It is essential that a person is aware of what constitutes good food health vitamin intake. The federal drug administration produces a recommended daily allowance for the majority of vitamins which it regards as a good food health vitamin intake. These figures vary according to a person’s age, sex and some other factors so that the good food health vitamin intake for a young woman is going to be different to that of a man in his seventies.
The food health vitamin intake amounts of certain foods are included in the nutritional labelling. This labelling is important for a person to consider and helps ensure that they are receiving the correct food health vitamin intake from the foods that they eat. The nutritional information is often represented as a percentage of the recommended daily allowance of each vitamin and mineral and can help assess the value of the foods in the quest for good food health vitamin intake.
There are also a number of items that a person may want to restrict in their diet as part of their good food health vitamin intake. Again, the nutritional labelling of certain foods can help a person to see how high a product is in these undesirable contents. Salt and fat, for example, may be items that a person wants to consider limiting as part of their good food health vitamin intake even though they are not strictly vitamins. The majority of people actually refer to nutrients when they use the word vitamin and food manufacturers are aware that a person is looking at minerals and other items when they are considering their good food health vitamin intake. Fiber is another element that many people are more aware of as forming an essential part of a balanced diet and is necessary for good food health vitamin intake.
If a person is on a restricted diet for any reason then they need to pay even more attention to their good food health vitamin intake. Obviously, some foods contain different nutrients to others and this is applicable to vitamins as well and it may be more difficult for a person to achieve their good food health vitamin intake if they are unable to eat certain foods. Vitamin supplements can form an essential part of a good food health vitamin intake for people who are unable to obtain their vitamins from their normal diet. It is also worth remembering that the good food health vitamin intake for a person varies throughout their life depending on their general health.
Learn about healthy balanced diets, and various types of diets for many needs.
Monday, January 17, 2011
Good Food Health Vitamin Intake
Sunday, January 9, 2011
Going Flexitarian: Where to Begin?
Unless you’ve stayed inside with no media access for a very long time, you know that the healthy eating culture has exploded in recent years. This explosion has gone hand in hand with the birth of flexitarians - people who are part-time vegetarians in order to have a healthier diet, but who also consume some meat and/or seafood.
Today, every supermarket stocks vegetarian foods and every food magazine and website offers vegetarian recipes. But the abundance of information available can be overwhelming for someone who is new to the flexitarian lifestyle. For all those interested in reducing their meat consumption, here is a list of initial steps to take and resources that may be of help.
- Start gradually. If you’re used to meat-heavy meals, try eating vegetarian once a week. Check out Meatless Monday at http://www.meatlessmonday.com. This is a newbie-friendly site dedicated to lowering consumption of saturated fat.
- Buy a vegetarian cookbook and keep trying new dishes. Trial and error is the best way to develop your taste and find favourites. Still want your meat, even that one night? You could try hybrid foods which combine meat with vegetables or grains.
- Use smaller portions of meat in your meals. Avoid the misperception that the meal has to be centred on meat. A balanced diet is based on balanced meals. Reducing meat portions in favour of other parts of the meal is an easy change that does not require great effort or expertise.
- Look to other areas of the world. Faced with the immense variety of meatless foods out there, it can be smart to zone in on one region. If your ancestors were immigrants, try the meatless foods that their region has to offer. If you have many Italian friends, focus on pizzas and pastas; if they’re middle eastern, try falafel and hummus.
- Make healthy lifestyle choices. Diet changes are much more effective when accompanied by these. You are also more likely to stick to such changes when you are already experiencing them on your plate. Add exercise to your regime and minimize unhealthy habits such as drinking.
- Use resources smartly. Here are four useful sources for the beginner flexitarian:
The Healthy Hedonist / Myra Kornfeld. Written especially for flexitarians, this cookbook is an excellent tool with which to start.
Vegetarian Times Complete Cookbook. Vegetarians Times magazine has been the main vegetarian publication for almost 30 years and is well-known for its recipes. Today, over 70% of its readers are flexitarian.
http://nutrition.about.com and http://vegetarian.about.com. About.com guides can be overwhelming, but if you use the search function wisely and take your time discovering the site, you can find some true gems.
http://michaelbluejay.com/veg/. This is an excellent, simple guide to vegetarian eating. Use the recipes, books and articles sections to find the right information for you.
