Why is Nutrition important to our body?

Why is Nutrition important for healthy living?

Imagine for a moment that your body is a car. And if so,  the car needs fuel to power the engine, to function to its optimal capacity.

Nutrition works like fuel in the body. Gives power to Body. And Nutrition comes from the food we eat. 

So if we eat food which provides good Nutrition, we can have a healthy body.  But if we eat junk food which does not provide our body anything valuable, especially if it is poor in nutritional supply to body, such as vitamins, minerals, proteins, carbohydrates, fats and water, which are essential to our body to remain healthy, our body will not function properly. So Nutrition is a source from where our body gets power to function with efficiency and keeps it healthy.

With this power, all the  body functions are carried out to its maximum capacity, making our body strong to keep fighting with invaders like viruses, bacteria, harmful toxins in the body. From the food we eat, the body takes essential minerals, vitamins, fats, proteins, carbohydrates and water into bloodstream.

Good, essential nutritional supply not only sustains body health, but also reduces the body's susceptibility to disease and premature death.

So you know now the importance of Nutrition and eating right food to keep yourself healthy and physically fit, always.

Stay Healthy. Stay Happy. Stay Fit, always.

Do you eat to live or live to eat?

Do you eat food for keeping good health?

Are YOU eating for good HEALTH? Or you eat because YOU love eating? Have you ever thought what good or bad food can do to your body? Do you think it is the food that can create serious health problems for your heart?

If only you decide to have a healthy diet and follow the recommended Nutrition guidelines, YOU will not abuse your body and live a healthy and happy life.

I have heard many telling me with a little sense of arrogance that” You live only once” So who cares, Eat, drink and enjoy life to the fullest and everyone has to one day leave this world. So why all this talk about healthy living and lifestyle? Dying is inevitable,  so eat sumptuously and dye. God keep you always blessed to live a happy life.

I wish, it was so simple. I wish, we all can live a healthy life with this approach. But we all know it does not work that way. If we abuse our body with food that is not agreeable for healthy living, we pay the price and many times it is a heavy price.

My argument is. it is fine, we enjoy everything in life and die. I would also love to live with this philosophy. But If you die. And if you don’t, then? If you become paralytic because of stroke? Who suffers, physically, emotionally and mentally? It is YOU. And don’t forget, with you, your family too suffers for no fault of theirs.

So it is not a wise thinking and the wiser thinking is in the balanced ACT. Balance Diet. And enjoy your life as long as you wish. With good health.

Stay Healthy. Stay Happy. And Stay Fit, always. 

Orange Nutritional Facts

What are Orange Nutrition Facts 

and what is the importance of Orange fruit in regular meals?

Oranges are an essential ingredient in a lot of diets across the world, especially the American breakfast. However, its consumption directly as a fruit as well as in the juice form is not restricted to one country or one culture alone. The ease with which oranges grow in a variety of climatic conditions is one reason for the abundant usage of the fruit.

It is one of the most recommended fruits prescribed to supplement your diet in the event of a number of diseases. Its nutritional value makes it a fruit almost impossible to replace.

Orange Fruit For Vitamin C

Think oranges and the first thing that comes into one’s mind is vitamin C.

No doubt oranges are rich in vitamin C; however, this is just one of its many useful nutrients. The presence of betacarotene in it is a much more beneficial feature, argue some. Betacarotene is a powerful natural antioxidant and serves a number of purposes, improving your skin and skin tone is just one among them.

It is rich in carbohydrates too; with a 180g serving containing almost 21g of carbohydrates. However, the downside is that out of this 21g, only 4g is in the form of dietary fiber while the rest of the 17g is in the form of sugars. However, despite this, the fruit is extremely low in saturated fats, cholesterol and sodium, making it quite invaluable, especially for people who suffer from heart ailments. Additionally it is an excellent source for other minerals like Folic acid and Potassium.

As mentioned, vitamin C tops the list with its presence of 95.8mg in a serving of 180g. For most people this more than suffices for the daily vitamin C requirement.

One of the least touted features of this fruit, which is also one of the most beneficial, is the presence of Omega-3 fatty acids and Omega-6 fatty acids.

These prove priceless in lowering triglycerides and apoproteins thus making it an invaluable ally in the fight against diabetes. Omega acids are also essential to appropriately treat heart ailments. Thus, regular consumption of orange can not only keep many of these diseases away; but can also greatly aid in the healing process if one is already suffering from them.

