Basics of a Healthy Diet What’s in a healthy diet? It’s hard to know these days, isn’t it? Regardless of the type of diet you eat, most all nutrition professionals agree on three basic concepts:
Balance. Providing balance in your diet involves an intentional inclusion of different foods in proportion to each other based on the value that each food has to your total goal. For some, food choices might include a specific macronutrient balance. Most health organizations recommend a diet consisting of a balance from Carbohydrate at 55-65%, Protein at 10-15% and Fats at no higher than 30% of total calories. Other programs sometimes recommend that the nutrient balances be altered to a 40: 30: 30% or 75: 15: 10% Carbohydrate: Protein: Fat total calorie percent balance, respectively. Lastly, balance refers to choosing healthier foods more often than foods that are less healthy.
Moderation. With obesity incidence growing at epidemic rates, one of the biggest concerns for Americans should be portion control. Moderation first involves learning how much food is enough and how much is too much. Many dieting programs are very successful simply because they are very good at helping clients learn to plan food portion sizes appropriately. Because the feeling of fullness in the stomach can take as long as twenty minutes to register to the brain, it is important to regulate how much food is ingested before waiting for a full-feeling. Moderation, therefore, also involves learning the distinct difference between hunger satisfaction and fullness.
Variation. The best healthy diet involves the inclusion of several food-types. The primary reason for this is health. Including a wide-variety of foods increases your likelihood of obtaining the required amounts of essential nutrients. It is well recognized that vitamin and mineral composition is food-specific. While some fruits are high in vitamin C, they are low in Calcium. Also, variation helps to avoid food-boredom: trying new foods can be interesting and exciting.
Cereals Cereals And Wholegrain Foods
Humans have been enjoying grain foods for at least the past 10,000 years. Grain foods, which include cereals, are dietary staples for many cultures around the world. Current research around the world is discovering the many and varied health benefits that cereal foods can offer, particularly in reducing the risk of diseases such as coronary heart disease and breast or colon cancers. Common cereal foods include bread, breakfast cereals, cereal grains (such as oats, rice and barley), crackers, flours and pasta.
Nutritional content of cereals
Cereals provide a rich source of many essential vitamins, minerals and phytochemicals. The typical cereal food is:
Cereals And Wholegrain Foods
Humans have been enjoying grain foods for at least the past 10,000 years. Grain foods, which include cereals, are dietary staples for many cultures around the world. Current research around the world is discovering the many and varied health benefits that cereal foods can offer, particularly in reducing the risk of diseases such as coronary heart disease and breast or colon cancers. Common cereal foods include bread, breakfast cereals, cereal grains (such as oats, rice and barley), crackers, flours and pasta.
Nutritional content of cereals
Cereals provide a rich source of many essential vitamins, minerals and phytochemicals. The typical cereal food is:
Cereals
Low in fat Cholesterol free High in both soluble and insoluble fibre An excellent source of carbohydrates A significant source of protein A good source of vitamins E and B-complex A good source of many minerals - such as iron, magnesium, phosphorus and zinc. A host of protective chemicals
Wholegrain cereals contain many different phytochemicals that researchers have linked to significant health benefits. These phytochemicals include: Lignans - a phytoestrogen that can lower the risk of coronary heart disease, and regress or slow cancers in animals. Phytic acid - reduces the glycaemic index of food, which is important for people with diabetes, and helps protect against the development of cancer cells in the colon Saponins, phytosterols, squalene, oryzanol and tocotrienols - have been found to lower blood cholesterol. Phenolic compounds - have antioxidant effects. Coronary heart disease
Cereal fibre offers greater protection against the risk of heart attack than the fibre from fruits and vegetables. A heart attack is almost always preceded by a condition called coronary heart disease. Over the years, fatty deposits or 'plaques' build up inside one or both of the coronary arteries (atherosclerosis). This constant silting narrows the artery, until a blood clot blocks the passage of blood altogether. Too much blood cholesterol contributes to atherosclerosis. Regularly eating cereals that are rich in soluble fibre, such as oats and psyllium, has been found to significantly reduce the amount of cholesterol circulating in the bloodstream. Eating just 3gm of soluble fibre from oatbran lowers the blood cholesterol by as much as two per cent. Diabetes
There is evidence that eating foods that are slowly digested and high in soluble fibre might reduce the risk of developing non-insulin dependent diabetes, by reducing the need for large quantities of insulin to be released into the bloodstream. Cereal fibre has been shown to be particularly protective against this condition. It is preferable for diabetics to consume wholegrain cereal products rather than refined cereals, due to the higher glycaemic index of refined cereal products. Obesity
People who are obese tend to have energy-dense diets. High fibre foods, such as wholegrain breads and cereals, can be an effective part of any weight loss program. They take longer to digest and create a feeling of fullness, which discourages overeating. They also help to lower the energy density of the diet. Cereals are also naturally low in fat. Constipation and diverticular disease
High fibre foods, such as wholegrain cereal products, increase movement of food through the digestive tract. The result is increased stool bulk, softer, larger stools and more frequent bowel action. This increased bowel action provides a good environment for beneficial bacteria, while at the same time decreasing levels of destructive bacteria. A high fibre diet including both soluble and insoluble fibre has been associated with decreased risk of colon cancer and diverticular disease. Other health benefits
There are many health benefits that have been linked to a diet high in grain foods, for example: A reduced risk of many different types of cancers, including those of the colon, stomach and breast. A strengthened immune system, because wholegrain cereals are high in vitamin E, zinc and certain phytochemicals. A reduction in the incidence of rectal polyps, particularly if oatbran is eaten regularly. Protection against the development of diverticular disease, which is characterised by herniated pockets in the intestines. Too many refined cereals pose health risks
When a cereal is processed to remove the bran and wheat germ, many of the vitamins, minerals and phytochemicals are lost. The refined cereal, such as white flour, generally has a higher glycaemic index than its wholegrain counterpart. This means that consuming refined cereals causes a sharp rise in blood sugars, demanding a strong response from the pancreas. A diet full of high glycaemic index foods has been linked to the development of diabetes. Studies have also found that people who eat large amounts of refined cereals do so at the expense of more nutritious foods like fruits and vegetables. This increases the risk of certain diseases, such as some types of cancer. Things to remember:
Cereals and wholegrain foods can reduce the risk of developing certain diseases, including coronary heart disease, colon cancer, diabetes and diverticular disease. A high intake of refined cereals has been linked to diabetes and some types of cancer. |
Cholesterol Lowering Foods
Cholesterol Lowering Foods
'Functional' for your heart
For years, a "healthy diet" has been largely defined by foods that should be avoided. We've learned to (try to) stay away from potato chips, cookies and virtually everything else that tastes good. Now, the focus may be about to shift toward foods you should work to include in your diet. When major food manufacturers introduce new, specially engineered product lines, their message may be: Eat our cereals, pastas, and even cookies and potato chips as part of your healthful diet.
