Showing posts with label Eat Healthy. Show all posts
Showing posts with label Eat Healthy. Show all posts
Monday, November 02, 2009
Nutrient density
Martha
In this post I want to talk about the Nutrient Density. Many nutrition experts advise us to consider the nutrient density of the foods when you choose our foods. What is nutrient density? Here is the meaning of Nutrient density, which I took from wikipedia.
First, nutrient density is defined as a ratio of nutrient content (in grams) to the total energy content (in kilocalories or joules). According to the Dietary Guidelines for Americans 2005, nutrient-dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories. Fruit and vegetables are considered nutrient-dense food, while eggs, meat, cheese, and products containing added sugars, processed cereals, and alcohol are not.
Second, nutrient density is defined as a ratio of food energy from carbohydrate, protein or fat to the total food energy.
Third, nutrient density is understood as the ratio of the nutrient composition of a given food to the nutrient requirements of the human body. Therefore, a nutrient-dense food is the food that delivers a complete nutritional package.
Apparently, a food that gives you a lot of nutrients when compared to its calorie content is a healthier choice than a food that gives you only a few nutrients but numerous calories.
Nutritionally dense foods naturally tend to be light on all the stuff that most of us are trying to avoid, such as saturated fats, cholesterol, lots of sodium, etc. In other words, they're the opposite of empty calories.
You can use the fruit, vegetables, nuts or seeds as a nutrient-dense snacks as they are low in calories and packed with dietary fiber and vitamins. Do this if you feel hungry between your meals time.
But remember that the nutrient-dense food alone is not enough to meet all the needs of your body, especially if you are a very active person.
Eat nutrient-dense food will make you feel full, because of the fiber and nutrients contents from that kind of food, even though your body needs for calories not being met. Your body still needs calories.
First, nutrient density is defined as a ratio of nutrient content (in grams) to the total energy content (in kilocalories or joules). According to the Dietary Guidelines for Americans 2005, nutrient-dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories. Fruit and vegetables are considered nutrient-dense food, while eggs, meat, cheese, and products containing added sugars, processed cereals, and alcohol are not.
Second, nutrient density is defined as a ratio of food energy from carbohydrate, protein or fat to the total food energy.
Third, nutrient density is understood as the ratio of the nutrient composition of a given food to the nutrient requirements of the human body. Therefore, a nutrient-dense food is the food that delivers a complete nutritional package.
Apparently, a food that gives you a lot of nutrients when compared to its calorie content is a healthier choice than a food that gives you only a few nutrients but numerous calories.
Nutritionally dense foods naturally tend to be light on all the stuff that most of us are trying to avoid, such as saturated fats, cholesterol, lots of sodium, etc. In other words, they're the opposite of empty calories.
You can use the fruit, vegetables, nuts or seeds as a nutrient-dense snacks as they are low in calories and packed with dietary fiber and vitamins. Do this if you feel hungry between your meals time.
But remember that the nutrient-dense food alone is not enough to meet all the needs of your body, especially if you are a very active person.
Eat nutrient-dense food will make you feel full, because of the fiber and nutrients contents from that kind of food, even though your body needs for calories not being met. Your body still needs calories.
Wednesday, October 28, 2009
Calorie density
Martha
The calories in our foods come from fat, carbohydrate and protein. Calorie density is the number of calories per weight in grams of the food. Calorie density often referred to as energy density.
Determining calorie density can be important for people who are attempting to lose weight, gain weight, in weight control management program or need to monitor food consumption due to an existing health issue.
Foods that are low in calorie density tend to be high in water and low in fat like raw fruits lean meats, low fat dairy products and vegetables. Water is the largest component of food and has the greatest impact on calorie density. So, low calorie density foods don't pack a lot of calories per bite but stuffed with water and fiber. Consumption of low calorie density foods will satisfy hunger with fewer calories while still providing plenty of vitamins and minerals.
