Healthy eating is also about the way you store or prepare your
food.I will show you ideas on how to get the full healthy eating
benefits so you do not loose nutrients from your
foods.
Many vitamins are easily destroyed by lengthy storage of food,
also if the food is cooked at high
temperatures.
Fruits and vegetables contain their highest levels of nutrients
when they are harvested at full ripeness and eaten soon
thereafter, with minimum
processing.
The most healthiest nutritious produce consists of fresh fruits and
vegetables picked at full maturity, it is best not to pick before
it is ripe and allowed to ripen off the
vine.
Once the fruit is ripe it is best eaten straight away.
Frozen foods are a good choice for produce because they are
generally picked at their peak freshness, quickly frozen, and
stored at cold temperatures to preserve
nutrients.
Store foods properly to prevent nutrient losses. A cool , dark
place is best since vitamin degradation accelerates at higher
temperatures and several of the water-soluble vitamins,
such as vitamin C and B2, are very
light- sensitive.
Cooking contributes to vitamin losses, and many water-
soluble vitamins are destroyed by heat. A healthy idea is to
keep cooking times to a
minimum.
Avoid boiling vegetables in large amounts of water because
vitamins will leach out into the water. Instead , steam
vegetables or microwave in a small amount of water in
order to preserve the maximum nutrient content.
To find out more click on the link below.
Eat healthy weight loss plans
Saturday, 8 March 2008
Friday, 7 March 2008
How to reduce saturated fat from your diet
You can lessen your risk of developing disease by modifying your
dietary fat intake.
What you need to do is regulate the amount of all fats in your diet.
This is a healthy eating habit that will reduce your risk of unhealthy
weight gain.
You need to realise being overweight or obese increases your risk
of developing certain disease,especially diabetes and cancer.
Making healthy choices
You should aim to reduce sources of saturated fat from your diet
by choosing healthy ingredients.
You also need to prepare and cook them in ways that do not add
unhealthy fat to your meals.
Choose to eat more fish and shellfish,poultry, and plant proteins
such as pulses instead of red meat.
Other healthy eating options to reduce fat intake are to use
low-fat dairy products, avoid cream and butter-based sauces.
Low-fat cooking tips
1. Cooking methods to avoid are frying and deep-fat frying it will
greatly increase fat content.
2. Add water,wine, and lemon juice if the ingredients require moisture
3. Choose lean cuts of meat and poultry and remove visible fat before
cooking.
4. Use a rack when grilling or roasting so the fat can drip through,
and use a separator to remove the fat from roast meat or poultry
juices before making gravy.
5. Reduce the amount of oil or fat needed by using non-stick pans.
6. Stir-fry in stock rather than oil.
7. Microwave or steam food.
8. Instead of deep-frying,brush food with a little oil and grill or
roast for the same crisp effect.
Griddling
very little oil is needed to prevent food from sticking,and excess
fat drains into the grooves of the ridged grill pan.
Hot-smoking fish
meat and poultry can be cooked on a rack in a covered wok over
a layer of tea leaves and other interesting flavours.
Grilling
this method,which needs no fat,gives food a crisp,browned exterior.
Basting or marinating add flavour and keep food moist.
En papillote
seal in flavour, nutrients, and juices by putting food in parchment
or foil parcels and then baking or steaming.
To find out more click on the link below.
dietary fat intake.
What you need to do is regulate the amount of all fats in your diet.
This is a healthy eating habit that will reduce your risk of unhealthy
weight gain.
You need to realise being overweight or obese increases your risk
of developing certain disease,especially diabetes and cancer.
Making healthy choices
You should aim to reduce sources of saturated fat from your diet
by choosing healthy ingredients.
You also need to prepare and cook them in ways that do not add
unhealthy fat to your meals.
Choose to eat more fish and shellfish,poultry, and plant proteins
such as pulses instead of red meat.
Other healthy eating options to reduce fat intake are to use
low-fat dairy products, avoid cream and butter-based sauces.
Low-fat cooking tips
1. Cooking methods to avoid are frying and deep-fat frying it will
greatly increase fat content.
2. Add water,wine, and lemon juice if the ingredients require moisture
3. Choose lean cuts of meat and poultry and remove visible fat before
cooking.
4. Use a rack when grilling or roasting so the fat can drip through,
and use a separator to remove the fat from roast meat or poultry
juices before making gravy.
5. Reduce the amount of oil or fat needed by using non-stick pans.
6. Stir-fry in stock rather than oil.
7. Microwave or steam food.
8. Instead of deep-frying,brush food with a little oil and grill or
roast for the same crisp effect.