These new products, enhanced with natural ingredients, are being called "functional foods." According to the American Dietetic Association (ADA), functional foods may provide specific health benefits beyond basic nutrition when consumed as part of a varied diet. Many of the first functional foods to hit the shelves will tout the ability to lower cholesterol, a major contributing factor in cardiovascular disease, the leading cause of death in the United States and other industrialized countries.
However, you don't need to wait until functional foods reach supermarket shelves to make your diet more heart-healthy. "The idea of functional foods came, in part, from understanding which components in natural foods help lower cholesterol, such as soluble fiber, soy protein and plant sterols," says Tu T. Nguyen, M.D., an endocrinologist at Mayo Clinic, Rochester, Minn.
A careful review of what's already in your kitchen may reveal a ready cholesterol-fighting menu.
Natural foods
Natural foods fight cholesterol in a number of ways. Although dietary supplements are available for many of these natural substances, they are generally not as effective as the real thing.
Consider increasing your intake of foods containing the following cholesterol-lowering components:
Soluble fiber
We've all heard the phrase, "An apple a day keeps the doctor away." But did you know that adage also holds true for lentils? Apples and lentils are both rich in soluble fiber, which regulates your body's production and elimination of cholesterol. Other good sources of soluble fiber include dried beans, peas, barley, citrus fruits, carrots and oats. Products containing lots of rolled oats and oat bran were the first to receive approval from the Food and Drug Administration (FDA) to boast on their labels that they may reduce the risk of heart disease when combined with a diet low in saturated fat and cholesterol. However, in order to reap the cholesterol-lowering benefits of oats, you must eat a sizable portion — the equivalent of about 3/4 cup of raw oatmeal each day.
Soy
Scientists first suspected a connection between soy and lower cholesterol levels after observing that people in Asian countries where diets contain much more soy than in the United States — have significantly lower levels of heart disease than Americans. Experts believe natural soy compounds called isoflavones act like human hormones that regulate cholesterol levels. A 1998 study concluded that regular consumption of soy isoflavones may reduce total cholesterol levels by up to 10 percent.
A minimum of 25 grams of soy protein must be consumed daily in order to reap optimal cholesterol-lowering benefits. Good sources of soy protein include soy milk, tempeh, tofu, and textured soy protein, a main ingredient in many meat substitutes.
Fish
Researchers have found that, in general, the more fish people eat, the less coronary artery disease they have. Fish contain high concentrations of a unique type of fat, omega-3 polyunsaturated fatty acids (PUFAs). In addition to lowering blood fats (triglycerides), studies suggest that omega-3 PUFAs make the blood more slippery and less likely to clot.
A unique study completed in 1997 provided compelling evidence that eating fish can reduce blood cholesterol levels. Researchers studied people in two African villages located 40 miles apart. People from both villages had very similar lifestyles, but their diets were quite different. While one group ate a fish-heavy diet, the other group ate a healthy vegetarian diet consisting largely of rice and maize. Researchers found that the villagers who ate lots of fish had lower cholesterol than the vegetarians. The American Heart Association recommends eating fish two or three times a week.
Plant sterols
Foods containing plentiful plant sterols naturally occurring compounds found in certain plants and vegetable oils also may improve cholesterol levels. "Plant sterols are known to specifically block cholesterol from being absorbed by the intestine," Dr. Nguyen says.
However, very large portions of plant sterols extracted in powder form must be consumed in order to benefit. Functional foods may soon make heart-healthy consumption of plant sterols more feasible.
Eating healthy foods to reduce your cholesterol is a great idea and a good way to ensure a healthy life. However, your diet might not be the only factor contributing to your high cholesterol. Some factors can only be remedied with cholesterol reducing drugs that your doctor can give you a prescription for. While eating a low-cholesterol diet is a fabulous idea, prescription drugs will help increase your chances of lowering your cholesterol.
Green Tea Benefits Cut Death Risk
The bottom lione is that drinking green tea daily is one of the best health habits you can adopt.
Studies have shown that regular consumption can improve the ratio between �good� and �bad� cholesterol, ease mild depression, help prevent diabetes and more.
Pewrhaps the greatest green tea benefit is the presence of polyphenol oxidase - an abundant supply of antioxidants. Antioxidants can be termed as the �true elixir� of life.
The activity of antioxidants in tea is more than that in over 21 fruits and vegetables.
One of the most encouraging recent studies, published in the September 13, 2006 Journal of the American Medical Association, found that among 40,530 Japanese adults followed for 11 years, there was a 16 percent lower risk of death from all causes among those who drank more than 5 cups of green tea a day compared to those who drank less than one cup daily.
Vitamins And Minerals
Unlike protein, carbohydrates and fats, vitamins do not yield usable energy when broken down. They assist the enzymes that release energy from carbohydrates, proteins and fats, but they do not provide energy themselves. (thus, beware of claims for "energy vitamins" or for diets that replace foods with vitamin supplements)
Vitamins and minerals are widely available from the natural foods we eat. So, before you reach for the vitamin jar, try eating your vitamins from natural foods.
Vitamins: What the vitamin does & Significant food sources:
B1 (thiamin): Supports energy metabolism and nerve function. Found in: spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk.
B2 (riboflavin): Supports energy metabolism, normal vision and skin health. Found in: spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams.
B3 (niacin): Supports energy metabolism, skin health, nervous system and digestive system. Found in: spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp.
Biotin: Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis. Widespread in foods.
Pantothenic Acid: Supports energy metabolism. Widespread in foods.
B6 (pyridoxine): Amino acid and fatty acid metabolism, red blood cell production. Found in: bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast.
Folate: Supports DNA synthesis and new cell formation. Found in: tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans.
B12: Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in: meats, poultry, fish, shellfish, milk, eggs.
C (ascorbic acid): Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant. Found in: spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries.
A (retinol): Supports vision, skin, bone and tooth growth, immunity and reproduction. Found in: mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver.
D: Promotes bone mineralization self-synthesis via sunlight. Found in: fortified milk, egg yolk, liver, fatty fish.
E: Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization. Found in: polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod.
K: Synthesis of blood-clotting proteins, regulates blood calcium. Found in: Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver.
Minerals: What the mineral does & Significant food sources:
Sodium: Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions. Found in: salt, soy sauce, bread, milk, meats.
