Benefits of Eating Healthy Food

What do we mean by eating healthy? Eating healthy simply means eating the right food in the right amount. A Healthy diet incorporates vegetables and fruits that provides the right kind of good nutrients. A healthy diet certainly means to avoid the junk or any food that is not good for health. To eat right it is important to avoid anything with high amount of salt and sugar.

Let’s look at the benefits of eating healthy food

Weight loss

Maintaining weight is extremely important because with obesity comes several types of health conditions such as heart condition, bone density, cancer or diabetes. Losing weight can decrease the chances of suffering from any chronic condition in general. To lose weight it is important to eat right food in the right amount. Over eating should be completely avoided. The food items that are low in calorie should be included in the diet and the food items that are high in calorie or contains carbohydrates should be avoided. Fruits and Vegetables both contain low calories so they should be consumed at all costs.

Strong teeth and bones

A diet with right amount of magnesium and calcium is very important as magnesium and calcium both are important for stronger teeth and bones. To prevent osteoarthritis and osteoporosis later in life it is vital to keep our bones healthy. Cabbage, broccoli, tofu, legumes, dairy products (low-fat) etc are some food items that are rich in calcium and magnesium.

Improves Mood

It is found that our diet certainly has an influence on our mood. It is found that a diet with high content of glycemic can lead to symptoms of fatigue and depression. Soft drinks, white bread, cake etc have high glycemic, whereas vegetables, grains and fruit have low glycemic.

Better Memory

A healthy diet can actually prevent cognitive decline and dementia. Vitamin C, D and E, Omega-3, fish, polyphenol and flavonoids are few nutrients that protects against any adverse effects.

Helps getting good sleep

A lot of factors can affect the sleeping pattern and one of them is sleep apnea. This condition appears when the airways are frequently blocked while asleep. Risk factors include drinking alcohol, obesity and unhealthy diet. One can improve their sleeping pattern by reducing the intake of caffeine and alcohol with or without sleep apnea.

Healthy Gut

Our colon produces bacteria that are useful in digestion and metabolism. Vitamin B and K are also produced which certainly benefits the colon and also they fight viruses and bacteria.

Health of the Future Generation

Children tend to learn a lot of things from their parents or from the elders that are around them. Children try to imitate the people around them so to influence a child to form a behaviour or habit one can get them to do it by doing that themselves so to make them eat healthy parents should eat healthy too or to make them exercise they must see someone set an example for them, as it is always better to pass on a habit.

Conclusion

Eating healthy can benefit in all the ways above mentioned also there other benefits as well. The habit of eating healthy should be formed at an earlier stage.

Healthy Diet and Food Variety

Healthy diet is extremely important in today’s time as take aways and food apps have made fast food easily available for us. One must simply take care of their diet to remain healthy but by the term diet we often mistake it for starving. Going on a diet doesn’t mean one has to starve themselves instead it means to have different variety of food items that will eventually benefit our body and not harm. It means to have healthy food in portions. Eating healthy food or different variety of healthy food will eventually promote healthy lifestyle and will also protect you from any health related problems.

Healthy Food Group

  • Healthy Food Group
  • Fruits
  • Beans and Vegetables
  • Fish, eggs, tofu, nuts, poultry and lean meat
  • High fibre cereals, grains and whole grains
  • Milk, cheese and yoghurt

The foods are generally grouped together as they benefit in a similar way if we talk about cheese, milk and yoghurt they all are high in calcium and protein whereas if we consider fruits they are a very good source of vitamin specially vitamin C. Hence, we can use these food groups while step forward for a healthy lifestyle.

Pick Different types of Food variety

One must include all sorts of food in their diet as all food items have different key nutrients and our body certainly need all types of nutrients. We must but always control our portion of eating. One must simply avoid over eating and maintain a balanced portion controlled diet.

Discretionary Choices

Some food choices do not fit in food groups given above as they do not benefit us in anyway. These types of food are known as discretionary choices as they should only be consumed once in a while and not frequently. As they could be containing
saturated fat, extra preservatives, high amount of protein, added salt and sugar etc or else they could be highly fattening.
Ice-cream, biscuits, cakes, pastries, chocolate, confectioneries, condensed milk, potato chips, soda, alcohol etc are few examples of discretionary choices.

