Nutrition

Healthy Eating Pyramid

The healthy eating pyramid is an essential tool that guides us towards eating nutritious food. This pyramid lets you know about basic foods that help your body grow. Since the need and taste of every individual is different, the food pyramid gives details of foods that one can combine or cook in various flavors [...]

The healthy eating pyramid is an essential tool that guides us towards eating nutritious food. This pyramid lets you know about basic foods that help your body grow. Since the need and taste of every individual is different, the food pyramid gives details of foods that one can combine or cook in various flavors to give you better taste and health. Developed in Sweden in 1970, this special pyramid has guided many people to understand the various food items required to stay fit and healthy.

The healthy eating pyramid is an easy and small model that gives details about various foodstuffs, so, when it comes to selecting your diet, it is very important that you go for healthy and nutritional food. Many people fail to understand the importance of good food in development and growth. As per the pyramid, there is no need to stick to a particular diet to stay healthy. Any food that can be taken in moderate amount can prove healthy for you. The pyramid talks about quality food and not quantity. It categorizes food by their energy content, and nutrient values that they offer.

One level of food in the pyramids is “Eat most” as this group consists of food derived from plants. This group is at the base of the pyramid. Another level is “Eat moderate” group that consist of animal derived food and the “Eat in small amount” group has sugar and fats on the tip of the pyramid. The pyramid plays an important role, when it comes to educating you regarding healthy eating, since it helps you to understand the role of every food item, and what benefits your body the most. Once you have a clear understanding about the food that you eat, you will be able to alter it to lead a healthy life.

The healthy eating pyramid is the best guide for people of all age groups and can help them live a better life. Today the importance of healthy eating is consciously growing in people’s minds, and people are taking initiative to understand the value of good food. The pyramid is what you can look upon as a guide for a healthy diet. It is possible to alter the healthy eating pyramid, as the amount of nutrients required may vary depending upon changing lifestyles and physical structures.

The Health Department has worked hard to come up with this simple guide for healthy eating. Many nutritionist and doctors are taking great efforts to make this pyramid reach out to everyone, so that they can keep a check on their diet. It is never too late to alter any diet. You can start from any day and feel the difference. Healthy eating can save your life from fatal diseases. It strengthens your immune system, and fight against the health problems. With the healthy eating pyramid, healthy eating is made easy to understand, and easy to follow for a better life.

Healthy Eating For People Over Sixty

Generally, people in over sixty have altered food tastes. Foods do not taste the same. They lose appetite and even their favourite foods do not fascinate them anymore. They tend to put on weight even if they barely eat. Metabolism rates decrease with age and people tend to put on fats. Increasing weight in [...]

Generally, people in over sixty have altered food tastes. Foods do not taste the same. They lose appetite and even their favourite foods do not fascinate them anymore. They tend to put on weight even if they barely eat. Metabolism rates decrease with age and people tend to put on fats. Increasing weight in sixties is a bad sign, as it can cause many health related hazards. A person in his/her sixties must follow a proper diet plan. Here are some tips on how you can maintain your weight and diet accordingly.

People usually do not work very hard in their sixties and therefore need less energy, but just enough to perform daily chores. Your diet must contain adequate amount of protein, calcium, carbohydrates and vitamins. Eat different varieties of food everyday, so that it does not get monotonous and you have different taste everyday. As you grow old, your bones tend to become weak and feeble. Your calcium level decreases and you are likely to suffer from osteoporosis. To avoid these sufferings, you should drink enough low-fat milk and eat fat free dairy products like cheese and butter. Make sure you do not gain fat.

Fruits and vegetables are a very important source of nutrition for persons of this age group, as they provide a sufficient amount of vitamins and minerals. Most fruits contain vitamins B and C. Vitamins and calcium prevent memory loss, and shivering. Protein in your diet must only be about 15-18%, and mostly got from non-vegetarian foods like fish, eggs, and meat.

Always keep your body hydrated with water and juices. Water helps in cleansing the body from its impurities. Eat fibre rich food like vegetables that provide proteins, too. More of fiber in the body means less of toxins. Fibre can be found in pulses and baked beans, prunes and apricots. Do not eat a lot of sweet or sugar based food because the empty calories present in them do not exactly provide energy, but increases weight. Consumption of excess salt may raise high blood pressure, therefore, control intakes of salt and sugar.

