Nutrition Diet

We all know the importance of maintaining a healthy diet, and we even know how to achieve it for ourselves. The trouble is that for most people, there are too many other things to worry about, like the stresses and strains of daily life. By making small changes to your lifestyle, you can dramatically reduce your chances of serious disease and illness, and leave you feeling more refreshed, feeling great and looking noticeably better.

The first important change you can incorporate into your diet right away is to introduce more fruit and vegetables. Fruit and vegetables are jammed full of everything that's good nutrition wise, and by increasing your intake of fruit and vegetables, you will not only feel fuller, but also benefit from the range of vitamins essential for healthy body and mind. You could try a fruit salad as a desert, or replace snacks with an apple or banana through the day.

It goes without saying that for a healthy diet, you should cut down on alcohol, caffeine and processed food. That means stopping smoking too. These are all drastic steps to be taken, but if you're committed to achieving a healthy diet, it is important you take all these factors into consideration in establishing a healthier routine.

Any balanced and healthy diet must combine all the vital nutrient components; that is it must contain carbohydrates, proteins and fats. The idea behind a healthy diet is to find the correct calorific balance between the three main food groups, to ensure the best and healthiest source of fuel.

Although fairly underrated, the importance of wholegrain foods is steadily becoming established in our diets. With fantastic health properties arising from using the whole grain in the manufacturing process, wholegrain foods like pasta, rice and bread are the best carbohydrates to fuel your body.

Furthermore, in your diet planning it is important to consider the source of your calories, and that means considering the source of protein, carbohydrate and fats. There are differences between healthy fats, and unhealthy fats which are harder to burn.

Overall, a healthy diet should comprise balance, and in considering the balance, you should consider the nutrition from each source of calorific value to achieve a healthy, nutritious diet. By taking each element in relative moderation, you can provide the right energy balance for your body, which will ultimately keep you healthy, and help you lose weight.

By: Jonathon Hardcastle

Labels: diet and nutrition, diet loss nutrition weight, diet nutrition, food nutrition diet, nutrition diet weight loss, nutrition diets, nutrition for diet, nutritional diet

Did you know that there are three main types of fat in food:- saturates, monounsaturates and polyunsaturates and that they are not all bad for you. Foods high in saturates such as fatty meats, full-fat dairy products, butter, lard, cream, cheese and many processed and takeaway foods, increase cholesterol in your blood so it is very important to eat less of them. However, polyunsaturates and monounsaturates can help lower cholesterol, so it is sensible to swap foods high in saturates for more foods rich in unsaturated fats.

Pure vegetable oils and spreads such as sunflower, corn, grapeseed and soya oils are all good sources of polyunsaturates, while olive oil, avocados, nuts and seeds are all good sources of monounsaturates.

If you have been diagnosed with a high cholesterol level you may be required to make a number of changes, including modifying your diet in order to maintain a healthy lifestyle.

Cooking for a low cholesterol diet is not difficult, but you will have to use some different techniques and food choices to keep your heart healthy. Baking, grilling, even microwaving will help control the amount of saturated fat in your food. Here are my top 5 tips:

TIP 1 When cooking meat and poultry, you can reduce the saturated fat in meat by trimming off all of the fat you see or buy the leaner options. Instead of frying, try to roast, or bake the meat. If you roast or bake, put your meat on a rack, this will drain off the excess fat.

TIP 2 Limit the amount of high saturated fat products in your house and stock up on alternatives such as herbs or wine to add flavor to your food. Wine, lemon juice, vinegar, or a fat free or low fat oil marinade can help with keeping the meat moist while adding a wonderful flavor.

TIP 3 When making stews and soups, cook the day before you want to use them and put in the refrigerator. As it cools the fat will rise to the top and harden, remove it before reheating.

TIP 4 Fruits and vegetables are a key part of a low cholesterol diet. Fresh fruits and vegetables such as apples, carrots and celery can be chopped up and eaten as snacks or refrigerated for later. Stir fry or saute vegetables in only a small amount of oil, pure vegetable or olive oil are good to use

TIP 5 Avoid adding too much salt to your food, use herbs and spices to add flavor instead.

These are just a few cooking tips for your new diet. It may take a little more time to think about and prepare your food but it will not only be healthier, it will set you up on the way to improving the health of your heart.

By: Dawn Robertshaw

Labels: diet and nutrition, diet loss nutrition weight, diet nutrition, food nutrition diet, nutrition diet weight loss, nutrition diets, nutrition for diet, nutritional diet

One of the most important parts of a woman’s ability to maintain good health is proper diet and nutrition. Researchers continue to find growing evidence of the link between healthy eating and a variety of positive health outcomes which include:

•Reduced risk of cardiovascular disease
•Cancer
•Osteoporosis

If you are a woman looking to improve your diet you should eat foods rich in fiber, folate, unsaturated fats and calcium. Choose fruits, vegetables, whole grains and reduce intake of sugar, salt, cholesterol, saturated fats and trans fats.

