no such thing as the ADA Diet! (Who else was having this hallucination?) Instead, Stephanie Duncare, director of nutrition and medical affairs for the ADA says, "For more than 15 years now, ADA has recognized that people with diabetes should eat in a way that helps them reach their blood glucose, cholesterol, blood pressure, and weight goals. For some, this means a relatively higher-carbohydrate diet, and for others, the diet may be lower in carbohydrate". Well, hallelujah to that, especially if the goal is "normal blood glucose" (normal meaning "a blood glucose level that will not cause further damage in the pancreas").
Read more from this source.
Any comment just leave it below.
You might be surprised to know that the past two decades, the American Diabetes Association was a kind of cheerleader for carbohydrates. Yes, I speak of 'organization whose mission is to promote education and research to prevent diabetes and alleviate the suffering of people with diabetes. What is diabetes? This is essentially a disorder of the body's ability to process carbohydrates. This includes type 1 and type 2 diabetes, pre-diabetes, metabolic syndrome, insulin resistance, and all other points of the spectrum of diabetes.
In light of this, you'd think that limiting carbohydrate intake would be a priority in educating people about handling these disorders. And yet, the ADA jumped right onto the Food Pyramid bandwagon and began to advise people to get at least 55% of their calories from carbohydrate, such as in this Food Pyramid for Diabetes. In 2008, they made one exception: diabetics trying to lose weight could follow a low-carb diet for up to one year; this was later loosened further to two years. But still they did not recommend a low-carb diet for health, blood sugar control, or preventing progression of the diabetes.
Now, to be sure, the ADA is not yet changing their basic stance. Nowhere on the latest update of the diabetes.org Web site is it stated that diabetics should follow a low-carb diet. On the other hand, there is no longer anything I can find that says to eat over half of calories from carbohydrate, either. The former food pyramid, as far as I can tell, has vanished, and there are several hints that low-carb eating is becoming a bona-fide option. There are statements such as, "Understanding the effect of carbohydrate on blood glucose levels is key to managing diabetes. The carbohydrate in food makes blood glucose levels go up." Although diabetics are still advised that "a place to start is at about 45-60 grams of carbohydrate at a meal.", (yikes) it goes on to say to adjust from there. Even though this is not what most of us would call a low-carb diet, for most people it is a reduction from their previous advice.
[Side note: I also notice it doesn't actually say 45-60 g/meal is a good place to start. If that actually controls someone's blood glucose, that's great, but I would think that in the cases where it doesn't, it would be more disheartening to subsequently take more carb away. Why not start lower, and then add? Also, most likely, the person for whom this works is losing weight - a phase which doesn't last forever.]
Even more intriguing to me are three articles in the March 2011 edition of the ADA magazine "Diabetes Forecast". The first is called The "ADA Diet" Myth, which claims that there is no such thing as the ADA Diet! (Who else was having this hallucination?) Instead, Stephanie Duncare, director of nutrition and medical affairs for the ADA says, "For more than 15 years now, ADA has recognized that people with diabetes should eat in a way that helps them reach their blood glucose, cholesterol, blood pressure, and weight goals. For some, this means a relatively higher-carbohydrate diet, and for others, the diet may be lower in carbohydrate". Well, hallelujah to that, especially if the goal is "normal blood glucose" (normal meaning "a blood glucose level that will not cause further damage in the pancreas").
Read more from this source.
Any comment just leave it below.
Sunday, March 6, 2011
Healthy eating event at the Children's Museum instead
These about healthy eating event at the Children's Museum.
DOVER — The public is invited to visit the Children's Museum of New Hampshire on Sunday, March 6, to partake in an event that promotes healthy eating habits.
Having teamed up with representatives from Hannaford Supermarkets, the museum will present the program Meals in Minutes: Delicious Healthy Meals in 30 Minutes or Less where a local chef from NH Food Bank's Cooking Matters program will conduct live demonstrations for cooking quick, healthy meals.