Griddling
very little oil is needed to prevent food from sticking,and excess
fat drains into the grooves of the ridged grill pan.
Hot-smoking fish
meat and poultry can be cooked on a rack in a covered wok over
a layer of tea leaves and other interesting flavours.
Grilling
this method,which needs no fat,gives food a crisp,browned exterior.
Basting or marinating add flavour and keep food moist.
En papillote
seal in flavour, nutrients, and juices by putting food in parchment
or foil parcels and then baking or steaming.
To find out more click on the link below.
Thursday, 6 March 2008
Healthy eating includes whole grains
Choosing whole grains rather than refined grains, is a healthy eating
option that will benefit you.Whole grains reduce the risk of many
diseases also it is rich in fibre and nutrients.
This food group includes bread,rice,pasta, and potatoes which are
important sources of starchy carbohyrdrates.
You should form the basis of your diet from this food group.
The guidelines are that you should eat at least five servings from
this food group each day.
Healthy eating is about choosing one option over another and it
is best to choose whole grains rather than refined grains.
Studies show that certain starchy foods may have a negative
effect on health.
If for example your diet consists primarily of potatoes,white rice,
and foods made from refined (white) flour have higher rates of diabetes
and cardiovascular diseases than those who eat whole grain foods.
The best healthy eating option is to choose whole grain foods they
may lower your risk to many diseases.
The are low in saturated fat and high in fibre,vitamins,minerals,and
antioxidants.
What are whole grains
A whole grain is a grain that has not been processed.
It consists of the bran,germ and endosperm inside an inedible outer coating (hull).
To find out more click on the link below
option that will benefit you.Whole grains reduce the risk of many
diseases also it is rich in fibre and nutrients.
This food group includes bread,rice,pasta, and potatoes which are
important sources of starchy carbohyrdrates.
You should form the basis of your diet from this food group.
The guidelines are that you should eat at least five servings from
this food group each day.
Healthy eating is about choosing one option over another and it
is best to choose whole grains rather than refined grains.
Studies show that certain starchy foods may have a negative
effect on health.
If for example your diet consists primarily of potatoes,white rice,
and foods made from refined (white) flour have higher rates of diabetes
and cardiovascular diseases than those who eat whole grain foods.
The best healthy eating option is to choose whole grain foods they
may lower your risk to many diseases.
The are low in saturated fat and high in fibre,vitamins,minerals,and
antioxidants.
What are whole grains
A whole grain is a grain that has not been processed.
It consists of the bran,germ and endosperm inside an inedible outer coating (hull).
To find out more click on the link below
Wednesday, 5 March 2008
Eating diet food makes you fat
You have made a decision to eat more carefully and loose some
weight.
You go to the supermarket and you go to the low-fat
meals,diet drinks, sugar free snacks and you fill up your trolley.
If you think buying all these products is going to benefit you
think again.
New research shows that choosing "skinny" options is
likely to make you fatter.
This healthy eating idea is not so healthy after all.
Choosing the skinny option is more likely to make you
consume more sugar and salt.
Also will leave you feeling more hungry.
Scientists at Purdue university,Indiana have shown artificial
sweeteners in diet drinks make us want to eat more.
What these artificial sweeteners do is send signals to our brain telling
us to expect calories.
When no more calories arrive,we have the urge to eat more to
compensate.
I decided to check their findings for myself and see if these so called
healthy eating options were healthy.
For week one I chose foods marketed as having slimming or health
benefits.
I ate the the quantities that I needed in order to feel full.
For the second week I followed the G I style of eating diet plan.
Again I ate as much as needed to fill full. I weighed myself before and after
each week. You would think that you would loose more weight by having the
special diet foods.
Here is the results of week one.
Diet food verdict
After a few days,I felt hungrier and more sluggish.I began to feel
bloated.I definitely did not feel as good as in week two and I got bored
with the food.I started looking at labels and was surprised that,even
though some foods said,low-fat,they were still very high in calories salt
and sugar.By the end of week one,I had put on 3lbs.
Here is the results of week two.
G I diet plan verdict
I felt full all the time I thought preparing my food would be a pain but
it was simple.My energy levels went up and I was bounding out of bed in
the mornings.I was able to concentrate better and was more alert.At the
end of week two I lost 6lbs.
Final verdict
If you rely on diet food then,based on my experience,it looks as though
it is time to stop being taken in by the big claims on the front of food
packaging like-
Low-fat
Diet
Reduced sugar
instead what you should look at is the small print on the nutrition labels.