Foods that are low in calorie density keeps us able to enjoy larger portions of various foods and still consume less calories overall. If you want to lose weight, try to aim for lower calorie density, but higher nutrient density.
Determining calorie density can be important for people who are attempting to lose weight, gain weight, in weight control management program or need to monitor food consumption due to an existing health issue.
Foods that are low in calorie density tend to be high in water and low in fat like raw fruits lean meats, low fat dairy products and vegetables. Water is the largest component of food and has the greatest impact on calorie density. So, low calorie density foods don't pack a lot of calories per bite but stuffed with water and fiber. Consumption of low calorie density foods will satisfy hunger with fewer calories while still providing plenty of vitamins and minerals.
Foods that are low in calorie density keeps us able to enjoy larger portions of various foods and still consume less calories overall. If you want to lose weight, try to aim for lower calorie density, but higher nutrient density.
Be smart and do not eat less than what your body needs.
Sunday, June 07, 2009
We often difficult to separate the fact from popular beliefs. This is some fact from popular beliefs/myth related to eating disorder. Read this, because knowledge can help many people to deal with their eating disorder. And remember that it is incredibly important to get help as soon as you notice that there is a problem, and do not feel ashamed to reach out for help.
All diet can lead to Eating disorder. ( Myth )
Though dieting is not synonymous with an eating disorder, it can increase a person’s chance of developing one.
Only teenage girls can suffer from eating disorders. ( Myth )
Anyone at any age can fall victim to this terrible disorder.
All exercise is healthful, more exercise will always make you more healthy. ( Myth )
Extreme exercise is dangerous. Too much exercise is hard on your body
and can cause stress fractures and other serious medical problems.
You can never fully recover from an eating disorder. ( Myth )
Recovery takes a long time, but with hard work and the proper treatment, you can fully recover from your eating disorder.
Men with eating disorders are always gay. ( Myth )
Someone's sexual preference has nothing to do with them developing an eating disorder.
Eating disorders are solely a problem with food. ( Myth )
With all eating disorders, weight is the focus of life. By focusing on food, weight and calories, a person is able to block out or numb painful feelings and emotions. Some use food as a way to comfort themselves. Eating disorders are NOT a problem with food. They are in fact only a symptom of underlying problems.
Eating disorder is not connected with obesity. ( Myth )
Recent years have seen a renewal of interest in the relationship between eating disorders and obesity. Two eating disorders have now been linked to obesity. The first is binge eating disorder and the second is the night eating syndrome.
Bulimics always purge by vomiting. ( Myth )
Not all bulimics try to rid themselves of the calories they have consumed by vomiting. Purging can take the form of laxatives, diuretics, exercising, or fasting.
Bulimia can not cause death. ( Myth )
Bulimics are at a high risk for dying, especially if they are purging, using laxatives and doing excessive exercise. Many bulimics have died from cardiac arrest which is usually caused by low potassium or an electrolyte imbalance. Others have died from a ruptured esophagus.
People with eating disorders do this to hurt their family and friends. ( Myth )
People with eating disorders are doing this to themselves. They are usually very upset when they know the people around them are worried or hurt by their eating disorder.
People cannot have more than one eating disorder. ( Myth )
Many people have more than one eating disorder. It is very common for someone to suffer with more than one eating disorder.
Compulsive eating is not an eating disorder. ( Myth )
It is very much an eating disorder and is just as serious as anorexia and bulimia.
Eating disorders have increased in frequency as a consequence of society's emphasis and preoccupation with thinness. Understand the causes of eating disorder and free yourself from eating disorder for your health.
All diet can lead to Eating disorder. ( Myth )
Though dieting is not synonymous with an eating disorder, it can increase a person’s chance of developing one.
Only teenage girls can suffer from eating disorders. ( Myth )
Anyone at any age can fall victim to this terrible disorder.
All exercise is healthful, more exercise will always make you more healthy. ( Myth )
Extreme exercise is dangerous. Too much exercise is hard on your body
and can cause stress fractures and other serious medical problems.