Since senior people do not exactly engage themselves in physical activity, regular exercise and a proper diet is a must. One has to increase metabolism rate, in order to remain fit and not put on excess weight. Old people often eat very less and cannot have three big meals. They must have small meals after regular intervals, which helps to increase their metabolism rate. Do not take any protein supplements or fats loss pills because they need vigorous workouts and are basically meant for people below 60.

Avoid canned or packed food items, as they contain preservatives, which are not healthy for persons of that age group. Some packaged food also contains hydrogenated fats that may cause a problem in your cardio-vascular system. Eat controlled amounts of food, but ensure they are nutrient rich, so that you live a long, healthy life.

Healthy Eating For Teenagers

Growing children need plenty of energy to perform their daily activities. An average teenager is involved in high intensity activities compared to an office goer. Activities can be low, medium, and high intensity. Study, play, exams, camps, trips, big games, tours, etc., are some of the many activities that form part of a teenager’s life [...]

Growing children need plenty of energy to perform their daily activities. An average teenager is involved in high intensity activities compared to an office goer. Activities can be low, medium, and high intensity. Study, play, exams, camps, trips, big games, tours, etc., are some of the many activities that form part of a teenager’s life through the day. He/she needs both, mental and physical strength to keep up with this routine, to remain fit and healthy.

A teenager’s diet should contain carbohydrates, proteins, minerals, vitamins, and all the essentials that their bodies need. A teenager should have more food as compared to a 45 year old. This is because teenagers have high metabolism rates. Five or six medium meals justify an average teenager’s diet pattern. A little bit of fatty food is again not a problem because the fats in the body disappear the moment they start engaging themselves in different games, trips or any other activities. In fact, teenagers should eat heavy meals, as this is their only time to build strong bodies.

The essential and healthy food items for a teenager are:

Milk - provides calcium for healthy teeth and bones. Water content in the milk keeps you hydrated.

Fruit juices - gives the teenager that little boost in stamina required while they play.

Water - an average teenager must consume at least 8-10 liters of water per day.

Meat and eggs - provides proteins, vitamins and carbohydrates. Very essential to increase weight and muscle mass. Fish helps in increasing concentration and alertness.

Fruits and vegetables - are more essential than non-vegetarian food. It is important because the minerals and vitamins are needed for the body and keeps the body hydrated. Fruits also help in learning and remembering. Dieticians recommend plenty of fruits and vegetables for growing teens. Fruits and vegetables are great to gain weight and remain fit.

All the above food items help teens in their studies and physical activities. The food cycle of an average teenager should be heavy breakfast at about seven, a fruit around 10, good lunch at about one, a fruit at about 3, and a small meal at around 5 with a fruit juice and dinner at 8. A growing teen must not eat oily or fattening foods, as this might make him/her lazy, lethargic or even build excess body fats, which are the initial stages of obesity.

If your teenager is not engaged in sports or exercises, absolutely do not follow the abovementioned foods, since with healthy eating; there should always be good exercise. Teens with low metabolism rate often put on more weight, even if they eat less. This is not correct. The idea is to eat healthy and exercise more to increase the metabolism rate and reduce the unwanted fats in the body.

Teens that are always attached to the computer or are at home should reduce the intake of meat, energy drinks, and milk, as it is not necessary for them and they might put on fats in their bodies.

To conclude, teens should stop eating junk food from outside and stick to home cooked food to stay healthy and fit.

Healthy Eating For Infants

As a parent, you must take a number of precautions about your infant’s diet. The best food for an infant is mother’s milk. Normally, an infant is considered as baby of age 0 – 1 year old. People even consider preschoolers as infants. Let us categorize infants in different age groups and discuss their diet [...]

As a parent, you must take a number of precautions about your infant’s diet. The best food for an infant is mother’s milk. Normally, an infant is considered as baby of age 0 – 1 year old. People even consider preschoolers as infants. Let us categorize infants in different age groups and discuss their diet and precautions taken.

0-4 months: From the day of birth until the infant is 4 months, there is no better food for the child than the mother’s milk. Mother’s milk contains all the essentials that a child needs in balanced amounts. The temperature, thinness of milk, germ fighting and immunity enhancers, and many other factors ideal for the infant are present in mother’s milk. At this time, an infant is not ready to digest solid or semi-solid foods; therefore, continue breast-feeding until 4-5 months. Even if the baby gets diarrhea, continue breast-feeding. It is best to continue breast-feeding the child up to the age of one year, but in this age, it is not possible.