Take a look at my five point check list of easy to make mistakes-then
you can avoid the diet food trap. Which leads to putting on weight eating
so called healthy eating options.
1. Reduced fat does not mean low-fat or low in calories.It actually means
the food has 25 percent less fat than the original products.In the case of
foods like taramasalata ,which is high in fat in the first place,the reduced fat
version may be better but it is still high in fat and calories.
2. Low fat does not mean low in calories.Many low-fat puddings,cakes and
biscuits use sugar to replace all of the fat that has been removed.Always
check out the small print calories per serving.
3. Healthy eating ready meals ranges in supermarkets often come in large
portion sizes.So while they may be low in fat and salt,they have lots of
calories.
4. Be aware that when you buy diet food you may kid yourself that,because
you have made a healthy eating choice,you can then go and make up for it
by eating more later.
5. Many diet foods may have lower calories but they still have lots of
salt.Too much salt causes your body to hold on to excess water up to
3lb worth,so you end up feeling bloated and having swollen wrists and
ankles.
To find out more click on the link below.
weight.
You go to the supermarket and you go to the low-fat
meals,diet drinks, sugar free snacks and you fill up your trolley.
If you think buying all these products is going to benefit you
think again.
New research shows that choosing "skinny" options is
likely to make you fatter.
This healthy eating idea is not so healthy after all.
Choosing the skinny option is more likely to make you
consume more sugar and salt.
Also will leave you feeling more hungry.
Scientists at Purdue university,Indiana have shown artificial
sweeteners in diet drinks make us want to eat more.
What these artificial sweeteners do is send signals to our brain telling
us to expect calories.
When no more calories arrive,we have the urge to eat more to
compensate.
I decided to check their findings for myself and see if these so called
healthy eating options were healthy.
For week one I chose foods marketed as having slimming or health
benefits.
I ate the the quantities that I needed in order to feel full.
For the second week I followed the G I style of eating diet plan.
Again I ate as much as needed to fill full. I weighed myself before and after
each week. You would think that you would loose more weight by having the
special diet foods.
Here is the results of week one.
Diet food verdict
After a few days,I felt hungrier and more sluggish.I began to feel
bloated.I definitely did not feel as good as in week two and I got bored
with the food.I started looking at labels and was surprised that,even
though some foods said,low-fat,they were still very high in calories salt
and sugar.By the end of week one,I had put on 3lbs.
Here is the results of week two.
G I diet plan verdict
I felt full all the time I thought preparing my food would be a pain but
it was simple.My energy levels went up and I was bounding out of bed in
the mornings.I was able to concentrate better and was more alert.At the
end of week two I lost 6lbs.
Final verdict
If you rely on diet food then,based on my experience,it looks as though
it is time to stop being taken in by the big claims on the front of food
packaging like-
Low-fat
Diet
Reduced sugar
instead what you should look at is the small print on the nutrition labels.
Take a look at my five point check list of easy to make mistakes-then
you can avoid the diet food trap. Which leads to putting on weight eating
so called healthy eating options.
1. Reduced fat does not mean low-fat or low in calories.It actually means
the food has 25 percent less fat than the original products.In the case of
foods like taramasalata ,which is high in fat in the first place,the reduced fat
version may be better but it is still high in fat and calories.
2. Low fat does not mean low in calories.Many low-fat puddings,cakes and
biscuits use sugar to replace all of the fat that has been removed.Always
check out the small print calories per serving.
3. Healthy eating ready meals ranges in supermarkets often come in large
portion sizes.So while they may be low in fat and salt,they have lots of
calories.
4. Be aware that when you buy diet food you may kid yourself that,because
you have made a healthy eating choice,you can then go and make up for it
by eating more later.
5. Many diet foods may have lower calories but they still have lots of
salt.Too much salt causes your body to hold on to excess water up to
3lb worth,so you end up feeling bloated and having swollen wrists and
ankles.
To find out more click on the link below.
Sunday, 2 March 2008
How to increase your daily fruit intake
Research shows that a increase in healthy eating snacks like fruit,can
dramatically reduce your risk to many diseases.
Fruit is rich in antioxidants,which is good for your health.Antioxidants
destroy harmful substances in your body.These harmful substances are
called free radicals.They can build up in your body and cause cancer.
Do you think it is a good healthy eating idea to increase your fruit
intake?
Ways to increase your fruit intake
1. You can have fruit as a snack,eating healthy snacks like fruit is delicious
and nutritious,and require little or no preparation.
2. You can take an apple,orange,or banana with you to work or when you go
out for the day.