Healthy Fats

It is very important that we add unsaturated fats in our diets as it is a part of a healthy diet. Mono-saturated fats (avocados, olive oil, almonds) and poly-saturated fats (omega 3, omega 6) are two types of unsaturated fats. These fats reduce’s cholesterol level and decreases the risk of heart disease. The best way to include fats in your diet is by adding unsaturated fats in your diet which will eventually benefit you and is also needed by our bodies.

Conclusion

It is very important to have food from all the food groups as they all have their own benefits.

A well-balanced diet is something that will include food from all the food groups but it is certainly recommended to have everything in an appropriate or recommended amount only as balanced diet can be maintained only when over eating is completely avoided.Eating a variety of healthy food items will eventually reduce the risk of health issues and will keep you healthy.

Healthy Food for Children

Why eating healthy food is so important for kids?

As we all are aware how common fast food commercials are and also how mouth-watering. In todays time making ours kids to eat healthy has become a struggle. With the easily available junk food right at the end of a phone call. The busy schedule of a parent can certainly to lead to unhealthy eating habits of a child. Eating healthy food can certainly have profound impact on the wellbeing of a child. Not only does it improves the physical wellbeing but also it brings emotional stability among humans in general and also to prevent conditions like ADHD, dyslexia, bipolar etc. It is extremely important to maintain weight from an early age to avoid problems ahead in life.

Introduce Healthy Food Habits

No matter how old the child is weather a toddler or a teenage everyone is attracted to unhealthy food items naturally. To introduce Healthy food habitsit is important to make the food look appealing to the child. It is important to make the boring food look attractive and tasty.

  • Disguise the food. Disguise the healthy food into something that one would want to eat like you could serve a dip along with the slices of apple or could add vegetables to a plain beef soup.
  • Maintain a healthy diet yourself. Children tend to imitate the elders around them. You must not ask a child to eat vegetables while you munch on fries in fact you must have the vegetables to introduce the value of healthy eating among your child. You need to set an example rather than forcing the child to eat healthy.
  • Portion control. You need to serve the child according to the need of the child and the child should never be forced to clean the plate. The food should not be used as a reward or for bribing.

Limit Refined and Sugar Carbs

Refined or simple carbohydrates are refined grains or sugars that are not healthy and do not contain nutrients or fibers. Food items like white bread, pizza dough, pastries, white rice etc. are such types of food items that must be limited. A certainly receives all the sugar it needs from the food they consume they don’t need any extra consumption of sugar. The artificial sugars or preservatives consumed are nothing but just empty calories that are harmful for the body.

Consumption of Fats

Consumption of healthy fats are very important for the children as it could help to keep them full and could also increase their concentration. Poly-saturated fats and Monosaturated fats are two types of fats that are good types of fats that should be consumed and are considered healthy fats. Whereas on the other hand Trans fats are unhealthy fats and should be avoided.

Conclusion

Along with healthy food it is also important to introduce the child to any sort of physical activity that could be any sport or also exercise. Along with eating healthy It is very important for a child to be physically active also at the same time.

How to Get your Kids to Eat Healthy Food

Food is one of the most essential elements of life, after air and water. We all consume food in our daily life and in return it affects our body and mental growth. Food provides us with energy necessary for development and maintenance of life and plays an important role in promotion of health and prevention of diseases. Food consists of essential nutrients such as fats, minerals, proteins, carbohydrate and vitamins which when consumed provides with nutritional support needed by our body to function. Food is a mixture of various ingredients. Food comes in forms of grains, pulses, cereals, fruits, vegetables, dairy products, oil etc. Our body nourishes with the intake of food and often insufficient intake of nutrients leads to infections or illness.

Kids are very picky when it comes to eating. Mothers keep complaining of how they are guilty of not being able to make their kids eat good and healthy food. It has been a concern of all mothers since ages. Here are a few tips to help mothers ease their trouble.

1. Make a schedule – Children need to take at least 3 to 4 meals a day plus fluids and snacks. Properly schedule diets leave no room for junk food. If you planned these schedules your child’s diet will be much more balanced.

2.Introduce new foods – A little hero worship can work wonders too. Telling kid stories of how their favourite cartoon or film character eats a particular food may work for kids and helps in getting their taste buds gets used to a flavour even before they’ll like the taste.