5-6 months: You can now introduce your child to semi-solid food. At this age, the baby is not completely ready to ingest semi-solid food, but is partially all right. Try to feed the baby with cereals like wheat, maize or mashed fruits like apples. Make sure you dilute the food with either mother’s milk or water. Feed the infant porridges. Feed the infant small amounts to a time, until it no longer is hungry. Do not force feed your infant, as it might initially not eat and might throw up. This happens because the infant is used only to sucking. The infant’s food intake will gradually increase. Do not stop breast-feeding. When your infant opens his/her mouth while feeding or the eyes follow the spoon means, your baby is now ready to taste and eat new food. Always feed your baby on your lap, this gives them the feeling of security.

7-9 months: After the baby gives positive response to the semi-solid food, you can now bring in mild solid food. Extremely small and fine pieces of fruits and vegetables, soft cheese, thin pieces of chicken should be the child’s meal. Initially the child might not be very happy biting the 26 food and might not eat. Therefore it is advised not to stop breast-feeding. If your baby is hungry every 2-4 hours and wets the diapers 4-6 times a day, it means, your baby is getting food and fluids in right quantity. Other indication could be baby’s weight increase.

10-12 months: The food in this period is not so different, but a little variation in the food is required. Bigger chopped piece of meat, fish, vegetables and fruits could be given. Cereals, mother’s milk and fruit juices diluted with water are recommended as liquids. Always introduce new foods after every 2 weeks. This helps you spot the food types that cause allergies or illness to your child. Maintain a high level of hygiene. Always boil water; always feed lukewarm food.

How To Eat Healthy After A Hangover - Part 2

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You could also eat bananas to recover the lost potassium levels or if you can arrange for some natural coconut water, then that could be even better since it has more potassium levels than bananas. Do not try to eat or drink anything new, but instead stick to foods that your body [...]

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You could also eat bananas to recover the lost potassium levels or if you can arrange for some natural coconut water, then that could be even better since it has more potassium levels than bananas. Do not try to eat or drink anything new, but instead stick to foods that your body is already adapted to, if you do not want any complications. Also, ensure that you drink adequate water and juice throughout the day. If the prospect of a heavy breakfast is unappealing, then try to have a banana smoothie along with some pieces of toast made of whole wheat bread. This could be light on your stomach and you could have another heavy breakfast of bacon, beans or eggs after a couple of hours.

It is better to ignore advice to drink wine or any other alcoholic drink as a cure, since even though it might offer temporary relief by keeping you in a state of suspended high, ultimately your body will pay a higher price, since it will only result in increased dehydration. You will only end up delaying your hangover, instead of eliminating it. Try to stay away from tea and coffee, since caffeine again will only give you temporary mental relief, but will actually dehydrate your body further. A shower will also help you to get fresh.

A little bit of care before, during and after an enjoyable drinking night can thus negate most of the harmful effects of a hangover. Eating and drinking the above-mentioned foods, fruits and drinks is thus a healthy and quick way to bounce back on your feet and can also help to clear your mind to face the coming day.

How To Eat Healthy After A Hangover - Part 1

If you have had a night filled with fun, dance, and lots of drinks, then you could wake up with a pounding head and a mouth that might have suddenly turned to coarse sand paper. Alcohol can rob the body of vital nutrients including sugar and so it is vital to get the right ingredients [...]

If you have had a night filled with fun, dance, and lots of drinks, then you could wake up with a pounding head and a mouth that might have suddenly turned to coarse sand paper. Alcohol can rob the body of vital nutrients including sugar and so it is vital to get the right ingredients back into your body to not only limit the effects of your overnight hangover, but also get back in physical and mental shape, if you want to enjoy the day after.

In order to limit the effects of a hangover, drink lots of water between your drinks, even if it reduces the buzz. This will definitely reduce the hangover by flushing out the alcohol from your system. You need to realize that your body is severely dehydrated due to excessive alcohol and in case you start your morning by drinking coffee or any other products containing caffeine, you could only make the situation go from bad to ugly. In addition to sugar, alcohol also drains away your magnesium and potassium levels. A healthy breakfast is what can actually get you back on your wobbly feet in no time.