You can never fully recover from an eating disorder. ( Myth )
Recovery takes a long time, but with hard work and the proper treatment, you can fully recover from your eating disorder.
Men with eating disorders are always gay. ( Myth )
Someone's sexual preference has nothing to do with them developing an eating disorder.
Eating disorders are solely a problem with food. ( Myth )
With all eating disorders, weight is the focus of life. By focusing on food, weight and calories, a person is able to block out or numb painful feelings and emotions. Some use food as a way to comfort themselves. Eating disorders are NOT a problem with food. They are in fact only a symptom of underlying problems.
Eating disorder is not connected with obesity. ( Myth )
Recent years have seen a renewal of interest in the relationship between eating disorders and obesity. Two eating disorders have now been linked to obesity. The first is binge eating disorder and the second is the night eating syndrome.
Bulimics always purge by vomiting. ( Myth )
Not all bulimics try to rid themselves of the calories they have consumed by vomiting. Purging can take the form of laxatives, diuretics, exercising, or fasting.
Bulimia can not cause death. ( Myth )
Bulimics are at a high risk for dying, especially if they are purging, using laxatives and doing excessive exercise. Many bulimics have died from cardiac arrest which is usually caused by low potassium or an electrolyte imbalance. Others have died from a ruptured esophagus.
People with eating disorders do this to hurt their family and friends. ( Myth )
People with eating disorders are doing this to themselves. They are usually very upset when they know the people around them are worried or hurt by their eating disorder.
People cannot have more than one eating disorder. ( Myth )
Many people have more than one eating disorder. It is very common for someone to suffer with more than one eating disorder.
Compulsive eating is not an eating disorder. ( Myth )
It is very much an eating disorder and is just as serious as anorexia and bulimia.
Eating disorders have increased in frequency as a consequence of society's emphasis and preoccupation with thinness. Understand the causes of eating disorder and free yourself from eating disorder for your health.
Saturday, June 06, 2009
Why does my son have an eating disorder? Why did this happen? Is it my fault?”
There are usually multiple triggers and factors that contribute to an eating disorder, not one single cause. So it is not our intention to place blame, or to suggest that parents have caused the condition. We want to bring awareness to the triggers, so that eating disorders can be more easily averted.
Causes Eating Disorders usually lies in some combination of the social, environment, and biological attributes, and/or the family dysfunction of each individual.
Personalities
The feel as though they are not good enough, that they never do anything right, feelings of helplessness, loneliness, and a fear of becoming fat.
Traumatic event or experience can also increase the probability of developing an eating disorder such as childhood physical or sexual abuse.
Cultural factors
The society emphasis on being as thin as models at the same time that were encouraged to eat fast food and use alcohol.
Some advertisement promise that thinness leads to romance, success, and a lifetime of happiness.The advertising strategies lead many viewers to feel negatively about their bodies and to think that changing themselves to look a certain way.
Biology
Some experts estimate that genetic factors are the root cause of many cases of eating disorders. The results of the studies so far remain unable to confirm that genetics contribute to, or indeed cause, eating disorders. But there is evidence that low levels of the brain chemical serotonin receptors play a role in compulsive eating. These receptors are a part of the pathway which helps signal hunger and fullness to the body and it is thought that this might affect eating disorders.
Relationship and environment pressures
Relationship disappointments/conflicts, feeling controlled by others, and family influences. A mothers who are overly concerned about their daughters' weight and physical attractiveness may put the girls at increased risk of developing an eating disorder. In addition, girls with eating disorders often have father and brothers who are overly critical of their weight.
Understand the myth and fact about eating disorder also can help you.
There are usually multiple triggers and factors that contribute to an eating disorder, not one single cause. So it is not our intention to place blame, or to suggest that parents have caused the condition. We want to bring awareness to the triggers, so that eating disorders can be more easily averted.