From 1 to 3 p.m., those who attend will learn which ingredients will allow them to create healthy family meals, and will have the opportunity to create wrap sandwiches that can be made quickly and easily. Games and crafts centered around healthy eating and the food pyramid will be available, and representatives from Hannaford will provide recipes, nutrition handouts, coupons and healthy snacks to take home.
Sunday's event is part of the museum's series that works to promote good nutrition through healthy eating practices. The museum will hold several more health-oriented events under the program throughout the year.
Source...
DOVER — The public is invited to visit the Children's Museum of New Hampshire on Sunday, March 6, to partake in an event that promotes healthy eating habits.
Having teamed up with representatives from Hannaford Supermarkets, the museum will present the program Meals in Minutes: Delicious Healthy Meals in 30 Minutes or Less where a local chef from NH Food Bank's Cooking Matters program will conduct live demonstrations for cooking quick, healthy meals.
From 1 to 3 p.m., those who attend will learn which ingredients will allow them to create healthy family meals, and will have the opportunity to create wrap sandwiches that can be made quickly and easily. Games and crafts centered around healthy eating and the food pyramid will be available, and representatives from Hannaford will provide recipes, nutrition handouts, coupons and healthy snacks to take home.
Sunday's event is part of the museum's series that works to promote good nutrition through healthy eating practices. The museum will hold several more health-oriented events under the program throughout the year.
Source...
Saturday, March 5, 2011
Differences Between the Old Food Guide Pyramid and the New Food Guide Pyramid
Today's article about the differences between the old food pyramid with the new food pyramid.
The U.S. Department of Agriculture's goal in developing the 1992 food pyramid was to visually portray three concepts: eating a variety of foods, eating more healthy, whole foods than high-fat foods and eating in moderation, according to a December 2006 article in the "Journal of Nutrition Education and Behavior." Before the USDA updated the pyramid in 2005, they solicited comments from consumers on visual appeal, graphic content and overall messages before presenting the new pyramid to the public.
Horizontal vs. Vertical Bands
1992 original food pyramid was black, with six horizontal stripes. Each course includes a drawing of one of the food groups. United States Department of Agriculture recommend eating more food from the bottom of the pyramid and less from the top. Map new food pyramid stops, but with a diagonal vertical stripes broader and narrower at the bottom of the pyramid setup. The purpose of the vertical lines you more food in each group that contains all natural food to eat and asked to recall any food groups, fats or limit refined sugar. For example, eating 100 percent whole grain breads and more than donuts or cake.
Food Group
New Food Pyramid colors in certain types of foods offered, or group, while the old food pyramid images are used and sometimes words. Food pyramid of old, from bottom to top, Department of bread, vegetables and fruit group, milk, yogurt and cheese group, meat, poultry, dry beans and nuts group, and fats, oils and sweets group . The new food pyramid provides a shorter name and colors of the five food groups and oils. Yellow represents oils offer, beans and meat, purple, red symbolizes the fruit, milk shows blue, green vegetables and whole grains as an orange. Size bands taking the lead. Grains, abundant in the diet, while oil is at least.
Read more with this source.
The U.S. Department of Agriculture's goal in developing the 1992 food pyramid was to visually portray three concepts: eating a variety of foods, eating more healthy, whole foods than high-fat foods and eating in moderation, according to a December 2006 article in the "Journal of Nutrition Education and Behavior." Before the USDA updated the pyramid in 2005, they solicited comments from consumers on visual appeal, graphic content and overall messages before presenting the new pyramid to the public.
Horizontal vs. Vertical Bands
1992 original food pyramid was black, with six horizontal stripes. Each course includes a drawing of one of the food groups. United States Department of Agriculture recommend eating more food from the bottom of the pyramid and less from the top. Map new food pyramid stops, but with a diagonal vertical stripes broader and narrower at the bottom of the pyramid setup. The purpose of the vertical lines you more food in each group that contains all natural food to eat and asked to recall any food groups, fats or limit refined sugar. For example, eating 100 percent whole grain breads and more than donuts or cake.