Even though you might not feel hungry during a hangover, it is important to eat a full breakfast, since even though your mind might not be willing, your body actually needs the vital vitamins, salt and sugar to start functioning again. Traditional breakfast items like baked beans, bacon, and eggs in various forms can help out a lot. You can also replenish lost vitamins by slowly sipping a glass of orange juice. The important point is to eat slowly, since a heavy breakfast after a heavy night can result in your stomach revolting and throwing everything out, thus resulting in even more hangover problems. Instead of frying everything, try to grill it, so that your breakfast remains healthy and the chances of throwing up gets reduced.

This article will continue in the next post…

Dark Chocolate Is Healthy Eating - Miracle Or Myth

Dark chocolate at one time was put in the corner shelves, since it was only considered a delicacy for an elite few. However, increasing studies show the health giving benefits of dark chocolate. The fact that most of the health benefits of dark chocolate have been supported by various studies done not only by major [...]

Dark chocolate at one time was put in the corner shelves, since it was only considered a delicacy for an elite few. However, increasing studies show the health giving benefits of dark chocolate. The fact that most of the health benefits of dark chocolate have been supported by various studies done not only by major chocolate manufacturers, but also independently indicate that there is some truth that dark chocolate is indeed good for health. There are various health benefits from eating dark chocolate.

The key ingredient that makes all the difference in dark chocolate is the high level of cocoa that remains in it after processing. The problem is that most manufacturers remove most of the cocoa during the manufacturing process and replace it with milk solids, sugar, and other additives. The heating process too negates the positive effects of cocoa to a great extent. Dark chocolate can taste bittersweet, but the positive effects of this cocoa laden delicacy could be sweet music to your ears.

One of its miracle properties is the ability to reduce blood pressure. Studies by German doctors among various others have shown that dark chocolate contains cocoa polyphenols, which is responsible for reducing blood pressure without changing one’s body weight. Even though the reduction may not be too drastic, eating dark chocolate is one tasty way of reducing blood pressure. Dark chocolate has also shown to improve the function of the heart by relaxing arteries and also improving their response. The antioxidants present in dark chocolates also prevent free radicals from harming the heart by causing heart diseases. There are various levels of cocoa present in dark chocolate and if possible, you should choose the one with the maximum cocoa content, since it has higher benefits as compared to chocolate with lower levels of cocoa. The downside is that cocoa in its unsweetened form is quite bitter, and hence you will need to balance out between taste and benefits.

Dark chocolate can also reduce the levels of bad cholesterol [LDL]. It can also help in reducing weight, since cocoa is known to reduce appetite and its intake can result in an increase in energy. Dark chocolate also contains fiber, which helps the digestion system to digest food in an efficient manner. Dark chocolate also contains magnesium, which in addition helps to reduce blood pressure, also helps to reduce diabetes, stroke and osteoporosis. The cocoa in dark chocolate can also act as mood enhancers by increasing the brain’s dopamine activity.

There is however, one fact that should not be ignored before you start munching down dark chocolate. Dark chocolate contains high calories that can pile on extra flab on to your body. Hence, as in everything else in life, moderation is the key word.

Although, dark chocolate does have many health benefits and should definitely be a part of your lifestyle, it is important to remember that a healthy balance is required to balance out the high calories in dark chocolate by eating other healthy foods, in order to maintain a healthy calorie intake. Thus, dark chocolate is indeed a bittersweet miracle that if taken wisely can truly benefit your body and mind.

Eating Healthy For A Better Heart

Records of medical related deaths in the last few decades show that the most number related to cardiac arrests, and heart related problems. Being a crucial part of the body, and you should take care to keep your heart healthy. People go usually for taste and not for quality of food. They overlook foods that [...]

Records of medical related deaths in the last few decades show that the most number related to cardiac arrests, and heart related problems. Being a crucial part of the body, and you should take care to keep your heart healthy. People go usually for taste and not for quality of food. They overlook foods that give them energy nutrients, and opt for foods that give taste, and kill hunger. Almost everyone eats at fast food joints that serve junk, but which tastes yummy. Have you ever realized how much damage burgers, fries, sausages, and other fast food causes to the heart? Consumption of excess salt and sugar is also considered unhealthy for the heart.