Chloride: Maintains fluid and electrolyte balance, aids in digestion. Found in: salt, soy sauce, milk, eggs, meats.
Potassium: Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission. Found in: potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk.
Calcium: Formation of bones and teeth, supports blood clotting. Found in: milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli.
Phosphorus: Formation of cells, bones and teeth, maintains acid-base balance. Found in: all animal foods (meats, fish, poultry, eggs, milk).
Magnesium: Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity. Found in: spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut.
Iron: Part of the protein hemoglobin (carries oxygen throughout body's cells). Found in: artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver.
Zinc: A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus. Found in: spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese.
Selenium: Antioxidant. Works with vitamin E to protect body from oxidation. Found in: seafood, meats and grains.
Iodine: Component of thyroid hormones that help regulate growth, development and metabolic rate. Found in: salt, seafood, bread, milk, cheese.
Copper: Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes. Found in: meats, water.
Manganese: Facilitates many cell processes. Widespread in foods.
Fluoride: Involved in the formation of bones and teeth, helps to make teeth resistant to decay. Found in: fluoridated drinking water, tea, seafood.
Chromium: Associated with insulin and is required for the release of energy from glucose. Found in: vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts.
Molybdenum: Facilitates many cell processes. Found in: legumes, organ meats.
Fish In Your Diet
Include a Healthy Dose of Fish in Your Diet
This is No Fish Tale!
Fish helps lower cholesterol (the bad kind) and it is low in fat and calories so it can aid in weight loss if it's not fried, breaded or grilled in butter or oil.
Now there's a new study that shows fish may help stave off certain types of cancers. A research study recently done in Milan, Italy compared 10,000 hospital patients who had cancer to 8,000 other patients who did not have cancer. Before the cancer tests or hospital admission, they were all asked how much and how often they ate fish, on average. Those who ate one or more servings a week showed a definite pattern of protection against cancers such as stomach, mouth, pharynx, esophagus, colon and rectum.
Fish may be an even healthier choice than previously thought. Remember, tuna salad (easy on the mayo) counts too as well as fish chowder and fish dips (made with low cal dressing and/or cream sauce).
So it's not as tough as you think to include fish a few times a week in your diet.
Dietary Fibre
Dietary Fibre And Constipation
Compared to third world countries, the typical diet in the Western world contains less dietary fibre. This leads to illness. Conditions that are relatively rare in countries where people eat a diet high in natural fibre are common here.
Such conditions include cancer and diverticular disease of the large bowel. Cancer of the bowel is one of the commonest cancers in Britain. Constipation resulting from a low dietary fibre intake is common and leads to straining when opening your bowels; this can cause further problems such as haemorrhoids (piles) that can bleed and are painful.
Dietary fibre is good for you
It is now well accepted that increased fibre in the diet represents a better way of preventing constipation than uncontrolled, often excessive, use of laxatives by people with a poor diet. The elderly, particularly, have a low fibre intake and as a result suffer from more constipation. Wholemeal bread, fruit and vegetable consumption is better than taking laxatives. Increasing the amount of fibre in the diet has other benefits as well. People with a high fibre intake have less risk of diseases affecting the large bowel such as piles, diverticular disease, and also less risk of cancer. These diseases can cause considerable pain and bleeding, resulting in money being spent on medicines. Cancer, of course, is fatal if not caught early. Increasing fibre also helps to reduce your cholesterol level and promotes a smoother absorption of dietary sugars. Fruit and vegetables as sources of fibre also provide plenty of vitamins. Fruit and vegetables contain a variety of natural chemicals that will help protect your heart.
What should I eat?
Eat at least 3 portions of fruit of vegetables daily. A portion might be one apple, a pear, a small banana, or a handful of grapes or cherries. Choose a variety of vegetables each day. Use more peas, beans and lentils; in many meals you can replace some of the meat with beans. This is much cheaper and very nutritious. Eat at least 4 thick slices of wholemeal bread each day and use wholemeal flower for baking.
Other tips include using tinned beans. They are a good way of getting fibre and are already cooked. Dried beans, like red kidney beans, are a very good and cheap way of getting fibre, but need to be soaked for at least 5 hours before thorough cooking. After soaking and cooking for 10 minutes you can put them into stews, casseroles or soups, or cool them and use in salads and cold dishes.
Potatoes contain a lot of fibre in the skin so try using them baked or boil with their jackets on. Brown rice contains much more fibre than white rice, sticks less and has a tastier flavour. Use wholemeal pasta. Breakfast cereals are also a good source of fibre. Try those whose ingredients are wholegrains and avoid sugar coated cereals.
Losing weight
Make sure that you have plenty of fluid with your meals to make the fibre nice and soft. Increasing the amount of fibre in your diet might, at first, cause an increase in abdominal bloating and wind. After a while, this becomes less of a problem. Foods high in fibre will fill you up more easily and this will probably help you to avoid eating excessive amounts of food. Increasing dietary fibre can be helpful if you are trying to lose weight.
Cheap, delicious and nutritious
You do not have to add bran to your food to increase fibre. The fibre rich foods mentioned above contain plenty of vitamins, are cheap and are delicious too!
Diet Tips
6 Top Diet Tips When it comes to losing weight, there are very few fad diets that will take the pounds off and keep them off. You'll usually get them off quickly, but they won't stay gone for long.
The best way to shed the pounds and keep them off is to eat less and exercise more. Although this sounds simple enough, it's not exactly that easy for most people. Real life has demands and this means you have to find a way to increase your exercise while you also keep up with your day-to-day responsibilities.
However, there are a few tips that you can use to lose weight and keep the weight off. Here are six of the top diet tips.
1. Drink Water
Hunger is often confused with thirst. Sometimes your body tells you you're hungry when you're really dehydrated. If you're not big on water, first try a nice and clean bottled water and if you still don't like it add a splash of juice or flavor packet with no or very few calories.
2. Think About What You Should Add instead of Take Away
Instead of focusing on the foods you shouldn't eat. Think about how you can add 5-9 servings of fruits and vegetables to your daily meals.
3. Are you Really Hungry?
Hunger is the way your body tells you that you need food. Cravings are not hunger and can't be satisfied. Keep your portions reasonable and if you really think you're still hungry it may be emotional. You can also try drinking a glass of water and see if you're really thirsty and not hungry.
4. Choose Nighttime Snacks SmartlyMany people get into the habit of having sweets right after dinner or late at night while watching television. If this is your case, then consider a low-calorie snack instead of a bag of cookies. For instance, you could have apple wedges with peanut butter. Or you could have a 100 calorie pack of some cookies or rice cakes.