Food Group
New Food Pyramid colors in certain types of foods offered, or group, while the old food pyramid images are used and sometimes words. Food pyramid of old, from bottom to top, Department of bread, vegetables and fruit group, milk, yogurt and cheese group, meat, poultry, dry beans and nuts group, and fats, oils and sweets group . The new food pyramid provides a shorter name and colors of the five food groups and oils. Yellow represents oils offer, beans and meat, purple, red symbolizes the fruit, milk shows blue, green vegetables and whole grains as an orange. Size bands taking the lead. Grains, abundant in the diet, while oil is at least.
Read more with this source.
Friday, March 4, 2011
A Good Diet With Meat and Vegetables
You want a good diet?
You can holiday without traditional foods you're used to? Easter without eggs, without a Christmas pudding or Thanksgiving without the turkey juicy? N. Easter Bunny and Christmas presents? Of course you can! This image is unimaginable to most. This may sound strange, but your body feels like this, even if it lacks the nutrients provided by meats, vegetables or fruit.
When God created us omnivores, you must eat everything he has created for us. And a healthy, balanced diet is one that is not formed only of vegetables and meat but also fish, eggs, cheese and fruit.
There are various reasons why people should include meat in their diet. And one of the most important is that meat keeps our body and mind in a good condition. Taking into consideration the food pyramid, bread, cereals, rice, pasta are the most important. Then, there are the fruits and vegetables, followed by meat, fish, eggs, milk, yogurt and cheese.
Meat is mainly classified as white meat (chicken, turkey) and red meat (beef, mutton). For religious reasons, fish is not meat, neither a dairy product and, therefore, Christians are allowed to eat it when they celebrate some religious holidays or Lent.
Proteins, amino acids, vitamins (B12, B6, K2), minerals (like iron, zinc, phosphorus, selenium and others), all can be found in meat and all of them are essential for our body to work properly. We have to know what sort of meat we should eat. The best is organic meat. So, avoid eating processed food as it is full of chemicals which harm our body. The amount of meat we eat is also essential.
Fruit and vegetables are also essential in our diet. Vegetables, for example, contain fibers, vitamins, minerals and antioxidants. Together with the vitamins and minerals taken from meat, they make our body function the best way possible.
When we go shopping we have to buy only fresh meat and vegetables and stay away from frozen food and junk food. We can, of course, order the food we need online if we don’t want to go shopping.
Eating healthily means combining meat, fruit, vegetables, cereals, milk, etc. in order to have a balanced diet. And when we say ‘a balanced diet’ we should think of both quality and quantity!
You can holiday without traditional foods you're used to? Easter without eggs, without a Christmas pudding or Thanksgiving without the turkey juicy? N. Easter Bunny and Christmas presents? Of course you can! This image is unimaginable to most. This may sound strange, but your body feels like this, even if it lacks the nutrients provided by meats, vegetables or fruit.
When God created us omnivores, you must eat everything he has created for us. And a healthy, balanced diet is one that is not formed only of vegetables and meat but also fish, eggs, cheese and fruit.
There are various reasons why people should include meat in their diet. And one of the most important is that meat keeps our body and mind in a good condition. Taking into consideration the food pyramid, bread, cereals, rice, pasta are the most important. Then, there are the fruits and vegetables, followed by meat, fish, eggs, milk, yogurt and cheese.
Meat is mainly classified as white meat (chicken, turkey) and red meat (beef, mutton). For religious reasons, fish is not meat, neither a dairy product and, therefore, Christians are allowed to eat it when they celebrate some religious holidays or Lent.
Proteins, amino acids, vitamins (B12, B6, K2), minerals (like iron, zinc, phosphorus, selenium and others), all can be found in meat and all of them are essential for our body to work properly. We have to know what sort of meat we should eat. The best is organic meat. So, avoid eating processed food as it is full of chemicals which harm our body. The amount of meat we eat is also essential.