The secret to good health

5 Great Reasons to Eat 5 A Day

by Sharon Hopkins

Looking for a change in diet and wondering with so many suggestions being thrown at you, which is the best one you should choose? It is important that your body gets nutrition through food not just proteins, vitamins and carbohydrates; there are a lot many nutrients which body requires but might not be able to get it in proper levels.

The secret to good health is eating those foods, which satisfy all requirements of the body; this is the reason why it is necessary that your body should get adequate amounts of fat, fiber and nutritive elements.

There is a natural and healthy option available to eat 5 healthy portions of fruits and vegetables will do the trick for you. You can eat 5 portions at any time of the day. During lunch, dinner and including fruits at breakfast and meal time would be a great idea.

There must be a doubt about how much should you consider one portion, its easy a large sized corn should make one portion, it can be eaten raw or roasted, a glass medium size of orange juice or any fruit juice, this could be 200-250ml, 1/3rd of dinner or lunch should be salad or vegetables. This way you could decide portions among the food you eat to them 5 times a day.

There are 5 great reasons to eat 5 a day:-

1) Weight Loss: People spend thousands of dollars each year trying to lose weight, with no major difference.

The ideal way would be to lose weight by going natural; fruits and vegetables help you lose weight without doing much fretting over it.

2) Source of Vitamins and Minerals: - It would be always better if you can find vitamins in natural way rather than using supplements, fruits and vegetables provide abundant vitamins and minerals, which we are not even aware of. Vitamins and minerals from fruits and vegetables help body absorb faster than pills which require digestion to take place and some of it always goes waste. Also are available readily are calcium, minerals, fiber and iron.

3) Variety in Food: - For people who find same food everyday boring, there is good news, you will find different fruits and vegetables each season, thus keeping your fondness for different food intact.

4) Food that is easy to digest: - Often people find some foods difficult to digest, most of the times natural foods, especially fruits and salads are very easy to digest and a person recuperating from illnesses can get wholesome nutrition from fruits.

5) Take it with you: - Save your time with ready options like fruits, these rarely need to be processed, you can eat these raw and on spot. Fruits like banana, oranges, apples, grapes, etc. are easy to eat and very light and comfortable to keep in your bag for the day.

Best Fruits For Weight Loss

Fruits are best for health and for Weight Loss

Weight loss with fruits is one of the most important and effective ways which is natural & has no side effects. In fact, fruits are good for preventing & controlling many disorders apart form weight loss.

Some fruits enable the burning of calories at a faster rate but eating just about any fruit may not give beneficial results. Fruits provide the correct form of nutrition without harming your body. But you must be aware if you are allergic to certain kinds of fruits.

Eating at least 5 to 6 helpings of fruits is very effective for weight control & weight loss.

The more fruit you eat, the faster will be the weight control & the sooner your body will start to burn calories & shed some weight. Fruits are a rich source of protein which our body requires for good nutrition. Guava has been found to b the best food in terms of nutrition. Other fruits that you can eat on a daily basis are apples, apricots, carrots, dates, cranberries, bananas, figs, mangoes, watermelons, olives, papayas, peaches & pomegranate.

It is best to have fruits plain & without adding any dressing or syrup to them. You can cut these fruits in big chunks & eat toss them to make fruit salad. Eat them regularly & you will start to feel the difference. Fruits contain fibers, some more than the others. They are very filling & provide carbohydrates, vitamins, minerals & enzymes.

Fruits- medicine to heal various ailments,

Importance of consuming fruits as a part of a healthy diet

by Sharon Hopkins

Fruits besides being an ancient staple food of man and used as a medicine to heal various ailments, are thought sacred and offered to God. Eating fruits is a sweet way to improve the health status of the body. They are considered as a gift of nature which can never be underestimated.

It is very important to include all the seasonal fruits in the diet to gain maximum nutritional benefits, as no one particular fruit can provide all the necessary nutrients. A healthy diet should contain at least 3-4 servings of fruits in a days diet where in variety should be the key.

Importance of fruits in the diet -

> Fruits are low in calories and have almost negligible fat content, thus very healthy for calorie counters.

> Guava, Indian gooseberry, papaya and oranges are very good sources of vitamin C a water soluble antioxidant which helps to scavenge the free radicals and decrease the oxidative stress in the body.

>Fruit juice has a very hydrating effect on the body and supplies instant energy to a person. A person on a liquid diet not only gets energy, but also benefits from other nutrients of the fruit.