Causes Eating Disorders usually lies in some combination of the social, environment, and biological attributes, and/or the family dysfunction of each individual.
Personalities
The feel as though they are not good enough, that they never do anything right, feelings of helplessness, loneliness, and a fear of becoming fat.
Traumatic event or experience can also increase the probability of developing an eating disorder such as childhood physical or sexual abuse.
Cultural factors
The society emphasis on being as thin as models at the same time that were encouraged to eat fast food and use alcohol.
Some advertisement promise that thinness leads to romance, success, and a lifetime of happiness.The advertising strategies lead many viewers to feel negatively about their bodies and to think that changing themselves to look a certain way.
Biology
Some experts estimate that genetic factors are the root cause of many cases of eating disorders. The results of the studies so far remain unable to confirm that genetics contribute to, or indeed cause, eating disorders. But there is evidence that low levels of the brain chemical serotonin receptors play a role in compulsive eating. These receptors are a part of the pathway which helps signal hunger and fullness to the body and it is thought that this might affect eating disorders.
Relationship and environment pressures
Relationship disappointments/conflicts, feeling controlled by others, and family influences. A mothers who are overly concerned about their daughters' weight and physical attractiveness may put the girls at increased risk of developing an eating disorder. In addition, girls with eating disorders often have father and brothers who are overly critical of their weight.
Understand the myth and fact about eating disorder also can help you.
Saturday, June 06, 2009
The term of eating disorder can mean many different things to different people. There are many types of eating disorder and we can develop these disorders for variety of reasons.
Eating disorder is a serious problem. More than 5 million people in the United States have an eating disorder. It can cause severe emotional or physical problems, and even can lead to death.
What is eating Disorder?
This is a complex illness because is not only about the food, it is also about
control.
Characterized by a disturbed sense of body image and a fear of obesity that show up as abnormal patterns of handling food, constantly thinking about being overweight, and disturbed eating patterns,
Eating Disorder categories
Eating disorders can be divided into two main/major categories. The first is called anorexia nervosa, which involves limiting what you eat. The second category is called bulimia, which involves eating large amounts of food (binging) followed by an urgent need to vomit (purging). Certain types of overeating also may require medical treatment.
Persons with Anorexia Nervosa deliberately attempt to lose weight through self-starvation or starvation diet. They try to handle about how much food they will eat, they count calories, and often skip meals. They will deny any problem with their eating habits, and will resist any efforts made to get them to eat healthy or return to a more healthy weight.
It most frequently affects young women, but is also found among both genre of all ages. Usually occurs in age 10 to 18 but again, it can happen at any age.
Persons with Bulimia is characterized by recurring episodes of binge eating-the rapid eating of food, especially high calorie food within a few hours, bulimics either self-induce vomiting, use laxatives and/or diuretics or strict dieting.
Bulimia can have serious long-term physical consequences, such as damage to the stomach, tooth enamel and vocal cords. About 90 Percent of bulimics are women.
What's the treatment?
Help is available in many form, include family or individual doctors, psychiatrists, dietitians and elf-help support groups.
Deny that anything is wrong and pretend that everything is fine, actually will make the problem worse. Facing the problem as soon as possible is the first step to dealing with it.
Eating disorders are not the kind of problem that can typically be dealt with without the help of a medical professional. There is nothing wrong with admitting that you need help treating your disorder or the disorder of a loved one.
Psychotherapy can help people with eating disorders understand why they limit their food intake or why they binge and/or purge. This understanding can lead to healthier attitudes about food.
Meetings with an eating disorder support group and joining an eating disorder treatment centre are some well known resources to get eating disorder treatment.
You must know about the causes and myth of eating disorders. It will make you understand how to prevent or deal with it.
A right eating disorder treatment can lead you to a healthier and happier life.
Find a counselor in your area who specializes in treating eating disorders and let them help you through the process.
Finally, obessive diet sometimes can lead to eating disorder. Be careful in your weight loss campaign and don't fall into this wrong habit.