- Finally, do what feels right to you. With popular movements such as healthy eating come guidelines, tendencies and many people eager to share their ideas with you. Flexitarianism is meant to allow you to choose your own path. Don’t worry about whether you are up to date on the latest trends.
Moderating your meat consumption is an important step towards limiting your fat intake, preventing heart disease and balancing your diet. By taking these first few steps, you can be well on your way to a healthy and enjoyable lifestyle.
Wednesday, January 5, 2011
Going Nuts Over Nuts
I have been a registered dietitian long enough to see nuts go up and down the nutrition roller coaster. When I was a kid, I ate a lot of nuts, especially when they were left over after my folks' bridge parties! Then low-fat diets came in and nuts went out because they are high in fat. Today, nuts are in again, and nut lovers like me are thrilled!
The Dietary Guidelines for Americans put nuts in the same food group as meat because, like meats, they contain protein. But unlike meats, nuts also supply fiber, a nutrient that is essential for a healthy digestive tract. They are a top source of vitamin E, a vitamin that helps protect cells throughout the body from everyday damage. Nuts are rich in monounsaturated fat, a type of fat that is recommended in the Dietary Guidelines.
"Emerging research shows that nuts can boost health in several ways," says Liz Ward, R.D., a nutrition consultant and author of "The Pocket Idiot's Guide to the New Food Pyramids." "Eating almonds, for example, may help lower total cholesterol and LDL cholesterol in people with high blood cholesterol and in people with normal cholesterol." Scientific evidence suggests that nut eaters may also have a lower risk of developing heart disease.
Ms. Ward points out that many consumers are surprised when they discover nuts can be part of a weight-maintenance plan. "Dieters usually avoid nuts because they are concentrated in fat and calories. It's possible that because nuts are satisfying, people who eat them may find they automatically cut back on other foods."
How can you eat nuts without overdoing it? Practice portion control. Limit nuts to about one ounce-24 almonds, 18 cashews, 49 pistachios or 14 walnut halves -three or four times per week. Once you've taken your portion, put the jar or bag away! (Keep nuts fresh by storing in the freezer or refrigerator.)
Ask Mindy
Q: Do peanuts have the same health benefits as other nuts?
A: Even though peanuts actually are a legume, their nutrition profile is similar to that of tree nuts. Peanuts contain monounsaturated fat, protein, fiber and important vitamins and minerals. Studies show that peanuts can be enjoyed as part of a heart-healthy and weight-loss diet.
Saturday, January 1, 2011
Beginners Guide To Healthy Nutritional Eating
A great first step when you want to start eating your way to a healthy life style is to rid your home of all temptations that will distract you from following better eating habits. Ideally it would be a wise course to keep junk foods and beverages out of your house so as not be tempted to snack during the day.
If you’re worried about getting hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or whole-wheat crackers on hand. If you find that you just cannot bear to toss out the sweets, try keeping something tiny on hand, peppermints or barley sugar. Eating a few, (emphasis on few) of these won’t ruin your diet but also will give you that little sugary fix you rave.
Another great step to healthy eating, when you’re first starting the process, is to take a few moments to learn what foods are the healthiest for you and how they work within the body. To start eating healthily we must begin by thinking healthily. Most people understand that fruits, vegetables, and low-fat meats and dairy products are good for you, but few people understand why. The key is learning about nutrients. When you understand how specific nutrients work and why you need them, it becomes more reasonable for you to make healthier choices for your body. Knowledge really is power!
Preparation is a major key in commencing a new healthy diet. You must take into consideration your schedule for meals. If you often eat in a rushed hurry at odd times of day, you probably more inclined to grab a rushed meal which will probably do more harm than good. So plan ahead! Instead of grabbing a fast food lunch on the go, take a bagged lunch to work, complete with a healthy wrap and some fresh fruit and vegetables.
Remember not to forget your evening meal, a simple plan to have a meal ready before you get home would be perfect, but in our fast paced life style, sometimes this just can’t be done. One way to solve this problem is to plan out your evening meals for the week, on your days off. Perhaps just before you do your weekly shopping. Another warning: when going to the shops, do not venture their hungry because if you're anything like me, one or two chocolate bars won’t hurt! That becomes the first break in your healthy eating.