Fruit and vegetables are also essential in our diet. Vegetables, for example, contain fibers, vitamins, minerals and antioxidants. Together with the vitamins and minerals taken from meat, they make our body function the best way possible.
When we go shopping we have to buy only fresh meat and vegetables and stay away from frozen food and junk food. We can, of course, order the food we need online if we don’t want to go shopping.
Eating healthily means combining meat, fruit, vegetables, cereals, milk, etc. in order to have a balanced diet. And when we say ‘a balanced diet’ we should think of both quality and quantity!
Thursday, March 3, 2011
Eat Right With Color
Today's talks about 'eat right with color'.
National Nutrition Month falls halfway between winter and spring and is a good time to reflect on nutritional goals set for the New Year. This year's theme is, "Eat Right with Color", reminding consumers to eat a variety of foods everyday. Each food group in the Food Guide Pyramid represents a color bringing different nutrients to the table. When planning your daily meals remember to get foods from each color of the pyramid:
Orange (grains)
It is important to incorporate grains in a person's everyday diet. Although grains have received a bad rap in the past 10 years, they are one of the most important components in a healthy diet. Grains provide the body with one of the most readily used food for energy. Picking grains that have three grams or more of fiber per serving can help prevent against chronic diseases.
· Try 100-percent whole wheat or whole-grain bread for sandwiches.
· Find a breakfast cereal with at least three grams of fiber per serving.
· Eat at least one serving of grain with each meal of the day.
Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).
Green (vegetables)
Vegetables are an important part of any diet. They are nutrient packed and low in calories. Vegetables are the lowest calorie food of all the food groups. Including vegetables as part of an overall healthy diet may protect against certain cancers, cardiovascular disease, kidney stones, type-2 diabetes and bone loss.
· Eat vegetables as a snack with your favorite dip or low-fat salad dressing.
· Cook casseroles that have added veggies right in the dish.
· Add a salad with a variety of colors to lunch or dinner.
Vegetables are important source of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.
Red (fruits)
Fruits are a power food. They provide a lot of nutrients and energy without a lot of calories. Along with the vegetables and a healthy diet, fruits may also protect against certain cancers, cardiovascular disease, kidney stones, type-2 diabetes and bone loss.
· Start the day by adding fruit to a bowl of cereal.
· Make a smoothie using fresh fruit and/or 100-percent juice.
· Mix dried fruit into a trail mix.
Fruits are important sources of many nutrients, including potassium, dietary fiber, vitamin C and folate (folic acid).
Yellow (oils)
Fats and oils are an important part of any diet. Fats give satisfaction when eating and help people to remain full. Eating a very low fat diet may cause people to be hungry often and crave higher fat foods. When choosing fats, try to have the majority of them unsaturated fats which are the "good fats." Unsaturated fats can help to boost our good cholesterol and provide "essential fatty acid" and vitamin E. Examples of unsaturated fats are most oils, nuts, most fish, olives, avocado, salad dressings and mayonnaise. On the contrary, saturated fats are the "bad" fats and responsible for raising our bad cholesterol (low-density lipoprotein). Examples of saturated fats are butter, beef fat, chicken fat, pork fat, stick margarine, shortening, cream cheese and sour cream.
Blue (dairy)
Dairy is important for bone health. Typically, low-fat dairy products are recommended, but it is important to look at the overall diet of the individual. If an individual is only drinking milk a few times a day having a 2% or whole milk will not have any negative effects on the diet. Also, keep in mind, one of the important nutrients in milk is vitamin D, which is a fat soluble vitamin so without enough fat vitamin D will have a harder time being absorbed.
· Get three to four servings of dairy a day
· Add yogurt as one of the dairy servings. Pick a regular yogurt rather then one sweetened with artificial sweeteners to get the most calcium out of the product.