3.Bite your tongue –May seem difficult but try and not comment on what and how much the kids should eat. Forced words will only lead to resistance.

4.Plan dinners – Plan weekly menus. A good dinner does not necessarily have to be a fancy one instead it should be balanced with grains vegetables bread rice cereals milk and fruits.

5.Dip it – Kids don’t usually eat vegetable experimenting with dips might prove helpful. Most children enjoy dips such as ketchup, salsa, hummus, salsa and yogurt or as salad dressings.

6.Make morning meals count – Breakfast is an easy way to sneak in foods with high fibre and cereals in our daily meals.

7.Introduce your kids to cooking – Getting your kids involved in choosing and preparing meals will make them more interested in eating what they have created. Taking them to the store, allowing them to choose produce making them assist you while cutting vegetables and fruits and mixing salads are a few useful tricks to get them interested.

8.Cut back on junk – It is you and not your kids who are in charge of what food will enter your house. Fewer junk foods around will help you to increase the intake of healthy food items.

9.Be a role model – Constantly being on a diet sends a wrong message to your children. They will grow up thinking of it as a normal behaviour. Allow your body to tell you when you are hungry and when you are full.

Conclusion

Kid eating healthy is all about a gradual change and an uphill battle for parents. The food smarts that your children learn from you can protect them for a lifetime.

List of Super Healthy Food Items

We always wonder which food items are actually healthy and will they benefit us?

Whenever we think about healthy Food we automatically tend to consider it non tasty and unappealing but simply that’s not the case as there are a lot of food items that are tasty and healthy both. By adding vegetables, fruits, grains, proteins to your plate your making it healthy and also appealing at the same time.

Berries and Fruits

Berries and Fruits can be easily incorporated in your diet as they need very less or no preparation at all also the intake of fruits and berries is considered naturally healthy as no preservatives are used and they are natural in nature. Fruits and berries are very famous and are recommended as they are not only healthy but they also improves skin. Apples, Bananas, Avocado, Oranges etc are very important and must be incorporated in our diets.

Meat

Eating unprocessed home cooked meat is very healthy and is needed by bodies. Lamb, Lean beef and chicken all three are very healthy. Lean beef can be included while on a low carb diet as it is a very good source of protein and is also rich in bioavailable-iron. Whereas lamb is high in Omega- 3 fatty acid and Chicken breasts are low in calorie and fat but are high in protein and also it is a very good source of nutrients.

Seeds and Nuts

Even though Seeds and Nuts are high in fats and calories but they can actually help you in losing weight. Seeds and Nuts are filling and full of nutrients that keeps us full for a long time and also you need no preparation to eat them. Almonds, Peanuts, Chia seeds, Walnuts etc are some Seeds and Nuts all of them have different benefits and must be consumed.

Seafood and Fish

Seafood and Fish are considered very healthy and nutritious. They are rich in iodine and omega-3 fatty acid. Mostly people are deficient of these nutrients. Tuna, Salmon, Shrimp, Shellfish etc are different types of seafood and fishes that should be consumed.

Grains

Carbs are rich in fat and are not recommended on a low-fat diet. Not all types of grains are healthy but some of them are and should be consumed. Like brown rice and oats. Brown rice is a good source of vitamin B1, magnesium and fibre whereas oats are a rich source of fibre and nutrients, beta glucans is one of the most nutritious fibre found in oats.

Vegetables

There are too many types of vegetables available and are also considered very healthy and is most recommended in all stages of life. Vegetables are low in calorie which makes them healthy. Carrots, Cucumber, Bell peppers, Broccoli, Tomatoes, Kale are few types of vegetables that must be incorporated in the diet.

Conclusion

Some of the foods mentioned above can be considered as a good snack and also high in vitamin and anti-oxidants. One must always keep changing their diets and should include different foods to their diet as the body requires all types of nutrients which can be received only by consuming all types of food items.

Healthy Cholesterol Food that you Should Know About

Cholesterol happens to be a misunderstood substance. For years, food with rich cholesterol has been avoided by people in the fear of getting prone to heart diseases. However, the study states otherwise, establishing the fact that consuming healthy cholesterol food does not really harm you. In fact it is loaded with essential nutrients one should take in their daily food consumption.