5. Keep Enjoying Your Favorite Foods
Just because you're trying to lose weight doesn't mean you shouldn't eat your favorite foods. Trying to force yourself not to eat certain foods often leads to rebound overeating. Instead of doing this, consider buying smaller portions of foods so that you're more likely to savor them and enjoy them in moderation.
6. Eat Mini-Meals
Instead of eating one large meal at lunch and dinner, be sure to get breakfast in there. It is even better if you can have 4-5 small meals a day and cut down on the sizes of your three main meals. This keeps your metabolism working for you and your body doesn't think it's starving.
Herbal Dietary Supplements
Things You Need to Know about Herbal Supplements
One of the trends that are getting more and more popular nowadays in the world of health and wellness is taking herbal supplements. There are a number of herbal supplement products out there that are being touted as good for a number of conditions, whether for making the skin smoother and clearer or improving the blood circulation of the body, or even as a substitute for Viagra. There are just so many herbal supplement products out there.
Many of these herbal supplements available have very attractive advertisements and come-ons, found on the Internet or in magazines or even in television. If you are looking into a particular product in the market and are a tad fascinated by the product�s ad, before you take out your wallet and place an order, there are a few things you need to be aware of about herbal supplements.
First of all is that just because an herbal supplement is labeled as natural, it does not automatically mean that the product is safe and harmless. After all, there are just as many naturally occurring substances that can cause more harm than good. Nightshade is a good example of this. The herb comfrey has many uses, but it can also cause some side effects like liver problems.
And even if the herbal dietary supplement product is proven to be safe, if you use it incorrectly or took too much of it, it can act just like a drug and make you overdose on it. Sometimes, the mixture of the product is not as the label has indicated; the ingredients contained by the product are not as apportioned as the way the label states. It is also not easy to pinpoint the active ingredients in the mixture of the herbal supplement product.
Another thing you need to consider is the fact that in the United States at least, their Food and Drug Administration (FDA), herbal supplements are classified as food. So, you cannot expect these herbal supplements to conform to the standards of safety and security that are meant for drugs. Also, you cannot be sure if the ingredients of the herbal supplement you will be taking are not contaminated by metals, microorganisms or whatever substances which are harmful when ingested by the body.
And so, it is very important that before you buy a particular herbal supplement that you do some prior research. Search for the product on Google and see if you can come up with resources and credible reviews on the product. Ask your physician if he knows anything about the product; even if he himself does not know anything about it, he has access to materials, literature and experts who may have reliable information about the herbal supplement.
Once you start taking a particular herbal supplement, especially those prescribed by practitioners of ayurveda, homeopathy and other alternative medical systems, make sure that you are doing it under the supervision of a trained practitioner. Never self-medicate. If you are pregnant or nursing, or if you are thinking of making your child take some herbal supplements for whatever condition the child is in, think twice before you do it. Some herbal supplements can put children�s bodies in harm�s way rather than help them.
Do not be taken in at once by lovely come-ons with regards to herbal dietary supplements. Make sure you know what you are getting into first before you get into it.
Diet Tips
8 Great Diet Tips to Lose Weight and Keep It Off
There has been an epidemic of fad diets that promise to shed pounds as of late. We even watch people on TV trying to lose weight and change their lives. However, with all of this, one thing we struggle with is keeping it off. Here are eight diet tips to help you do just that.
1. Eat Protein with Each Meal
Protein provides you more satisfaction than carbohydrates or fats. Many diets that are high in protein help to preserve muscle mass, which encourages fat burning in your body. They also keep you full longer. However, you don't want to cut carbohydrates out completely, as they are an important part of a balance diet. Choose smart protein sources such as cheese, yogurt, nuts, and beans.
2. Add Spices to Your Food to Give Them More Flavor
Instead of adding a bunch of condiments to your meals, consider adding more spices to give them flavor. Food that is loaded with flavor stimulates the taste buds and is more satisfying. You also won't eat as much. If you need something sweet, consider something that has a long-lasting burst of sweetness and a low amount of calories.
3. Keep Healthy Snacks Convenient
Stock your refrigerator and cabinets with healthy convenience foods. If you have ready-to-eat snacks and meals that don't take but a minute to cook, you're less likely to stop at a fast food restaurant or order a pizza. Popcorn is easy and very low calorie. Frozen vegetables, bags of pre-washed veggies, whole grain pitas and wraps, pre-cooked chicken breasts and pre-cooked rice are all healthy and allow you to put a meal together in a snap.
4. Order Children's Portions when You Go Out to Eat
Restaurants give you a lot more than you need and it's hard to stop eating when it's sitting in front of you. Order smaller plates and you'll be satisfied both mentally and physically. Children's portions often look larger than they really are.
5. Eat Foods that are Fresh and in Season
If you don't love specific fruits and vegetables, it may be because you were eating them during the wrong season. When you eat those that are in season, you'll see how much more flavorful they are.
6. Trade Pasta for Veggies
Simply eating smaller servings of carbohydrates, such as pasta, will help you to lose weight. Also, you can save a considerable number of calories if you increase your amount of vegetables.
7. Use Non-Food Alternatives when Stressed
Many people turn to food for comfort. Instead turning towards food consider other stress relieving alternatives. Take a walk, listen to music, read a few chapters of a book, write in a journal or practice deep breathing. These allow you to release your stress rather than dwell over it with some ice cream.
8. Get Moving!
Although many people feel as though exercise is punishment, it's really not. Once you get to exercising, your body will thank you with more energy and better sleep.
Diet Plans
Choosing Diet Plans Based on Your Metabolism When you're researching diets, you hear a lot about metabolism. Some people have slow metabolisms and some have fast, but how do you know which diet plans are right for your metabolism.
In some ways, we're all different and in other ways, we're all very similar. The same is true when it comes to your metabolism. When people talk about fast and slow metabolism, they're talking about how quickly their bodies convert food into energy and nutrients.
There are several factors that come into play when dealing with metabolism and these include:
- Genetics
- Hormone levels
- Ethnic background
- Thyroid
- Dieting history
- Degree of insulin sensitivity
- Amount of body fat
- Age
There are many other factors that occur on a cellular basis as well. So, when it comes to choosing the right diet plan for your particular metabolism type, it can be difficult and there may be several options. This is because people don't typically fit precisely in specific categories.
The easiest diet plan you can start with is pretty simple. You eat the best foods you can eat. You get protein from the best sources available (i.e. organic). You eat all types of vegetables and as much as you can (best from organic sources). You also want to eat high-fiber, low sugar fruits and good quality fats such as olive oil, nuts, seeds and butter.