· Drink milk, even adding a small amount of chocolate syrup to milk can't hurt.
Dairy is a good source of protein, calcium, vitamin D and potassium.
Purple (protein)
Proteins are considered meat, poultry, fish, eggs, nuts and the seed group. Protein is important in any diet because it helps to keep people full for longer as well build and repair muscle. However, protein does contain calories so eating too much protein can contribute to a waist line increasing.
· Don't be afraid of red meat as they have vital nutrients not found in white meats. Look for lean cuts of red meat such as loin or round.
· Limit fried proteins. When proteins are fried, the calories per ounce triple.
· Work fish and seafood into meals weekly. These proteins are both low calorie and leaner options
Proteins are an excellent source of B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc and magnesium.
So what's the take home message? Eat a variety of food. Not one food or food group causes a person to gain weight or become unhealthy. If people eliminate any one of the colors in the pyramid, nutrient deficiencies can happen.
Info from this site.
National Nutrition Month falls halfway between winter and spring and is a good time to reflect on nutritional goals set for the New Year. This year's theme is, "Eat Right with Color", reminding consumers to eat a variety of foods everyday. Each food group in the Food Guide Pyramid represents a color bringing different nutrients to the table. When planning your daily meals remember to get foods from each color of the pyramid:
Orange (grains)
It is important to incorporate grains in a person's everyday diet. Although grains have received a bad rap in the past 10 years, they are one of the most important components in a healthy diet. Grains provide the body with one of the most readily used food for energy. Picking grains that have three grams or more of fiber per serving can help prevent against chronic diseases.
· Try 100-percent whole wheat or whole-grain bread for sandwiches.
· Find a breakfast cereal with at least three grams of fiber per serving.
· Eat at least one serving of grain with each meal of the day.
Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).
Green (vegetables)
Vegetables are an important part of any diet. They are nutrient packed and low in calories. Vegetables are the lowest calorie food of all the food groups. Including vegetables as part of an overall healthy diet may protect against certain cancers, cardiovascular disease, kidney stones, type-2 diabetes and bone loss.
· Eat vegetables as a snack with your favorite dip or low-fat salad dressing.
· Cook casseroles that have added veggies right in the dish.
· Add a salad with a variety of colors to lunch or dinner.
Vegetables are important source of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.
Red (fruits)
Fruits are a power food. They provide a lot of nutrients and energy without a lot of calories. Along with the vegetables and a healthy diet, fruits may also protect against certain cancers, cardiovascular disease, kidney stones, type-2 diabetes and bone loss.
· Start the day by adding fruit to a bowl of cereal.
· Make a smoothie using fresh fruit and/or 100-percent juice.
· Mix dried fruit into a trail mix.
Fruits are important sources of many nutrients, including potassium, dietary fiber, vitamin C and folate (folic acid).
Yellow (oils)
Fats and oils are an important part of any diet. Fats give satisfaction when eating and help people to remain full. Eating a very low fat diet may cause people to be hungry often and crave higher fat foods. When choosing fats, try to have the majority of them unsaturated fats which are the "good fats." Unsaturated fats can help to boost our good cholesterol and provide "essential fatty acid" and vitamin E. Examples of unsaturated fats are most oils, nuts, most fish, olives, avocado, salad dressings and mayonnaise. On the contrary, saturated fats are the "bad" fats and responsible for raising our bad cholesterol (low-density lipoprotein). Examples of saturated fats are butter, beef fat, chicken fat, pork fat, stick margarine, shortening, cream cheese and sour cream.
Blue (dairy)
Dairy is important for bone health. Typically, low-fat dairy products are recommended, but it is important to look at the overall diet of the individual. If an individual is only drinking milk a few times a day having a 2% or whole milk will not have any negative effects on the diet. Also, keep in mind, one of the important nutrients in milk is vitamin D, which is a fat soluble vitamin so without enough fat vitamin D will have a harder time being absorbed.
