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.
Showing posts with label fruits. Show all posts
Showing posts with label fruits. Show all posts
Wednesday, March 16, 2011
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.
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.
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...
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