Eating disorder is a serious problem. More than 5 million people in the United States have an eating disorder. It can cause severe emotional or physical problems, and even can lead to death.
What is eating Disorder?
This is a complex illness because is not only about the food, it is also about
control.
Characterized by a disturbed sense of body image and a fear of obesity that show up as abnormal patterns of handling food, constantly thinking about being overweight, and disturbed eating patterns,
Eating Disorder categories
Eating disorders can be divided into two main/major categories. The first is called anorexia nervosa, which involves limiting what you eat. The second category is called bulimia, which involves eating large amounts of food (binging) followed by an urgent need to vomit (purging). Certain types of overeating also may require medical treatment.
Persons with Anorexia Nervosa deliberately attempt to lose weight through self-starvation or starvation diet. They try to handle about how much food they will eat, they count calories, and often skip meals. They will deny any problem with their eating habits, and will resist any efforts made to get them to eat healthy or return to a more healthy weight.
It most frequently affects young women, but is also found among both genre of all ages. Usually occurs in age 10 to 18 but again, it can happen at any age.
Persons with Bulimia is characterized by recurring episodes of binge eating-the rapid eating of food, especially high calorie food within a few hours, bulimics either self-induce vomiting, use laxatives and/or diuretics or strict dieting.
Bulimia can have serious long-term physical consequences, such as damage to the stomach, tooth enamel and vocal cords. About 90 Percent of bulimics are women.
What's the treatment?
Help is available in many form, include family or individual doctors, psychiatrists, dietitians and elf-help support groups.
Deny that anything is wrong and pretend that everything is fine, actually will make the problem worse. Facing the problem as soon as possible is the first step to dealing with it.
Eating disorders are not the kind of problem that can typically be dealt with without the help of a medical professional. There is nothing wrong with admitting that you need help treating your disorder or the disorder of a loved one.
Psychotherapy can help people with eating disorders understand why they limit their food intake or why they binge and/or purge. This understanding can lead to healthier attitudes about food.
Meetings with an eating disorder support group and joining an eating disorder treatment centre are some well known resources to get eating disorder treatment.
You must know about the causes and myth of eating disorders. It will make you understand how to prevent or deal with it.
A right eating disorder treatment can lead you to a healthier and happier life.
Find a counselor in your area who specializes in treating eating disorders and let them help you through the process.
Finally, obessive diet sometimes can lead to eating disorder. Be careful in your weight loss campaign and don't fall into this wrong habit.
Monday, May 25, 2009
When I first became a parent, I tried to read all I could about the best foods for my daughter’s health. I learned her early eating habits could have lifelong effects on her personal health and wellness.
I am sure as a parent, we will try hard to make our kids got the best food and nutrition. Unfortunately our kids are bombarded by messages that counteract our efforts.
So, what exactly can parents do to teach their kids about healthy eating habits.
First of all, be a model and they will follow you. Get the whole adult family member involved to doing this effectively.
Make sure to prepare a variety of foods, so your family gets all the vitamins and minerals their bodies need to function properly. This practice will help your children learn how to make healthy food choices.
Eat meals together as a family as often as possible. Try to make mealtimes pleasant with conversation and sharing. If mealtimes are unpleasant, children may try to eat faster to leave the table as soon as possible. They then may learn to associate eating with stress.
Persuading children to eat more fruits and vegetables
Keep lots of fresh fruits available, and in a place where children know to look when they want a snack. Easy fruits and vegetables to grab and eat on the run.
Serve your kids with junk food alternatives like baked fries, baked or grilled chicken, unbuttered popcorn, baked potato chips, soy crisps, etc.
Soft drinks are highly caloric and not nutritious – kids should have water or milk instead. Encourage your children to choose water as their beverage.
So I think you need to limit your kids’ consumption of iced tea, fruit drinks, lemonade (sweetened drinks), soft drinks, candy, etc
It’s important to be aware of your school-aged children’s special nutritional needs and to help them choose what food is good.