· Get three to four servings of dairy a day
· Add yogurt as one of the dairy servings. Pick a regular yogurt rather then one sweetened with artificial sweeteners to get the most calcium out of the product.
· Drink milk, even adding a small amount of chocolate syrup to milk can't hurt.
Dairy is a good source of protein, calcium, vitamin D and potassium.
Purple (protein)
Proteins are considered meat, poultry, fish, eggs, nuts and the seed group. Protein is important in any diet because it helps to keep people full for longer as well build and repair muscle. However, protein does contain calories so eating too much protein can contribute to a waist line increasing.
· Don't be afraid of red meat as they have vital nutrients not found in white meats. Look for lean cuts of red meat such as loin or round.
· Limit fried proteins. When proteins are fried, the calories per ounce triple.
· Work fish and seafood into meals weekly. These proteins are both low calorie and leaner options
Proteins are an excellent source of B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc and magnesium.
So what's the take home message? Eat a variety of food. Not one food or food group causes a person to gain weight or become unhealthy. If people eliminate any one of the colors in the pyramid, nutrient deficiencies can happen.
Info from this site.
Wednesday, March 2, 2011
Vegetables, Fruits Rich in Color also Rich in Healthy Benefits
These about vegetables and fruit that rich in color also rich in health.
In honor of National Nutrition Month (March), the American Dietetics Association (ADA) has launched the “Eat Right with Color” campaign. National Nutrition Month began in 1973 as National Nutrition Week and grew to National Nutrition Month in 1980. In 2010, the USDA recommended that Americans focus their eating behaviors toward a plant-based diet. Eating a rainbow of colors has become the focus of this month’s campaign. As a rule of thumb, the brighter and more deeply colored fruits and vegetables contain higher levels of vitamins, minerals and antioxidants. Fruits and vegetables are generally low in calories and high in fibers (both soluble and insoluble). Pay attention to preparation, however. A deep-fried sweet potato is in the same category as a deep-fried onion ring.
Benefits of fruits and vegetables
Vegetables: Green-yellow-orange vegetables are sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin C, vitamin A and vitamin K.
Dark leafy greens: Greens such as kale and spinach contain calcium, magnesium, iron, potassium, zinc and vitamins A, C and E
Cruciferous vegetables: These vegetables are members of the cabbage family and include broccoli, cauliflower, brussels sprouts, and cabbage. An October 1996 article published by the ADA stated that 70 percent of studies reviewed showed a correlation between increased consumption of cruciferous vegetables and protection against cancer.
Root vegetables: Some examples of root vegetables are carrots, beets, sweet potatoes or yams, radishes, parsnips, ginger and onions.
Fruit: Fruits provide fiber, vitamins and antioxidants.
Blue fruits: Fruits such as blueberries, blackberries, black grapes, mulberries, acai berries and chokecherries contain a polyphenolic compound called anthocyanins. This flavonoid offers potent antioxidant properties.
Olives: Olive oil is a preferable source of fat in comparison to vegetable oils, hydrogenated vegetable oils and animal fats. Olive oil is really just a cold-pressed fruit juice. Olive oil had a positive effect on blood cholesterol, and has been associated with cardio-protective properties.
Portion sizes
Fruits: The food pyramid suggests two to four servings of fruit per day. An example of a serving size of fruit would be:
• One medium apple, orange or banana
• 1/2 cup of chopped, cooked or canned fruit
• 3/4 cup of fruit juice
Vegetables: The food pyramid suggests three to five servings of vegetables per day. An example of a serving size of vegetables would be:
• 1 cup of raw leafy vegetables
• 1/2 cup of other vegetables, cooked or raw
• 3/4 cup of vegetable juice
Source...