This particular type of diet plan is often referred to as a "caveman" diet because it dates back to what people have been eating for over 2.5 million years. This is the type of diet that our digestive systems are designed for. Most scientists and doctors agree that the closer you can get to this type of diet plan, the better off you will be. Forget about trying to go low carb or low fat, just go all-natural.
Instead of becoming overwhelmed with the wide variety of options available to you in terms of "systems" and "diet plans," it is best to simply begin your first diet plan by eating healthier, more natural foods. The majority of diet plans all have the same basic plan when you get down to it and this is something that everyone agrees on in most diet plans. The best things that you eat are those that could have grown yourself or even hunted yourself. This is a natural diet plan that is perfect for any type of metabolism type.
Low Cholesterol Diet
Low Cholesterol Diets Low cholesterol diets are designed to improve heart health and reduce heart disease. Several studies have shown that a good low cholesterol diet will help you cut your bad cholesterol (LDL cholesterol) by as much as 10-20 percent. This can be done by simply changing the way you eat. The basic concept behind this diet is to eat a diet that is rich in vegetable oils and fish and low in saturated fats and trans fats.
Knowing which foods help to keep your cholesterol low is the first step in a low cholesterol diet.
There are several different changes you will want to make in your diet and these eight may be the most important.
1. Stock up on foods that are good in a low cholesterol diet such as whole grains, vegetables, fresh fruit, dry beans and vegetable juice.
2. Use olive oil, canola oil or plant sterol spreads instead of butter, polyunsaturated oil and trans fat margarines.
3. Look for foods that advertise they are good for cholesterol. There are several brands that fortify their foods with plant sterols, such as Minute Maid, Take Control, Smart Balance and Promise.
4. Eat oatmeal each day as this is considered a "superfood" for lowering cholesterol.
5. Use a cholesterol-free egg substitute. Egg yolks are very high in cholesterol, containing about 213 mg. Limit yourself to two egg yolks a week, including those used in baked goods.
6. Switch out cream sauces in foods like fettuccine alfredo for stir-fried vegetables.
7. Instead of using butter when cooking, use white wine vinegar. It doesn't make foods taste like vinegar and it doesn't add fat to the meal. Olive oil is also better to use when cooking as well.
8. Don't add a lot of condiments such as butter and sour cream to foods to give them flavor. Instead, use spices. Herbs such as basil, oregano, parsley, thyme, cilantro and rosemary can really live up your meals.
In addition to making these eight dietary changes, you also need to look at other aspects of your diet. When selecting meats choose only those that are lean like fish, chicken, and lean beef. There are also meat substitutes available as well such as dry peas, beans and tofu. These are low in saturated fat as well as cholesterol. They can also add a lot of fiber to your diet, which is also beneficial in lowering cholesterol.
When purchasing dairy, choose those that are low fat. Fat free and 1% milk have the highest amounts of saturated fats and cholesterol. They also contain just as much calcium and nutrients as whole milk, without the additional fat and cholesterol. It is easiest to change your milk drinking habits a step at a time. If you drink whole milk now, step down to 2%, then 1% and then skim milk. Always choose cheese that is reduced fat, low fat or fat free.
By making these changes to your diet, you are able to have a dramatic effect on the additional cholesterol you are taking in. You don't have to drastically eliminate the foods you eat; you just have to choose smarter versions of those foods.
High Fiber Diet
The High Fiber Diet A high fiber diet offers numerous health benefits. A diet high in fiber can help to prevent constipation, lower the risk of digestive disorders, lower cholesterol, aids in weight loss, controls blood sugar and may even prevent colorectal cancer. We've all heard that we should eat more fiber, but you really don't realize how beneficial dietary fiber is until you begin to see these benefits surface.
Dietary fiber, which is found in mainly fruits and vegetables as well as whole grains and legumes, is best known as a remedy for constipation, but fiber's reach goes much further than that. There are various ways to include more high-fiber foods into your daily meals and snacks.
Dietary fiber is also known as roughage or "bulk." It includes all parts of the plant that you cannot digest. Fiber can't be digested by the body; therefore it passes rather quickly through the digestive system. There are two types of fiber including soluble and insoluble fiber.
Soluble fiber is the type that dissolves in water and forms a gel-like material. This fiber is vital in reducing your blood cholesterol as well as your glucose levels. Soluble fiber can be found in:
- Oats
- Peas
- Beans
- Apples
- Citrus fruits
- Barley
- Carrots
Insoluble fiber is the type that promotes movement in the digestive system. It also increases the bulk of your stools and is beneficial to those who suffer from irregular stools or constipation. Foods containing insoluble fiber include:
- Whole-wheat flour
- Bran
- Nuts
- Vegetables
High fiber diets provide many benefits. The main benefit that many people recognize is the softening of stools so that they are easier to pass and decreases constipation. Fiber can also help to solidify stools as it absorbs water and adds bulk.
If you are prone to digestive problems such as irritable bowel syndrome or hemorrhoids, a high-fiber diet can lower your risk.
Additionally, fiber is important in lowering blood cholesterol levels, particularly LDL or "bad" cholesterol. Soluble fiber containing foods help in this area and include beans, flaxseed, oat and oat bran.
People who struggle with blood sugar levels also benefit from fiber. Soluble fiber helps to absorb sugar and this is beneficial to those who suffer from diabetes. A high fiber diet can also reduce the risk of developing type-2 diabetes.
High fiber foods also assist with weight loss. Because they require more effort in chewing, your body recognizes that it is full much more quickly. High fiber diets keep you feeling fuller longer as well. When you eat high fiber foods, you're less likely to overeat and you stay full longer. These foods are also "energy dense" and this means you can eat more of them and consume fewer calories.
There have been studies showing that a high fiber diet can also prevent colorectal cancer. However, more information is being sought on this claim. It is well-known that high-fiber foods are beneficial to the colon and digestive tract, but one should not replace a high fiber diet for regular colon check-ups.
Diet for Women
Women's Extra Nutritional Needs
A woman's reproductive life - encompassing menstruation, pregnancy, lactation and menopause - means that her nutritional needs differ greatly from those of a man. The popularity of crash dieting has meant that nutritional deficiencies are especially common amongst younger women. Good nutrition means eating a wide variety of foods every day, which isn't possible on a restrictive diet.
Food and premenstrual syndrome (PMS)
The interplay of hormones throughout a woman's menstrual cycle impacts on her body and state of mind. Energy intakes are generally higher in the premenstrual phase than after menstruation. Some women also experience food cravings as their period approaches. Eating high protein foods every few hours can often temper the cravings or stop them altogether. This should not be done at the expense of other food groups, especially carbohydrates, which should form the basis of the diet.