Now's the time to get started on the road to a healthier you. You can do it!
How you modeling food habits for your children? Please share with us.
I am sure as a parent, we will try hard to make our kids got the best food and nutrition. Unfortunately our kids are bombarded by messages that counteract our efforts.
So, what exactly can parents do to teach their kids about healthy eating habits.
First of all, be a model and they will follow you. Get the whole adult family member involved to doing this effectively.
Make sure to prepare a variety of foods, so your family gets all the vitamins and minerals their bodies need to function properly. This practice will help your children learn how to make healthy food choices.
Eat meals together as a family as often as possible. Try to make mealtimes pleasant with conversation and sharing. If mealtimes are unpleasant, children may try to eat faster to leave the table as soon as possible. They then may learn to associate eating with stress.
Persuading children to eat more fruits and vegetables
Keep lots of fresh fruits available, and in a place where children know to look when they want a snack. Easy fruits and vegetables to grab and eat on the run.
Serve your kids with junk food alternatives like baked fries, baked or grilled chicken, unbuttered popcorn, baked potato chips, soy crisps, etc.
Soft drinks are highly caloric and not nutritious – kids should have water or milk instead. Encourage your children to choose water as their beverage.
So I think you need to limit your kids’ consumption of iced tea, fruit drinks, lemonade (sweetened drinks), soft drinks, candy, etc
It’s important to be aware of your school-aged children’s special nutritional needs and to help them choose what food is good.
Now's the time to get started on the road to a healthier you. You can do it!
How you modeling food habits for your children? Please share with us.
Sunday, May 24, 2009
This is usefull tips about eating habits to boost your weight loss campaign.
Bad eating habits can slow or counterattack your plan and finally make your campaign endless so you never reach your goal. Modify and make it right is important not only for lose weight but also for your health.
1. Have more on breakfast
Don’t skip your breakfast. Your body need it for begin the daily activities. Breakfast will help you avoid hunger pangs and will increase your metabolism.
2. Meals can help stimulate your metabolism
When you skip meals, your metabolism rate will reduce. With lower metabolism rate, your body burns fat slower. and also slower your weight loss.
3. Start eating 5 - 6 times a day instead of ordinary 3
Eat small portion meals every 2 1/2 to 3 hours and you'll speed up your weight loss process. Eating small, healthy meals throughout the day, rather than the standard three large meals, it can help keep your metabolism going.
Start by reducing your portions and then increase your meals daily
4. Eat slowly
There is a reason why your mother told you to eat slowly and chew your food. Your stomach normally takes 15 minutes to tell the brain that we are starting to feel full. If you eat fast, your brain never gets to signal so you are left feeling hungry later on.
5. Drink water if you feel hungry
Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first to see what your body is really needs.
Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins.
The studies have shown the 8 glasses of water is minimum our body needed don't worry about fears of gaining 'water weight'.
6. Make small dinner
Reduce the current quantities by half. Forger about snack and macaroni while you are sitting down watching TV.
The easiest way to prevent those snack is to not buy them in the first place and you'll soon forget about those chips in the store and concentrate on other things.
7. Calorie shifting
Another effective way to lose weight is calorie shifting. Calorie shifting confuses your metabolism rate and allows you to control your fat burning hormones, which causes faster weight loss naturally.
More about Calorie shifting here.
Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
Adding green tea in your diet is also a good idea. Eating healthy will give you some health benefits, but you won't achieve the full benefits possible unless you exercise.
Bad eating habits can slow or counterattack your plan and finally make your campaign endless so you never reach your goal. Modify and make it right is important not only for lose weight but also for your health.
1. Have more on breakfast
Don’t skip your breakfast. Your body need it for begin the daily activities. Breakfast will help you avoid hunger pangs and will increase your metabolism.
2. Meals can help stimulate your metabolism
When you skip meals, your metabolism rate will reduce. With lower metabolism rate, your body burns fat slower. and also slower your weight loss.
