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 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 A host of protective chemicals Coronary heart disease Diabetes Obesity Constipation and diverticular disease Other health benefits Too many refined cereals pose health risks 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: A high intake of refined cereals has been linked to diabetes and some types of cancer. |
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
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
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
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
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 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
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
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:
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:
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:
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
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:
An athlete's diet should be similar to that which is recommended to the general population. Energy intake should divided into: 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 Glycogen 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 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 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 Eating after exercise Protein The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For example: 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 Vitamin supplements Water 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 |
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:
The link to migraines Acne and pimples Obesity A healthier type of saturated fat Heart disease and cancer Things to remember |
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:
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:
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:
Calcium Calcium is another major ingredient in breast milk. You will need extra calcium from:
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:
Folate and vitamins Breastfeeding also increases your need for:
Vegetarian mothers
A vegetarian diet can meet the nutritional needs of a breastfeeding mother as long as it includes a variety of foods, including:
Check with your dietitian to make sure your diet contains the right amount of kilojoules and nutrients.
Where to get help
Things to remember
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