Fluid retention is common in the days leading up to a period because certain hormones encourage the body to hold salt, or sodium. The more sodium held, the more fluid retained in the tissues. Some research indicates that increasing the intake of calcium-rich foods, such as dairy products and leafy green vegetables, can ease fluid retention. Other common symptoms of premenstrual syndrome (PMS) include moodiness, tiredness and constipation.
Foods that may help to relieve the symptoms of PMS include:
Fruits and vegetables Cereal foods (preferably wholegrain) Legumes Fish. Limiting refined sugar, salt, red meat, animal fat, alcohol, caffeine and tobacco may also help to ease symptoms. There is some evidence that taking B group vitamins during this time can help, particularly vitamin B6. Light to moderate exercise, such as a 30 minute brisk walk each day, has also been shown to noticeably reduce symptoms of PMS.
Iron and anaemia
Iron is a mineral that works in conjunction with other substances to create haemoglobin, the compound that carries oxygen in the blood. Women and men metabolise iron from food at roughly the same rate. However, while men need around 7mg of iron in their daily diet, women need up to 16mg. This is to make up for the amount of iron they lose in their menstrual period, which averages around 1mg or so lost for every day of bleeding.
Iron deficiency is the most common nutrient deficiency that affects women. Insufficient iron can lead to anaemia, with common symptoms including tiredness and breathlessness. Iron deficiency in pregnant women increases the risk of prematurity, or delivering a low birth weight baby, which can have a negative impact on the short and long term health of the baby. Good sources of iron include liver, red meat, egg yolks, legumes, nuts and leafy green vegetables. Iron absorption can be impaired by very high fibre diets, alcohol and the tannic acid in tea.
Vitamins, minerals and pregnancy
The extraordinary demands on the female body during pregnancy can lead to nutritional deficiencies if the mother does not alter her diet. Pregnant women only need 300 kilocalories (kcal) more than non-pregnant women, which can be achieved by consuming just one extra serving from each of the five food groups daily. The most common deficiencies in pregnant women include:
Calcium - calcium absorption more than doubles during pregnancy, and the mother stores most of this in her bones. The calcium stored in the mother's bones early in pregnancy is withdrawn to provide calcium to the foetus in later pregnancy. Increasing calcium intake during pregnancy helps to conserve the mother's bone mass, while meeting the needs of the foetus. Good sources include dairy products (milk, cheese and yoghurt). Folic acid - the recommended daily intake (RDI) for folic acid doubles during pregnancy. This is because folic acid is needed for the development and growth of new cells. Research suggests that insufficient folic acid at conception and in the first trimester of pregnancy can increase the risk of neural tube defects in the unborn baby. Good sources of folic acid include leafy green vegetables, poultry, eggs and cereals. Iron - although iron absorption increases during pregnancy, blood volume increases as well. Iron is involved in the process of oxygen transport. Enouth iron is drawn in by the developing foetus to last through the first five or six months after birth, when its only food is iron-poor breast milk. Iron supplements are frequently prescribed for pregnant women, especially during the third trimester. Iron-rich foods include liver, red meat, egg yolks and leafy green vegetables. Zinc - needed to maintain the health of cells. Taking iron supplements may interfere with the absorption of zinc, so women taking iron supplements may also need zinc supplements. Foods high in zinc include meat, liver, eggs and seafood. Leavened wholegrain products can also be helpful (yeast helps release the bound zinc). Deficiencies during lactation
Nutrient requirements generally increase during lactation (500kcal) than in pregnancy (300kcal). The nutrients that are particularly important during this time are protein, calcium, vitamin C, folate, zinc, magnesium, vitamin B6 and fluids. Women who are breastfeeding can develop calcium and iron deficiencies. This can be addressed by increasing the amounts of calcium and iron rich foods eaten every day or, if necessary, taking supplements.
Calcium and osteoporosis
Osteoporosis is a disorder characterised by a thinning of the bones until they are weak and easily fractured or broken. Women are at greater risk of developing osteoporosis than men, particularly after menopause, because oestrogen levels are reduced. There are many factors involved, for example:
Low calcium intake during the growing years increases the susceptibility to osteoporosis later in life. Poor calcium intake early in life is also linked to deficiencies of vitamin D, calcium and possibly fluoride. Scientists agree that bone strength in later life depends on the development of bones earlier in life, and that adequate calcium intake during youth is essential to achieve peak bone mass. Diet and exercise are also important. The sex hormones (in particular oestrogen), exercise, smoking, and what we eat and drink can all affect calcium absorption and excretion. Salt, caffeine and alcohol interfere with the balance of calcium through urinary losses and should be consumed sparingly. Crash dieting has been associated with the development of osteoporosis due to the tendency to cut out dairy foods. Animal protein, eaten in large amounts, also increases urinary calcium loss - a major contributor to calcium balance. This does not occur with plant protein. Vitamin D and calcium
Vitamin D increases calcium absorption and is required for normal bone metabolism. There are a few food sources of vitamin D; they include: fish, eggs and liver. Good sources of calcium include dairy foods, calcium-fortified soymilk and sesame seeds. However, for the women who cannot consume these foods, calcium supplements may be desirable.
Things to remember
Iron and calcium deficiencies are common in women. Vitamin B6 can help ease the symptoms of premenstrual syndrome. Foods like tea, alcohol, caffeine and salt can interfere with the absorption and excretion of important minerals.
Sport Performance And Food
It is common knowledge that poor diet is a decisive factor in many conditions and diseases, including obesity, certain types of cancer and heart disease. The link between good health and good nutrition has been well established, and interest in nutrition and its impact on sporting performance is now a science in itself. Whether you are a competing athlete, a weekend sports player or a dedicated daily exerciser, the cornerstone to improved performance is a well balanced diet.
Daily requirements
The basic training diet should:
| Provide adequate energy and nutrients to meet the demands of training and exercise. Include a wide variety of foods like wholegrain breads and cereals, vegetables (particularly leafy green varieties), fruit, lean meat and low fat dairy products. Enable the athlete to achieve optimal body weight and body fat levels for performance. Promote a quick and full recovery during exercise. Provide adequate fluids to ensure maximum hydration. Consider both the short and long term health of the individual. An athlete's diet should be similar to that which is recommended to the general population. Energy intake should divided into: More than 55 per cent from carbohydrates About 12 to 15 per cent from protein Less than 30 per cent from fat. Athletes who exercise strenuously for more than 60 to 90 minutes daily may benefit from increasing the amount of energy they derive from carbohydrates to 65 to 70 per cent of energy intake. The World Health Organisation states that athletes can comfortably consume up to 35 per cent of energy from fat without compromising performance. Some sports nutritionists have recently suggested that extra fat in an athlete's diet may improve performance for endurance events - this is a new area of thought and is currently not widely recommended or practiced. Carbohydrates
Foods rich in carbohydrate, particularly unrefined carbohydrates like wholegrain breads and cereals, should form the basis of the diet. More refined carbohydrate foods - such as white bread, jams and lollies - are useful to boost the total intake of carbohydrate. During digestion, all carbohydrates are broken down into a simple sugar, called glucose.