> Many people go for a fruit diet for few days which can include all fruits or a particular fruit for example grapefruit diet for detoxification of the body.

>Anthocyanins found in kiwi, plums, cherries, blackberries, blueberries and resveratrol found in red grapes helps to reduce the risk of heart diseases and cancer.

   

> Fruits contain 90-95% water, which in turn has a diuretic effect on the body and helps eliminate the toxins and nitrogenous wastes from the body.

   

> Most of the fruits are low in sodium and high in potassium, thus are the best option for people with heart diseases or hypertension.

   

> Dried fruits like dried figs, dates, raisins and apricots are good source of energy, calcium, iron and other essential nutrients required for health.

   

> The fiber present in fruit not only have a laxative effect on the body to ease constipation but also gives a feeling of satiety by adding bulk to the diet which is beneficial in conditions like diabetes mellitus, heart diseases and obesity.

   

> Chewing a piece of fruit when you have a sweet tooth will help you to curb your craving for sweet foods.

   

> It is wise to eat fruits with skin as far as possible to gain all the nutrients and fiber from the fruit. Avoid combining fruits with meals, as when done they tend to decompose in the process of digestion and the vital nutrients present in them are then not available to the body.

Healthy and nutritious salad sandwiches

Healthy and nutritious options in salad sandwiches

Good for Breakfast and lunch too

With the advent of the new era, eating habits and lifestyle has suffered the most, resulting in several health problems including early signs of aging and heart diseases.

A general trend of ill-health has been witnessed, with most people plagued by problems related to diet, stress and a lack of nutrition supplements. Apart from the daily stress of the demanding lifestyles that we lead, food habits have also worsened.

In this fast-paced lifestyle, where little or no time is spent on what we eat, fast food offers a plethora of options that are just too attractive to give a miss. Unfortunately, most forms of fast food do not provide any healthy nutrition.

Your Healthy options: 

Fruit juices, salads, salad sandwiches, and whole wheat bread are the new food for today's generation. While juices are good for in-between meals, salad sandwiches are most adequate for a quick lunch at work or a much-needed snack during the day. Most delis and fast food joints now offer salad sandwiches that are essentially made out of whole wheat bread and contain cabbage, lettuce, tomatoes, carrots, etc.

Packed with nutrition calories

They are also considered to have nutrition calories that are important for keeping a healthy and active lifestyle. Some of the most popular salad sandwiches that offer adequate natural nutrition are egg salad sandwich, chicken salad sandwich, and tuna salad sandwich.

Regardless of the new diets that are extremely popularized, it is a nutrition fact that nutritional elements such as fat, protein, carbohydrates, fiber, and vitamins are all equally important for the body.

In an effort to stay healthy, nutrition supplements have also become increasing popular. However, they are not necessarily needed if one can incorporate all the necessary nutritional elements into one's diet. It is important to adopt a natural nutrition diet that includes all the necessary dietary elements for holistic health and well being.

Salad sandwiches are high in nutrition, low in calories and you can even have a second helping.

1. Take a large piece of lettuce and use it as a wrap. Use 2-3 hard-boiled egg, and discard yolk from one of them, add in some chopped celery and dill and use non-fat mayo, sliced tomatoes or cucumber to prepare this egg salad sandwich.

2. Crab meat, tuna and chicken salads also make nutritious, low-calorie, high protein sandwiches. Add Indian curry powder, lemongrass and lime to make it spicier.

Even apples, grapes and walnuts can be added.

Here are some healthy nutritious salad ingredients that are low in calories and fat.

And are packed with vitamins, minerals, phytonutrients and proteins.

1/4cup raisins, 3 medium black olives, 1cup baby spinach, one sliced egg white only, 1/3cup broccoli, 1/3cup sliced beets, 1/3cup sliced carrots, 1/3cup tofu cubes, 1Tbsp roasted sunflower or sesame seeds, 1/3cup Alfa-Alfa sprouts.

Add 1small can of tuna packed in water or one sliced chicken breast to make an entire meal.

Article source:

http://www.diethealthclub.com/diet-and-weight-loss/a-salad-sandwich.html

 

 

 

BAD Cholestrol- Be serious and get into action fast

Cholesterol Lowering Diet and Foods

A lot of care is essential,  High cholesterol levels are a result of improper eating habits, incidence of diseases, such as renal failure, diabetes mellitus, hypothyroidism and liver diseases also result in high cholesterol levels.