3. Get into the habit of having a good selection of fruit at home and work.
If you do this it will be easy to get your daily minimum of five servings in.
4.Be adventurous have exotic fruits like loquats,mangoes,lychees,and figs.
Eating healthy fruit can be so easy to do,it can easily be added to your
main meals. Here are some ideas.
Breakfast
1. To liven up your whole-grain cereal top it with-
a chopped apple
a sliced peach
handful of berries
handful of raisins
2. Have a big bowl of fresh fruit pineapple or melon chunks or raspberries or
strawberries topped with low-fat yogurt.
3. what you could also have is a glass of 100 percent juice- grapefruit,orange,
or apple.
Lunch
1. Brighten up a green salad,add some fruit,such as orange segments and/or
sliced peaches.
2. Why not try to have a banana and walnut sandwich,instead of a meat or fish
filling.
3. How about having a fresh fruit and yogurt smoothie.
4. You could finish your lunch with a fruit salad.
Dinner
1. A healthy eating idea is to start with a slice of sweet ripe melon.
2. Try a sweet-savoury main dish such as grilled chicken with mango or
mackerel with gooseberry sauce.
3. You could finish with a fruit dessert,such as baked apricots or apple.
Dried fruit as a snack
Dried fruits are a good snack soaked or cooked,use them to top hot or cold
breakfast cereals.
You can make compotes and stuffing,or be added to baked goods.
Dried fruits are healthy,but a word of warning.If you have asthma or
allergies you may be sensitive to sulphured foods.Which is contained in
dried fruit,so it is best to buy the unsulphured dried fruits.
What is a serving
At least five servings of fruit and vegetables are recommend,suggested
fruit servings include
1 medium apple,pear,orange,peach or banana.
3 apricots or 2 plums.
1/2 a grapefruit.
3 tbsp fruit salad or stewed fruit.
1 wedge (5cm/2in) of melon.
1 tbsp raisins.
100ml (5floz) 100 percent juice.
To find out more click on the link below
Research shows that a increase in healthy eating snacks like fruit,can
dramatically reduce your risk to many diseases.
Fruit is rich in antioxidants,which is good for your health.Antioxidants
destroy harmful substances in your body.These harmful substances are
called free radicals.They can build up in your body and cause cancer.
Do you think it is a good healthy eating idea to increase your fruit
intake?
Ways to increase your fruit intake
1. You can have fruit as a snack,eating healthy snacks like fruit is delicious
and nutritious,and require little or no preparation.
2. You can take an apple,orange,or banana with you to work or when you go
out for the day.
3. Get into the habit of having a good selection of fruit at home and work.
If you do this it will be easy to get your daily minimum of five servings in.
4.Be adventurous have exotic fruits like loquats,mangoes,lychees,and figs.
Eating healthy fruit can be so easy to do,it can easily be added to your
main meals. Here are some ideas.
Breakfast
1. To liven up your whole-grain cereal top it with-
a chopped apple
a sliced peach
handful of berries
handful of raisins
2. Have a big bowl of fresh fruit pineapple or melon chunks or raspberries or
strawberries topped with low-fat yogurt.
3. what you could also have is a glass of 100 percent juice- grapefruit,orange,
or apple.
Lunch
1. Brighten up a green salad,add some fruit,such as orange segments and/or
sliced peaches.
2. Why not try to have a banana and walnut sandwich,instead of a meat or fish
filling.
3. How about having a fresh fruit and yogurt smoothie.
4. You could finish your lunch with a fruit salad.
Dinner
1. A healthy eating idea is to start with a slice of sweet ripe melon.
2. Try a sweet-savoury main dish such as grilled chicken with mango or
mackerel with gooseberry sauce.
3. You could finish with a fruit dessert,such as baked apricots or apple.
Dried fruit as a snack
Dried fruits are a good snack soaked or cooked,use them to top hot or cold
breakfast cereals.
You can make compotes and stuffing,or be added to baked goods.
Dried fruits are healthy,but a word of warning.If you have asthma or
allergies you may be sensitive to sulphured foods.Which is contained in
dried fruit,so it is best to buy the unsulphured dried fruits.
What is a serving
At least five servings of fruit and vegetables are recommend,suggested
fruit servings include
1 medium apple,pear,orange,peach or banana.
3 apricots or 2 plums.
1/2 a grapefruit.
3 tbsp fruit salad or stewed fruit.
1 wedge (5cm/2in) of melon.
1 tbsp raisins.
100ml (5floz) 100 percent juice.
To find out more click on the link below
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