Glucose is the body's primary energy source and is delivered to every cell via the blood. Excess glucose is converted into a substance called glycogen and stored in the liver and muscle tissue. Once glycogen stores are full, glucose is stored as fat, however, this storage process requires a lot of energy. Glycogen
Glycogen is the most important energy source for the body during exercise. When you exercise, the glucose present in the blood is used as an energy source. The body converts the stored glycogen back into glucose in order to fuel the exercising muscle tissue and other body systems. Athletes can increase their stores of glycogen by regularly eating high carbohydrate foods. This is particularly important for athletes who exercise strenuously for more than 60 to 90 minutes daily. If carbohydrate in the diet is restricted, a person's ability to exercise is compromised due to poor glycogen storage. This can result in a loss of protein tissue (and muscle), as well as urinary loss of essential ions, such as potassium. Glycaemic index
The glycaemic index (GI) ranks carbohydrate-rich foods based on their rate of digestion and absorption. Moderate to high GI foods can efficiently deliver carbohydrate to the body during exercise and recovery. This is why they are increasingly used by sportspeople. However, it is generally recommended that the bulk of the carbohydrate consumed in the overall diet should have a low glycaemic index. Eating should be tailored to maximise the performance of the particular sport in which the individual is involved. The type and timing of food eaten are often specific for different sports and different individuals. Pre-event meal
A high carbohydrate meal three to four hours before exercise is thought to have a positive effect on performance. A small snack, one to two hours, before exercise may also benefit performance. Some people's blood glucose levels may react negatively to eating close to exercise - it varies between individuals. The pre-event meal should be easily digestible, high carbohydrate, low fat, low fibre and known not to cause gastrointestinal upset. Examples of suitable pre-competition snacks include fresh fruits and juices, muesli bars (without the chocolate coating), bread, toast, cereal with low fat or skim milk. Contrary to popular belief, consuming sugary foods or drinks just before a sporting event doesn't give your energy levels an immediate boost. Eating during exercise
If exercise lasts longer than 60 minutes, it might be a good idea to eat some source of carbohydrate during exercise to top up blood glucose levels and delay fatigue. Low fat and low fibre food choices of a high glycaemic index, such as lollies (without chocolate) and sandwiches made with white bread, are ideal in these situations. Sports drinks and very diluted cordial or fruit juice offer the benefit of delivering both carbohydrate and fluid to the body. Eating after exercise
To top up glycogen stores after exercise, the best foods to eat are carbohydrates with a moderate to high glycaemic index. This is best done in the first half hour or so after exercise. This should then be followed by foods high in carbohydrate, with a low glycaemic index. Exercise should be avoided during recovery. Protein
Protein is an important part of a training diet. It plays a key role in post-exercise recovery and repair. Protein needs are generally met by following a high carbohydrate diet, because many foods - especially cereal-based foods - are a combination of carbohydrate and protein. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For example: General public and active people - the daily recommended amount of protein is 0.75gmper kg of body weight (a 60kg person should eat around 45gm of protein daily). Sports people involved in non-endurance events - who exercise daily for less than 60 minutes: daily protein intake should be between 0.75 to 1.0gm of protein per kg of body weight per day. Sports people involved in endurance events and strength events - who exercise for longer periods (more than one hour) or who are involved in strength exercise, such as weight lifting, should consume about 1.24 to 1.7gm of protein per kg of body mass. Dietary surveys have found that most athletic groups comfortably reach and often exceed their protein requirements by consuming a high energy diet. Despite this, protein and amino acids (the building blocks of protein) are popular nutritional supplements. Amino acids and supplements
Amino acids are important in many areas of the metabolism affected by exercise. This is why many people believe that additional protein, or even specific amino acid supplements, will provide additional benefits for athletes involved in intense training. This is not the case. Dietary supplements with protein are not likely to provide any benefit for athletes. Too much protein in the diet can be potentially dangerous to both short and long term health.
Too much protein can: Strain the kidneys and make them susceptible to kidney failure. Compromise bone density. Lead to weight gain if food choices are also high in fat. Vitamin supplements
A well planned and nutritionally adequate diet should meet an athlete's entire vitamin and mineral needs. Taking vitamin or mineral supplements can only be of benefit if a person's diet is inadequate, or where a deficiency has been diagnosed, such as in the case of iron or calcium. There is no evidence to suggest that mega-doses of vitamins can improve sporting performance. The indiscriminate use of vitamins and mineral supplements is potentially dangerous and they should not be taken without the advice of a qualified health professional. Dietary imbalances should be rectified by analysing and altering the diet, rather than by using a supplement or pill. Water
Heavy sweating depletes the body of water. Dehydration can impair athletic performance and, in extreme cases, can lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important. The thirst mechanism should not be relied upon as a reliable indication to drink. Following exercise, you should drink 500ml of water for every 0.4 to 0.5kg of weight lost during exercise. Fluids are especially important in warm and humid conditions. Water is the preferred fluid in most situations. Sports drinks may be useful in ultra-endurance events (greater than 90 minutes) or when a quick recovery is necessary. If you prefer taking commercially prepared sports drinks, make sure that they are low in sodium - no more than about 30mmol (millimoles) per litre. Sodium can interfere with glucose getting into the cells and may exacerbate dehydration. Pregnant women, children, adolescents and the elderly should pay particular attention to their fluid intake. The use of salt tablets to combat muscle cramps is no longer advised, since it is lack of water - not lack of sodium - which affects the muscle tissue. Persistent muscle cramps might be due to zinc or magnesium deficiencies. Things to remember Good nutrition can enhance sporting performance. Carbohydrate should form the basis of the diet. A diet high in protein isn't generally needed or recommended, since it can hinder performance, impair kidney function and compromise bone integrity. Athletes can increase their stores of glycogen by regularly eating high carbohydrate foods. |
Chocolate
Chocolate has a long history as a favoured food of many cultures, including Aztec and Mayan. Today, it is considered a luxury food that should be eaten sparingly, since it can contribute to migraines, and obesity. However, new research is debunking these common fallacies. Studies are now indicating that chocolate or cocoa in moderation is actually good for us, and may help prevent heart disease, cancer and other degenerative illnesses, but more evidence is needed.