Heredity factors are strong in raising the cholesterol, in addition to excessive work and stress. Obesity and increase in alcohol intake results increases the cholesterol levels.

A low fat diet with adequate intake of dietary fiber proves beneficial.

Decrease the in take of saturated fats, such as margarine, clarified butter, lard and butter. Weight maintenance, is crucial, in case of excessive body weight. Avoid refined foods such as pastries, refined flour and biscuits.

Substitute the recommended foods in your diet pattern.

A six meal pattern is better in comparison to three meals. Increase the intake of vegetables, fruits, whole grains and cereals in the diet. Choline, inositol and pyridoxine in the diet (wheat germ) are helpful to keep cholesterol in check. 

Vitamin E in foods, such as sprouted grains, sunflower and safflower seeds and grains are useful, as it is an effective antioxidant, which in turn helps in prevention of free radical damage.

Omega 3 fatty acids are essential fatty acids in fish, which has cardio protective effect. It reduces the bad cholesterol and helps in a significant increase in HDL or good cholesterol levels. Oats are healthy for breakfast, as they are a rich source of soluble fiber. Beta glucan, a soluble fiber in oats have a cardio protective effect.

Low Fat Diet to Reduce Cholesterol

A healthy low fat diet is also helpful in the reduction of hypertension of high blood pressure. The intake of salt needs some extra care, in addition to increase in dietary fiber.

Avoid the intake of high sodium foods, such as smoked meat, salted and refined foods, sauces, readymade soups, pickled fish, sauerkraut, sausages, hot dogs and hams. Read the food labels for effective selection of foods.

Avoid foods with mono sodium glutamate.

NUTS are excellent for good health: Research reveals the positive association between consumption of nuts and heart health. About one and a half ounce of nuts is accepted. They are energy dense and increase the calorie levels.

Pecans, pine nuts, walnuts, pistachios, almond, peanuts and hazelnuts are helpful. They are an excellent substitute for the high percentage of saturated fats in meat and other animal foods. Stanols or plant sterols are highly effective in cholesterol reduction. Soy products help to raise the HDL levels and decrease the bad cholesterol levels.

Almonds are healthy

Almond seed good for people with high blood pressure?

Almonds are healthy as an addition to not just a heart patient’s diet, but to any diet. They are particularly beneficial for patients suffering from hypertension.

Almonds are an excellent dietary source for protein because they have a high protein content while they do not contain any cholesterol.

Vitamin E, which acts and demonstrates powerful antioxidant properties, is also present in almonds. They are also a good source of magnesium, containing even more than is present in spinach. Almonds are in fact rich in a number of vital minerals and vitamins.

They contain zinc, copper, manganese, iron and trace amounts of riboflavin and thiamin the B vitamins. Their calcium content and fiber content are higher than in any other of the nuts.

Almonds although high in fat like all other nuts, contain mono-saturated fats, which are considered healthy.

Natural Remedies For High Blood Pressure

In addition to including almonds in your diet, there are other dietary and lifestyle practices you should follow.

> Make sure that you are not overweight and if you are, work to lower your weight and blood pressure.

> Some amount of mild exercise and physical activity is essential if not to lose weight at least to control your blood pressure.

> Calcium, potassium and magnesium are absolutely essential for controlling your blood pressure. All of these minerals and other essential vitamins are present in fruits and vegetables. Fruits and vegetables are essentials in your diet and should in fact be the main feature of your diet.

> Oily fish are also healthy as they contain a number of healthy fats. Include them in your diet but in moderation. Avoid fatty foods and most meats. Lean meats and poultry are also fine but in moderation.

> Dairy products are a good source of calcium, but control your intake as they are also high in fats. Switch to skimmed milk and low fat dairy products. Soybeans are a good dietary source of calcium.

> Avoid all processed and refined foods, junk foods and fried foods as these are all rich in harmful saturated fats.

> Be very careful with and control your intake of salt.

> In addition to diet and exercise it is important that you do not have to endure prolonged stress.

Make it a point to relax and never get too stressed. Some amount of stress is unavoidable, but try to avoid stressful situations as far as possible. Activities like meditation and yoga can help cope with stress.

Why should we have breakfast?

Why is breakfast considered to be most important meal? What should be taken in breakfast keeping heart healthy diet in mind

Many people skip breakfast in their rush to start the day, when in fact it is the most important meal of the day.