Yes, it is very difficult to keep away from those tempting delicious hamburgers and juicy sausages. However, make sure you keep away from them or get prepared to face a round of heart stopping trouble. The only alternative to a hamburger is no hamburger, but if you must, ensure that they contain very little mayonnaise, and the sausages stir fried in low amounts of refined oil. Studies show that about 80% of heart diseases can be reduced through healthy and proper diet. Well, if you are one of those people that eating fattening foods and have oodles of excess weight, it’s high time you control your diet and follow the following tips.

Vegetarian foods: There is nothing as healthy as pure vegetarian food. It is not that vegetarian foods don’t contain fats. They do, but less. Green leafy vegetables, carrots, tomatoes, cucumbers are considered very healthy and adds no cholesterol to your body.

Non-vegetarian foods: There are a few methods to cook non-veg foods to reduce the cardiac risk. Add spice to your non-veg foods by mixing sage, dill, dry mustard, marjoram, tarragon, oregano, garlic, onions etc., as these reduce cholesterol and fat saturation.

Extra activities: Smoking, alcohol, excess caffeine in the body can also add to the risk of heart diseases. In order to keep your heart healthy, reduce or eliminate these from your life, and be involved in regular physical exercises that include cycling, running, jogging, cross training, etc. All this, not only makes your cardio-vascular system strong, but also builds your stamina.

Here’s a list of both vegetarian and non-vegetarian foods that can help you remain fit and keep your heart healthy: White meat, lean red meat, wholegrain foods, green/red fruits and vegetables, low fat milk and milk products, and low cholesterol oil or olive oil.

Eat low saturated fat foods and carefully read the ingredients used in your food and do not trust the labels saying low cholesterol. Chocolates, fast/junk foods, mayonnaise, cheese, butter, etc should be avoided as much as possible. Remember; avoid Low-Density Lipoprotein (LDL), which is bad cholesterol, as it causes heart complexities; whereas High-Density Lipoprotein (HDL) is the good cholesterol, which should be present in the body to prevent cardio vascular risks. Things like heredity, gender and age cannot be controlled, but things that affect them can surely be. Hence, eating healthy food and keeping a watch over your diet would better keep your heart safe.

The Gains of Eating a Diet High in Fibre and Low in Fats

Americans as a nation eat too much fat, more so the saturated variety, which is bad. These fats have their foundation in food based in animal resources like eggs, meat, cheese, and all diary produce. The fast food chains have all played their part in increasing our fat intake more than the daily-recommended limits.
On the [...]

Americans as a nation eat too much fat, more so the saturated variety, which is bad. These fats have their foundation in food based in animal resources like eggs, meat, cheese, and all diary produce. The fast food chains have all played their part in increasing our fat intake more than the daily-recommended limits.

On the other side, Americans only consume about half the necessary fibre of approx. 25 grams a day. Soluble fibre mostly found in nuts, whole grains, legumes, certain fruits, and vegetables dissolves in the stomach and assists in binding and clearing out cholesterol.

Insoluble fibre found in seed and nuts, vegetables, cereal with whole grain, fruits, and seed bearing plants also keeps the bowels moving thus preventing constipation and resulting haemorrhoids and decreases the danger posed by colorectal cancer.

How to Eat Healthy

Good health is vital for you and determines everything in your life. If you lose health, your choices in life to do things diminishes to nearly zero. Don’t find this out the difficult way, but by proper nutrition, fitness and healthy living habits you can live a productive and full life.
Eating surely is a pleasure [...]

Good health is vital for you and determines everything in your life. If you lose health, your choices in life to do things diminishes to nearly zero. Don’t find this out the difficult way, but by proper nutrition, fitness and healthy living habits you can live a productive and full life.

Eating surely is a pleasure of life so eat a diet full of calories from grains, veggies, fresh fruit, low fat milk and their products, lean meat, beneficial fish, poultry products and beans. Avoid fatty foods and sweets. A good diet is essential in every part of life. However, make your decisions of food based on factors of any sickness you have, namely high BP or high cholesterol or a history of family illness. A proper diet can assist your kid’s growth, development, and school results.

Adults on a healthy diet can be more productive at work and feel better, and avoid chronic sicknesses. So, what your body cannot produce you must obtain from food. Basic to your diet must be vitamins, minerals, amino acids, and some fat acids and fiber. Calcium is important for having strong bones. Remember all of these together are necessary for proper health. To keep your energy levels high ensure you get your supply of proteins, fats, and carbohydrates. Ensure this by getting your Recommended Dietary Allowance or RDA to meet the requirements of good health.