In honor of National Nutrition Month (March), the American Dietetics Association (ADA) has launched the “Eat Right with Color” campaign. National Nutrition Month began in 1973 as National Nutrition Week and grew to National Nutrition Month in 1980. In 2010, the USDA recommended that Americans focus their eating behaviors toward a plant-based diet. Eating a rainbow of colors has become the focus of this month’s campaign. As a rule of thumb, the brighter and more deeply colored fruits and vegetables contain higher levels of vitamins, minerals and antioxidants. Fruits and vegetables are generally low in calories and high in fibers (both soluble and insoluble). Pay attention to preparation, however. A deep-fried sweet potato is in the same category as a deep-fried onion ring.
Benefits of fruits and vegetables
Vegetables: Green-yellow-orange vegetables are sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin C, vitamin A and vitamin K.
Dark leafy greens: Greens such as kale and spinach contain calcium, magnesium, iron, potassium, zinc and vitamins A, C and E
Cruciferous vegetables: These vegetables are members of the cabbage family and include broccoli, cauliflower, brussels sprouts, and cabbage. An October 1996 article published by the ADA stated that 70 percent of studies reviewed showed a correlation between increased consumption of cruciferous vegetables and protection against cancer.
Root vegetables: Some examples of root vegetables are carrots, beets, sweet potatoes or yams, radishes, parsnips, ginger and onions.
Fruit: Fruits provide fiber, vitamins and antioxidants.
Blue fruits: Fruits such as blueberries, blackberries, black grapes, mulberries, acai berries and chokecherries contain a polyphenolic compound called anthocyanins. This flavonoid offers potent antioxidant properties.
Olives: Olive oil is a preferable source of fat in comparison to vegetable oils, hydrogenated vegetable oils and animal fats. Olive oil is really just a cold-pressed fruit juice. Olive oil had a positive effect on blood cholesterol, and has been associated with cardio-protective properties.
Portion sizes
Fruits: The food pyramid suggests two to four servings of fruit per day. An example of a serving size of fruit would be:
• One medium apple, orange or banana
• 1/2 cup of chopped, cooked or canned fruit
• 3/4 cup of fruit juice
Vegetables: The food pyramid suggests three to five servings of vegetables per day. An example of a serving size of vegetables would be:
• 1 cup of raw leafy vegetables
• 1/2 cup of other vegetables, cooked or raw
• 3/4 cup of vegetable juice
Source...
Tuesday, March 1, 2011
Exercising, Eating Right Proves Beneficial
Hi. Such a long time I haven't update my blog. Thanks to you all for visiting my blog.
Today's article about exercise and right eating proves beneficial.
For some, staying physically fit and healthy is very important, but difficult to maintain at times.
The P.E. department has some tips to stay healthy and happy.
“Getting into shape takes some time, and much effort,” P.E. teacher Denise Silcox stated, “trying to become healthy doesn’t just mean going on a diet, it means changing your whole lifestyle, having it revolve around healthy eating and exercising daily, and it that will help you reach your weight goal.”
Many people begin diets expecting their results to be immediate.
“You can’t just directly jump into a diet, everyone is different so the ways you go about doing it vary,” P.E. teacher Karen Sliwa explained. For some, just going out for a walk with a friend, or maybe taking their dog for a walk is a way to start. Starting with 30 minutes a day and gradually improving from there is definitely the way to go about staying healthy,”
A helpful way of staying on a healthy balanced diet is by following the food pyramid. The US Department of Agriculture (USDA) recommends that people get a certain amount of bread, grain, cereal and pasta which form the base, and adding fruits and vegetables, beans, eggs, lean meat and fish, dairy products, fats and sweets, on a daily basis.
For P.E. teacher Anthony Forelli, he adjusted his eating habits with his bread intake.
“I go about my day the same as any other, but the major thing I changed was my bread intake. I switched to 100% whole wheat bread, and it helped with my weight loss. Everybody’s body responds differently to what you eat and how often you eat, some people burn more calories and some burn less, you just need to find the right diet for you,” he said.
One website, www.mypyramid.gov/mypyramid, can help you determine what your caloric intake should be, it also helps determine how much of each food from the pyramid you should eat depending on your weight, height, and how much you exercise.