Studies have shown that people who skip breakfast as crabby, irritable and lack the enthusiasm and energy to go through the day.

Breakfast provides the essential fuel for the brain and body to get started and moving through the day and its benefits can not be denied. The body, which has just gone through six to eight hours without its main source of energy, i.e. glucose can refuel its energy reserves during breakfast.

A good breakfast, thus charges you for the day aiding you to focus and concentrate better on your task. For the weight conscious, it is even more important to have a good breakfast since that helps to curb the appetite and thus helps you to control your binge urges later in the day.

A good breakfast thus helps to lose weight, rather than increase it as is the popular misconception.

Breakfast Foods and Healthy Breakfast Ideas

For an ideal breakfast you can have a bowl of whole grain cereals topped with some milk or yoghurt, honey to taste and some fruits.

Yoghurt is perfect for those who do not like drinking milk, especially since it is very good at preventing all kinds of bacterial infections. If you like your cereals hot, you can have a bowl off freshly prepared cereals with added spices such as cinnamon, nutmeg or cloves.

Ideal for winter months, hot cereals tend to keep you feeling full longer than cold cereals. Waffles prepared with whole grain flour and had with fruits, peanut butter or ricotta cheese is an equally healthy option. You can also prepare a breakfast smoothie using milk, fresh fruit of the season and some bran to add fiber content to your concoction.

For a protein rich breakfast you can have an egg, which is also rich in folic acid and Vitamins B and K. If you are watching your cholesterol levels, simply avoid the yolk of the egg while preparing your breakfast.

For vegetarians, a good option is the vegetable omelet, a bran muffin and some freshly squeezed fruit juice. For those who do not like the idea of a traditional breakfast every morning, you can break the routine by having rice, soup and steamed vegetables at the start of your day.

People in many Asiatic countries begin their day with whole wheat bread and vegetables. It is important to choose a healthy option of course, but there are no restrictions on the menu.

But Breakfast is an important meal of the day and don't make a mistake about that.

Healthy ideas for Breakfast

Breakfast-  the most important meal of the day.

Breakfast is the most important meal of the day as it is considered as the brain food. After a long fast of about 7-8 hours of sleeping our body need fuel to carry out the activities throughout the day.

Skipping breakfast with an intension of losing weight is not a wise idea, as the fasting period increases making you feel hungrier. As a result you tend to binge in the meal which you first eat leading to over consumption of excess calories. Thus ultimately you gain weight instead of losing.

Many studies prove that children who avoid breakfast are not able to pay full attention in school hours, have more than desired body mass index, or have low iron stores in the body.

Healthy breakfast options –

>Having your breakfast doesn’t always mean that you can have anything and everything in it.  

A healthy breakfast is what one should emphasize on.

Here are some of the breakfast ideas which can help.

>BAD Choice of food for Breakfast:

Cakes, pastries, chips, wafers, junk foods like pizzas, burgers, and rolls are high in fat and sugar. Avoid such foods that contain fat especially saturated and trans fat, butter, sugar and excess salt as these are some of the major factors for health problems.

Also these foods don’t fulfill the requirement of other vital vitamins and minerals which are required by the body and give high satiety feeling thereby delay the time for next meal.

> Good choice: Choose healthy breakfast food options like low-fat milk, low-fat yoghurt, roasted grains and cereals, air popped popcorn with minimum salt, whole grain cookies, oatmeal cookies and graham cookies.

   

> Variety should be the key, try to include little from the entire food groups for example a very wise option for breakfast is breakfast cereal along with a cup of low fat milk. You can even add fruits of your choice like apples, bananas, oranges or peaches in it for better palatability.

Along with this you can also include a cup of sprouts or an egg or pancake, French toast or waffle.

> Vegetables like carrots, cucumber can be cut in different shapes and dipped in some flavored low-fat yoghurt serves excellent finger foods for kids.

   

> Make a healthy sandwich for breakfast using whole wheat bread. Stuff it with lots of vegetables and replace mayonnaise, cream or butter with low-fat yoghurt. Lean meat, egg and steamed tuna can also be used as a filling in this sandwich.

> Some people try to avoid their main meal – breakfast by giving a very lame reason of time. When in hurry just grab a fruit or dry crackers, yoghurt, boiled egg, dry cereal or a cup of low fat milk.

You can even make some preparations the night before; or get up 20/30mnts early.  Believe me it would be worth it!