As you age, your nutritional needs may change and vary. Consult with your personal physician or other health care professional to ensure your diet is providing the proper nourishment required for good health.

How do fiber, fat, folate, antioxidants, calcium, Vitamin D, iron, protein, alcohol and caffeine actually affect a woman’s health?

Fiber: The many benefits of high fiber intake include:

1.Substantially reducing the risk of coronary heart disease and stroke;
2.Cereal fiber has been shown in particular to reduce the risk of heart attack;
3.Diets high in fiber protect against diabetes;
4.Diets high in soluble fiber found in vegetables, fruits and legumes can help diabetic individuals control their glucose (blood sugar level);
5.Lower cholesterol levels;
6.Improved bowel function;
7.Research also suggests that diets high in vegetable and fruit fiber may help prevent colon and rectal cancer.

Fat: It is important to reduce intake of foods high in certain types of fat and cholesterol to help decrease the risk of coronary heart disease. Of most importance is to reduce the saturated fats and trans fats rather than concentrating on reducing the total amount of “fat” intake. Avoid consuming too many low-fat foods that are high in carbohydrates. Too many carbohydrates can lower the so-called “good” cholesterol that protects against heart disease.

Folate: Is a type of B vitamin important to the production of red blood cells that can help reduce the risk of coronary heart disease and colon cancer. Folate supplements are recommended for women of child-bearing age usually in the form of multivitamins to help prevent a group of birth defects known as neural tube defects. These defects include spina bifida and anencephaly (failure of the brain to form).

Natural sources of folate include:

•Certain breakfast cereals
•Orange juice
•Peas
•Peanuts
•Beans
•Leafy green vegetables

Antioxidants: Certain fruits and vegetables, Vitamins A, C, E and beta carotene contain antioxidant properties. There are some studies that indicate antioxidants help prevent cancer and cardiovascular disease. The evidence to support these claims remains mixed.

Calcium: An adequate amount of daily calcium can help prevent osteoporosis. Osteoporosis particularly affects many women after menopause. It can lead to bone fractures. Calcium may also protect against colon cancer and may aid weight loss in obese women. If you are a woman who feels you need more calcium in your diet or you are just not sure how much is adequate for you, check with your physician about taking supplements.

Good sources of calcium include:

•Milk
•Yogurt
•Cheese
•Canned fish with soft bones such as sardines, anchovies and salmon
•Leafy green vegetables
•Calcium-fortified orange juice

Vitamin D: It is important to consume adequate amounts of Vitamin D to aid calcium absorption and bone formation. A lack of vitamin D can lead to softening of the bones.

Good sources of vitamin D include:

•Egg yolks
•Herring
•Sardines
•Tuna
•Salmon
•Fortified milk

Iron: A deficiency of iron can cause fatigue, decreased immunity and a type of anemia called iron-deficiency anemia. Iron is especially important to girls and women of childbearing age. Iron should be taken in moderation. Studies show high levels of iron can lead to heart disease in postmenopausal women.

Good sources of iron include:

•Liver
•Kidneys
•Red meat
•Poultry
•Eggs
•Peas
•Legumes
•Dried fruits
•Leafy vegetables

Protein: Women should get 10 to 35 percent of daily calories from protein to help prevent muscle tissue from breaking down and help repair tissue that has been damaged.

Good sources of protein include:

•Fish
•Poultry
•Eggs
•Milk
•Cheese
•Dried beans and peas
•Peanut butter
•Nuts
•Bread
•Cereal

Alcohol: Many experts agree the health risks of moderate consumption of alcohol outweigh the potential benefits of reducing the risk of cardiovascular disease shown in some studies.

Pregnant and nursing women should not drink alcohol in any form as it can cause harm to their offspring.

The many adverse health consequences of alcohol consumption include:

•Increased risk of cancers of the breast, mouth, esophagus, throat, larynx and liver
•Alcohol consumed during pregnancy can cause birth defects including fetal alcohol syndrome
•Cirrhosis of the liver
•May increase the frequency and severity of hot flashes during menopause

Caffeine: Is a stimulant and diuretic found in coffee, tea, soft drinks, chocolate and some over-the-counter drugs. A reduction of caffeine is often recommended during pregnancy. It may affect the heart rate and blood pressure, contribute to dehydration and have other possible side effects.

Numerous health problems can be the result of poor nutrition as well as obesity, which causes additional health problems. By contrast, are women with eating disorders such as anorexia nervosa or bulimia nervosa. Women who are underweight may experience irregular menstrual cycles, a stopping of menstruation called amenorrhea, which can lead to dental problems and osteoporosis and a shortened lifespan.

Source: Science Daily Healthology

Disclaimer: *This article is not meant to diagnose, treat or cure any kind of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult with your health care provider about any kind of a health problem and especially before beginning any kind of an exercise routine.

By Connie Limon

Labels: diet and nutrition, diet loss nutrition weight, diet nutrition, food nutrition diet, nutrition diet weight loss, nutrition diets, nutrition for diet, nutritional diet