What exactly is cholesterol?

It is a waxy substance that is found in the body of humans and in products like eggs, meat and dairy. It helps producing hormones, bile and vitamin D which is required for fat digestion. Cholesterol is said to be an important component for your body cell which gives its membranes flexibility and strength.

There are two kinds of cholesterol in the body (LDL) – bad cholesterol and (HDL) good cholesterol.

Through dietary sources you consume around 25% cholesterol whereas the rest of it is produced by a human’s liver.

Cholesterol food that is healthy

Eggs

Eggs are undoubtedly a nutritious food product, and an excellent source for protein, selenium, vitamin B, Vitamin A and other nutrients. It does not impact your body negatively and in turn increases the HDL in your body. Consuming 2-3 eggs daily is completely safe for people.

Cheese

It contains cholesterol around 27mg, although it is usually associated with high level of cholesterol, there are no negative impacts of this food on your cholesterol levels. Even 3 ounces of cheese on a regular basis does not give rise to bad cholesterol, rather it’s good for proteins and vitamins.

Shellfish

Shellfish including shrimp, crab and clams give you immense amount of selenium, iron, vitamin B and protein. Moreover, involving shellfish in your food helps you prevent heart issues and lower the level of LDL, as it is said to consist bioactive components like amino acid, carotenoid, and antioxidants.

Organ meats

Organ meat food that are cholesterol rich such as, liver, kidney and heart are extremely nutritious. A study found out that over 9000 adults in Korea, who moderately include unprocessed meat in their food, lowered their risk of heart diseases.

Sardines

Sardines too can be added in your food intake as it provides you with iron, zinc, phosphorus, vitamin E, magnesium and copper. Besides it is tasty so why not.
Cholesterol food that is bad

Fried food

This should be avoided as much as possible, as they contain fats and calories, and can prove to be detrimental. Fried meats and steaks can lead to diabetes and obesity.

Fast food

Frequent consumption of fast food gives you belly fat, higher cholesterol, increased inflammation, also impaired regulation of blood sugar.

Desserts

Ice-creams, pastries, cakes and cookies, I know it’s all mouth watering but one should carefully consume it as this too affect your health going as far as giving cancer and cognitive decline. It can also devoid you with essential vitamins, proteins, healthy fats and minerals.

Just being careful of the diet and following the above given food intake and avoiding those few can help you stay fit and would not increase your bad cholesterol.

Foods that Boost your Brain Power

It is said that “We are what we eat” and I couldn’t agree with it more. Our brain is an organ which is highly energy-intensive, which uses almost up to 20% calories of the body. Hence, it is essential that it is given the right amount of fuelling so that you are able to concentrate more.

So why not improve your cognitive health by including these food items in your meals

Olive oil

Making food in olive oil could turn out to be the best decision you’ll ever make for yourself. It’s thick in polyphenols, which happens to be powerful antioxidants for the brain.

Wild salmon

Is a terrific organic source for omega-3 DHA. DHA is said to play a crucial role when it comes to maintaining and stimulating the growth and health of brain cells.

Blue berries

It is such a power packed food with antioxidants to protect the brain. Blueberries also successfully reduce inflammation which is a cornerstone for degenerative orders.

Dandelion greens

Filled with prebiotic fibre, a special kind of fibre which nurtures and develops supportive gut bacteria

Jicama

Best source for prebiotic fibre, and is also known as Mexican yam, and is rich in folate, vitamin E and Vitamin B6.

Broccoli

Is known to be very rich in sulfurophane a detoxification chemical, this amazingly reduces the inflammation, along with helps in controlling free radicals damage. Try including Brussels sprouts, cabbage, cauliflower, bok choy, turnips and kale in your food for best results.

Avocado

Avocado has so many benefits, that I actually feel sorry for those people who are allergic to this super food. However we would just restrict ourselves to the brain health, avocado protects brain cells as it is rich in monounsaturated. Its oil too maintains the blood pressure.

Dark chocolate

Dark chocolate contains flavonoids, which is a kind of antioxidant. Now antioxidants are important for the brain health as brain is easily prone to oxidative stress. This contributes in reduction of brain diseases and cognitive decline related to age. Cocoa, encourage blood vessel and neuron growth of the brain connected to learning and memory.