According to the National Academy of Science, “you need to have enough calories every day in order for your body to have the nutrients it needs. How many calories that actually amounts to depends on a variety of factors including your age, gender, weight, activity level, whether or not you are a pregnant or breastfeeding woman, whether you have a chronic illness.”
The National Academy of Science recommends the following caloric intake: 1,600 calories - many sedentary women and some older adults, 2,200 calories - children, teenage girls, 2,800 calories - teenage boys, active men and very active women.”
Silcox encourages people to get out and try physical activity like hiking.
“It’s now hiking season in Arizona, with this beautiful weather people can get out there at mountains such as Thunderbird Park, North Mountain, South Mountain, White Tanks, anywhere in Prescott, and also Sedona,” she stated.
Weight loss and staying healthy is a lifestyle change, so whether it starts with going to the gym or keeping a food log, any weight goal is achievable if you set your mind to it, and stick to it.
“Everyone is different, so whatever your goal may be, you can achieve this by getting out there, staying active with at least 30 minutes or more of exercise a day, and whatever it is you’re doing, just get out there and move, move, move,” Sliwa said.
Source
Today's article about exercise and right eating proves beneficial.
For some, staying physically fit and healthy is very important, but difficult to maintain at times.
The P.E. department has some tips to stay healthy and happy.
“Getting into shape takes some time, and much effort,” P.E. teacher Denise Silcox stated, “trying to become healthy doesn’t just mean going on a diet, it means changing your whole lifestyle, having it revolve around healthy eating and exercising daily, and it that will help you reach your weight goal.”
Many people begin diets expecting their results to be immediate.
“You can’t just directly jump into a diet, everyone is different so the ways you go about doing it vary,” P.E. teacher Karen Sliwa explained. For some, just going out for a walk with a friend, or maybe taking their dog for a walk is a way to start. Starting with 30 minutes a day and gradually improving from there is definitely the way to go about staying healthy,”
A helpful way of staying on a healthy balanced diet is by following the food pyramid. The US Department of Agriculture (USDA) recommends that people get a certain amount of bread, grain, cereal and pasta which form the base, and adding fruits and vegetables, beans, eggs, lean meat and fish, dairy products, fats and sweets, on a daily basis.
For P.E. teacher Anthony Forelli, he adjusted his eating habits with his bread intake.
“I go about my day the same as any other, but the major thing I changed was my bread intake. I switched to 100% whole wheat bread, and it helped with my weight loss. Everybody’s body responds differently to what you eat and how often you eat, some people burn more calories and some burn less, you just need to find the right diet for you,” he said.
One website, www.mypyramid.gov/mypyramid, can help you determine what your caloric intake should be, it also helps determine how much of each food from the pyramid you should eat depending on your weight, height, and how much you exercise.
According to the National Academy of Science, “you need to have enough calories every day in order for your body to have the nutrients it needs. How many calories that actually amounts to depends on a variety of factors including your age, gender, weight, activity level, whether or not you are a pregnant or breastfeeding woman, whether you have a chronic illness.”
The National Academy of Science recommends the following caloric intake: 1,600 calories - many sedentary women and some older adults, 2,200 calories - children, teenage girls, 2,800 calories - teenage boys, active men and very active women.”
Silcox encourages people to get out and try physical activity like hiking.
“It’s now hiking season in Arizona, with this beautiful weather people can get out there at mountains such as Thunderbird Park, North Mountain, South Mountain, White Tanks, anywhere in Prescott, and also Sedona,” she stated.
Weight loss and staying healthy is a lifestyle change, so whether it starts with going to the gym or keeping a food log, any weight goal is achievable if you set your mind to it, and stick to it.
“Everyone is different, so whatever your goal may be, you can achieve this by getting out there, staying active with at least 30 minutes or more of exercise a day, and whatever it is you’re doing, just get out there and move, move, move,” Sliwa said.
Source
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