3. Start eating 5 - 6 times a day instead of ordinary 3
Eat small portion meals every 2 1/2 to 3 hours and you'll speed up your weight loss process. Eating small, healthy meals throughout the day, rather than the standard three large meals, it can help keep your metabolism going.
Start by reducing your portions and then increase your meals daily
4. Eat slowly
There is a reason why your mother told you to eat slowly and chew your food. Your stomach normally takes 15 minutes to tell the brain that we are starting to feel full. If you eat fast, your brain never gets to signal so you are left feeling hungry later on.
5. Drink water if you feel hungry
Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first to see what your body is really needs.
Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins.
The studies have shown the 8 glasses of water is minimum our body needed don't worry about fears of gaining 'water weight'.
6. Make small dinner
Reduce the current quantities by half. Forger about snack and macaroni while you are sitting down watching TV.
The easiest way to prevent those snack is to not buy them in the first place and you'll soon forget about those chips in the store and concentrate on other things.
7. Calorie shifting
Another effective way to lose weight is calorie shifting. Calorie shifting confuses your metabolism rate and allows you to control your fat burning hormones, which causes faster weight loss naturally.
More about Calorie shifting here.
Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
Adding green tea in your diet is also a good idea. Eating healthy will give you some health benefits, but you won't achieve the full benefits possible unless you exercise.
Sunday, May 24, 2009
Important to you to develop the right eating habits. This is not only for your weight loss purpose but the kids in your home will follow the lead of the adults they see every day.
See this article about Learning healthy food for your kids.
1. Calories needs
First af all you need to determine how many calories your body needs to function each day. This number can vary wildly, depending upon your metabolism and how physically active you are. See the following formula to help you calculate your calories needs.
Eat enough calories but not too many. If you consume more calories than your body needs each day, your body will store the excess energy as fat.
2. Staw away from Fat
Some fats are more likely to cause heart disease—saturated fats and trans fats. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils. Eat less of these foods.
3. More fibre
At least 25g each day can help you consume fewer calories. Fibre can make you fell full faster and longer, so it is good to take some breakfast with cereal. Cereal is known as rich fibre food. Combine the following: banana, strawberries or 1/2 cup of skim milk or soy milk.
4. Eat plenty of vegetables
Try to get fresh fruits, vegetables, and grains which is a foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol.
They rich in variety vitamins that our body needs. Some of them also contain antioxidant.
But remember to avoid fruit juice because it can contain up to 10 teaspoons of sugar per cup. Sugar is not good for weight loss.
If you are overweight, it is very clear that you are eating more fats & carbohydrates on daily basis than what your body requires. Here is the tips for you if you feel you are overweight base on healty eating.
See this article about Learning healthy food for your kids.
1. Calories needs
First af all you need to determine how many calories your body needs to function each day. This number can vary wildly, depending upon your metabolism and how physically active you are. See the following formula to help you calculate your calories needs.
Eat enough calories but not too many. If you consume more calories than your body needs each day, your body will store the excess energy as fat.
2. Staw away from Fat
Some fats are more likely to cause heart disease—saturated fats and trans fats. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils. Eat less of these foods.
3. More fibre
At least 25g each day can help you consume fewer calories. Fibre can make you fell full faster and longer, so it is good to take some breakfast with cereal. Cereal is known as rich fibre food. Combine the following: banana, strawberries or 1/2 cup of skim milk or soy milk.
4. Eat plenty of vegetables
Try to get fresh fruits, vegetables, and grains which is a foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol.
They rich in variety vitamins that our body needs. Some of them also contain antioxidant.
But remember to avoid fruit juice because it can contain up to 10 teaspoons of sugar per cup. Sugar is not good for weight loss.
If you are overweight, it is very clear that you are eating more fats & carbohydrates on daily basis than what your body requires. Here is the tips for you if you feel you are overweight base on healty eating.