Initially many will find it very difficult to make those necessary changes to healthier eating. Along with the difficulty of change, you may not feel well for a short period of time. Usually this is normal as your body is adjusting to your new and improved life style and is cleansing itself from the unhealthy toxins built up from poor eating habits. However if this feeling continues or you are worried a visit to your doctor would be the correct thing to do.
Start with baby steps. Even if you only replace one soda a day with a glass of water, you are really improving your calorie intake. If you eat fast food every day for lunch, try replacing that half of the time with better quality foods. When you start by taking small steps you aren’t cutting out all of the foods you love all at once.
By taking your time to learn about your eating habits and slowly replacing them with better meals, by taking the time to learn and understand why you should be doing that and making the necessary changes in an orderly fashion, you will feel much better within yourself physically, mentally and emotionally and well on the road to becoming as healthy as you can be
Prepare Healthy Meals In Minutes
Regular exercise and good nutrition are at the heart of staying healthy, reducing the risk of heart disease, diabetes and obesity. But eating right can be a challenge in today's fast-paced world.
With a bit of creativity and professional-style equipment, preparing healthy, delicious food is faster and easier than it may seem. Here are tips for using blenders in the Vita-Mix Professional Series to easily create flavorful, nutritious meals and snacks:
* Fresh fruits are an essential part of a healthy diet, and they're easy to incorporate into your daily routine. Make a fresh fruit smoothie for breakfast instead of a sweet roll, or try a smoothie for an evening snack instead of ice cream, cookies or chips.
* Soup made with fresh ingredients can make a light but satisfying entrée. Using a commercial-grade blender, you can create a variety of recipes in minutes - from a heart-healthy tomato soup to a delicious squash soup - and add more vegetables to your diet.
* The USDA food pyramid recommends 5 to 8 ounces of grains per day, with an emphasis on whole grains. The Vita-Mix Professional Series cracks whole grains into flour for creating delicious cereals, pancakes and healthy homemade breads.
* With childhood obesity a growing concern, parents can prepare baby food at home using fresh, flavorful and healthy ingredients. When you make it yourself, you know exactly what is in it.
* Offer fresh and healthy appetizer options at a party. Salsa or red pepper hummus on summer squash rounds are tasty ways to celebrate any occasion.
Going on a Trip? Pack These Healthy Foods
When you hit the road for a cross-town drive or weekend jaunt, chances are you'll forget to pack one of the most important things of all: your lunch!
That's why stopping for food along the way often means loading up on sodas, sugary snacks and high-fat meals. On your next road trip, don't let nutrition fly out the window. You can eat well while on the go; just think before you eat.
When selecting snacks at the convenience store, forgo the bag of chips, candy bar or sweetened soda and look for healthier choices. Grab some pretzels or whole-wheat crackers. At home, pack a baggie of cereal along with small amounts of nuts and dried fruits. Wash it down with water, 100 percent juice, or nonfat or low-fat milk.
To limit the times you stop for meals, plan ahead. Pack a small cooler with foods that are easy to eat in the car. You also can stop at a roadside park and enjoy them picnic-style. Here are some ideas:
* Peanut butter or almond butter and jelly sandwiches made with whole-wheat bread.
* Sliced apples, peaches, baby carrots and cucumbers.
* Raisins.
* Fat-free or reduced fat yogurts.
* Reduced fat string cheese.
* Hummus-filled pita bread.
* Peeled hard-boiled eggs.
* Turkey and tomato sandwiches.
Can't resist stopping at those roadside diners or fast food restaurants? Follow these tips for ordering food that is quick and good for you, too:
* Skip "value-sized meals." Opt for a grilled chicken sandwich or a plain, small burger and order the smallest size offered.
* Use mustard, ketchup or hot sauce instead of mayonnaise.
* Avoid fried foods or remove breading from fried chicken, which can cut half the fat.
* Order garden or grilled chicken salads with light or reduced calorie dressings.
* Choose water, nonfat or low-fat milk, or a small glass of 100 percent juice instead of soda.