Say yes to seeds and nuts

Omega 3 fatty acids are found to be present in them, which improves the functioning of the brain at older age. They are a rich source for vitamin E which can reduce the risk of a disease called Alzheimer significantly. Seeds like sunflower seeds, walnuts, Brazil nuts, peanuts, cashews, almonds, and hazelnuts must be included in your food regularly for healthy brain functioning.

Whole grains

Whole grains like barley, oatmeal, brown rice, bulgur wheat, whole-grain pasta, and whole-grain bread causes immense benefit to your brain as these foods contain high level of vitamins.

Spinach

High in brain preserving antioxidants and also provides you with vitamin K, lutein and folate. Spinach is the kind of food which would just make you happy with its results as it not only maintains the brain power but also physically keeps you in the best shape.

The food choices that you make determine the functionality and vitality of your brain, so choose wisely.

Food to be Eaten in Ramadan if Suffering from Diabetes

The Muslim community across the world observes fasts for 30 days in the month of Ramadan. This month is considered to be the holiest month for the Muslims. In accordance to the belief in Islam, an adult is suppose to fast from the time of dawn till the time of dusk. It is the period of reflection and self purification which inculcates in them an emotion of compassion and love, and each Muslim is said to observe this practice of spirituality.

However, speculations regarding the diabetic patients and whether if they should miss food for this long, has been around for quite some time now. There happens to be a tussle in between faith and health during this time. Often it is stated that people with low level of sugar could fast.

Firstly, one should always examine and consult with their family doctor if it is advisable and safe for you to miss food and fast for hours at stretch. As the holy Quran says, that humans dealing with extreme health issues can be allowed to miss fasts.

How fasting affects the diabetics?

Diabetic patients are said to eat food every 2 to 4 hours, and are recommended to have meals in an organised manner. But the month of Ramadan requires people to fast from 11 to 16 hours, especially during summer. It can turn out to be harmful for those who are suffering from sugar and they should always be aware of the problems they might face.
Where the blood sugar is normal, the condition is called Hypoglycemia. Missing food for long hours affects the glucose level adversely. One can also experience the condition of Diabetic Ketoacidosis, in which the fat starts burning by the body in order to gain energy. Waste products known as ketones are then produced, which makes the blood in the human body acidic. This turns more dangerous when one does not even drink water as it is not allowed while fasting.

Foods that will maintain a diabetic’s health in Ramadan

If you have already made up your mind to fast despite of certain challenges you might face while fasting, then might as well add these food items to your diet to remain healthy. Also, every once in a while do check up with the doctor for assurance.

  • Start having your iftar with food that is rich in carbohydrates and which simply could be absorbed easily by your body such as milk or 2-3 dates. Then go ahead by eating complex carbohydrates such as chappatis or brown rice.
  • For suhoor, one can involve whole grain bread, whole grain cereal, or vegetables in their food. Complex carbohydrates take time to digest and hence help you stay full through the day.
  • Food like tofu, fish, nuts, greek yogurt, low-fat milk,cottage cheese are excellent sources of lean protein.
  • Also some fruits and milk before bedtime can surely maintain your sugar level.
  • Drink loads of water in the evening and avoid caffeinated beverages.
  • Increase salad intake in the food for fibre.
  • Also manage to cook the food in olive oil as it increases good cholesterol and gives energy to the body.

Foods You Should Avoid Eating on the Plane

Dining above the clouds may sound romantic to a lot of people, but this mental picture can actually become a nightmare for flyers. Due to the lag time between when the food is prepared and served, the risk of bacteria can be higher while on board. Here’s a list of what you should not eat during your journey.

Ice cubes

You may like the idea of having some ice cubes with your drinks. However, it’s best to avoid asking for some on a flight. If nor handled well by the flight attendants, it could result in contamination. This is especially true if the attendants are not wearing gloves and have not washed their hands before scooping the blocks of ice for you.

Ready-to-eat meats

Most sandwiches generally use cold cuts. These are best avoided because they can easily be contaminated with bacteria, plus they are not heated before being served

Tea or Coffee

Avoid having such beverages too as the water used for the same can be contaminated and those with vulnerable immune system may easily fall sick due to this.