Vitamins, minerals and nutrients
The nutritional content of chocolate varies according to its recipe. Generally, chocolate contains:
| Protein - needed for cell maintenance and repair. Fat - mainly saturated fats, up to 50 per cent. Vitamin E which is a fat-soluble vitamin essential for the integrity of cell membranes. Calcium, phosphorus and magnesium minerals that are essential for strong bones and teeth. Iron - needed to form haemoglobin, the oxygen-carrying compound in blood. Caffeine - a nervous system stimulant. Copper assists iron metabolism, formation of melanin (in hair and skin), and in the functioning of the central nervous system. The link to migraines
Migraines are debilitating headaches caused by spasms of the arteries leading to the brain. The underlying mechanisms remain unclear, but a number of triggers seem to be needed to start the migraine process. Certain foods, including chocolate, are commonly cited as triggers. However, for most sufferers, chocolate can't start the migraine chain reaction by itself. Numerous international trials have found that other factors, such as stress (as a result of tiredness, excitement or anger) and hormones, need to be present at the same time. Fasting and some foods may also play a role. More research is needed before chocolate can be completely exonerated, but the evidence so far seems promising for chocolate lovers. Acne and pimples
A recent study has shown that most people, around 70 per cent, believe that certain foods can cause or exacerbate acne. Chocolate was indicated as one of the main culprits. However, there is no evidence to back up this long held belief. According to scientific research to date, there are no compounds, ingredients or naturally occurring chemicals in chocolate that can either trigger acne or make it worse. Obesity
If a person regularly eats more food than their body needs, they will store the excess energy as body fat. Chocolate is energy dense, which means it contains comparatively high levels of kilojoules for its weight, approximately 2,200kJ per 100gm. Regularly eating energy dense foods is perhaps the fastest way to gain excess weight, but it would be wrong to say that regularly eating chocolate will lead to obesity. It is overeating in general that is the culprit, not specific foods. A person with a healthy diet can safely eat chocolate in moderation without fear of weight gain. A healthier type of saturated fat
On average, chocolate contains around 50 per cent fat. Blood cholesterol levels are usually boosted by foods containing saturated fats, but the main type of saturated fat in chocolate is stearic acid. This type seems to have no effect on blood cholesterol levels at all, which means those who are trying to limit their saturated fat intake for the sake of their blood cholesterol could safely consume chocolate on the odd occasion. Heart disease and cancer
Antioxidants, such as catechins, are substances found in some foods like tea, fruits and vegetables and are thought to protect the body against degenerative illnesses like heart disease and cancer. The antioxidant content of chocolate has been found to be significantly higher than tea. Chocolate, particularly dark chocolate, is a good source of catechins and may help prevent the oxidation of blood cholesterol and decrease the tendency for blood clotting. However, more evidence is needed on how these findings translate to heart health. If you want to boost your intake of catechins, while keeping your fat intake low, try drinking cocoa instead of eating chocolate, since it generally has a much lower fat content. Things to remember Chocolate doesn't cause acne or automatically trigger migraine attacks. The main type of saturated fat in chocolate is stearic acid, which doesn't increase blood cholesterol levels. Chocolate and cocoa contain substances called catechins, which may help protect the body against degenerative illnesses like cancer. Chocolate is a high fat food that must be consumed in moderation as part of an otherwise nutritious diet. Cocoa provides the same amount of catechins as chocolate, but with less fat. |
Breastfeeding and Diet
Breastfeeding - A Healthy Diet Is Very Important It is important that your diet replaces the nutrients that are used up during breastfeeding, such as protein, calcium, iron and vitamins. There is no evidence that certain foods upset the baby or give them diarrhoea or colic. Limit your intake of alcohol to one to two glasses per day.
Preventing rapid weight loss
Breastfeeding burns up a lot of energy (kilojoules). Some of the energy will come from the fat you laid down in pregnancy. However, some women will need to eat extra snacks to prevent rapid weight loss. Use your weight and appetite to work out your energy needs.
What snacks to choose
Ideal snacks for helping to prevent rapid weight loss include:
Sandwiches Milk drinks Cereal with milk Fruit Yoghurt. If you are having trouble getting back in shape
Although breastfeeding uses up a lot of energy, some women have a problem with extra weight. Tips for losing weight include:
Grill, steam, bake or casserole lean meat, fish and poultry Use butter and margarine sparingly Avoid high fat foods such as chips, rich desserts or greasy takeaways Limit your intake of sugary foods such as soft drinks, cakes and lollies Exercise - for example, push the pram around the block. Build up to between 30 and 40 minutes three to four times per week. Don't go on a strict diet
Strict diets and skipping meals are not recommended because you could miss out on vital nutrients.
Meeting your daily nutrient requirements
Protein Breast milk contains a lot of protein. So, you will need to include extra protein in your diet, from foods such as:
Meat, fish and chicken Eggs Cheese and yoghurt Nuts and legumes, for example, lentils, baked beans and split peas. Calcium Calcium is another major ingredient in breast milk. You will need extra calcium from:
Dairy products such as milk, cheese and yoghurt. These are the best source of calcium. Soymilk fortified with calcium - look for a brand which includes around 120mg calcium per 100mls soymilk. If your diet does not contain plenty of calcium, your body will use calcium from your bones to meet your increased needs. This weakens your bones and increases the risk that you will develop osteoporosis later in life.
Iron Pregnancy uses up your iron stores. During breastfeeding, you need to rebuild your iron stores with iron rich foods:
Liver, red meat, chicken and fish are the richest sources of iron Legumes - for example, baked beans Nuts and dried fruit Wholegrain bread and cereals Green leafy vegetables. Folate and vitamins Breastfeeding also increases your need for:
Folate - for example, leafy green vegetables such as spinach, broccoli, cabbage and brussels sprouts. Vitamin C - for example, citrus fruits, berries, tropical fruit, tomatoes, capsicum and potatoes. Vitamin A - for example, dark green and yellow vegetables such as broccoli, carrots and pumpkin. Vegetarian mothers
A vegetarian diet can meet the nutritional needs of a breastfeeding mother as long as it includes a variety of foods, including:
Legumes Eggs, milk, cheese and yoghurt Wholegrain breads and cereals Fresh fruit and vegetables. Check with your dietitian to make sure your diet contains the right amount of kilojoules and nutrients.
Where to get help
Your doctor Maternal and Child Health centre Lactation consultant Things to remember
It's important to eat a diet rich in protein, iron, calcium and vitamins while you are breastfeeding. If you want to lose weight, do it gradually. Don't go on a 'crash' diet.