Fruits and vegetables

If the food involving veggies and fruits is not stored and transported right can actually wreck havoc with your system as they become the breeding ground for bacteria in humid conditions

Diary

Diary food products like yogurt, ice-creams, cottage cheese etc should be avoided as they are spoiled quiet easily. If consumed, these dairy products can actually give you upset tummy and can also cause you loose motion.

Sea-food

Some flights tend to serve oysters and shrimps. Both of these sea food dishes can result in a serious bout of vomiting if not cleaned, stored and transported well. Hence, its best to avoid food like shrimps and oysters while travelling rather than risk getting a tummy infection.

Alcohol

Some people tend to go overboard with booze on a flight. There’s beer, wine and cocktails to choose from, which often leads to people over indulging even on a flight. However, its best avoided as alcohol lowers the level of oxygen in your blood. Also, the air in an aircraft is generally dry, so, that coupled with the diuretic effect of alcohol, May leave you feeling highly dehydrated.
Try the following foods when flying instead

Soups or curries

Soups and curry are really a great option as they are generally cooked and heated prior to serving, killing any bacteria. Pre-packaged bakery items, fruits, which have to be peeled before eating and sealed bottles of water or soda cans are a good bet.

Prepare homemade snacks

A little hardwork will go a long way, besides packing your clothes and other such essentials, one can also pack healthy bites like, carrots, red peppers sugar peas, cucumber and put it in a ziplock bag. Packing foods like crackers, dried fruits, unsalted nuts, energy bars are an healthy option as compared to junk food.
Hence, its best to eat light cooked meals on the flight so as to avoid unwanted circumstances.

Foods that Strengthens your Bones

The kind of food you choose to eat on a regular basis, affects the bone health of your body. Knowing about the right type of vitamins and nutrients for the bone will assist you in making better choices of food. Now you do know that maintaining the bone health is the most crucial part, as that will determine your strength or the fragility of your bone once you are old enough. Your overall health basically thrives on this aspect.
A change in your food diet can help you reduce the risk of osteoporosis and brittle bones. Let’s have a look on how you can strengthen your bone by loading your diet with nutritious food.

Food

Dairy products like low fat milk, cheese and yogurt are high in calcium. Few are fortified by vitamin D. Definitely a must to include in your daily intake of food.

Fish

Fish is so important for good bone health. Salmon or let’s say canned sardines, tuna, mackerel cannot be emphasised enough for its qualities. The vitamins and calcium present in them amazingly enhances mineralisation of the bone. Just decide on preparing food including the fish delicacies, even in small portions will do as long as you have it heartily. Either, grill it or bake it, it’s something that for sure is not going to fake it.

Vegetables and fruits

1.Calcium

Collard greens, kale, Chinese cabbage, turnip greens, okra, broccoli, mustard greens and dandelion greens.

2.Magnesium

Beet greens, tomato products, spinach, plantains, sweet potatoes, raisins, collard greens and artichokes

3.Potassium

Potatoes, papaya, orange juice, prunes, plantains and bananas

4.Vitamin C

Green peppers, strawberries, red peppers, pineapples, Brussels sprouts, broccoli and grape fruits

5.Vitamin K

Green leafy food items like collard greens, Brussels sprouts, turnip greens, spinach, kale etc

Fortified foods

Vitamin D and calcium are often added to few juice brands, soy milk, breakfast foods, breads, rice milk, snacks and cereals. Researches also say that soy beans, blue berries, olive oil which are high in omega 3, for instance flaxseed oil and fish oil have immense bone boosting advantage. These great amount of benefits and welfare that you derive from such food, makes it a must have in your regular diet.

Legumes (beans)

While this food item is a master of advantages like fiber, magnesium, calcium and different kinds of nutrients, it also contains a substance known as phytates. This substance actually sports the ability of interfering in absorbing beans calcium; hence it should be reduced by being soaked in water for few hours.

Protein rich foods and meat

Protein is really essential for the bone health. Many adults fail to have protein rich foods and hence fall prey to diseases like osteoporosis. So having meat every now and then is crucial for your bone’s stability and for it to remain strong in the long run.

Hence to maintain or build stronger bones, make sure to follow a food diet that offers you with good amount of calories in a day.

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