Category Archives for Diets

Six secrets to cooking healthier

Are you looking for ways to change your life? Do you want to switch to a healthier lifestyle? If your eating habits are anything like those of most Americans, then you are looking for the most straightforward advice to prepare your food.

Anyone can tell you eat more vegetables, fruits, and whole grains. But, how can you incorporate all these ingredients into your diet? Many people don’t know how to prepare healthy meals, and it’s always easier to buy a processed one. However, if you are ready for a bit of guidance, then we are going to share a couple of tips with you.

Use good fats

Keep in mind that not all fats are bad. For instance, you can select the olive of grape seed oil. However, you should use them in moderation because they loaded with calories. Instead of frying with olive oil, you should use butter. Olive oil is also packed with omega-3 fatty acids, which are excellent for your health and the entire body.

Use unrefined grains

You should choose whole grains instead of refined ones. For instance, brown rice and bulgur have their bran intact and have more fiber, vitamin B, magnesium, and other nutrients.

Eat more fruits and vegetables

This is probably the most repeated sentence, but the truth is, people usually choose meat instead of fruits and vegetables. Our aim should be 4-13 servings of fruits and vegetables per day. You should select products in a variety of colors to get the most of antioxidants and vitamins.

People are often delusional when thinking that meat and dairy will give them more strength than fruits and vegetables. Meat is an excellent source of proteins, but it’s also a significant source of saturated fats. You can have meat in your diet, but fill your plate with whole grains and healthy vegetables.

Eat low-fat dairy

Dairy products such as milk sour cream and yogurt are an excellent source of calcium. However, if you replace whole-milk dairy products with the low-fat or non-fat, then you will eliminate the saturated fats from your diet.

Nowadays, you can choose from plenty of dairy products, and you can even select the products based on their fat percentage. In this case, you can find something that matches your needs.

Keep your portions reasonable

It doesn’t matter how food-savvy you are, or how much attention you pay to food selection, if you aren’t careful with the portions, then all your effort will be in wain.

We all would want a magic bullet for weight control, but everything comes down to calories. One of the easiest ways to control calorie intake is by eating healthy portions. Even though counting calories can be a tedious task, it is crucial for your well-being.

Use sweeteners cautiously

Any kind of sugar, whether it’s corn syrup, white or brown sugar, honey or maple syrup, add a lot of calories without providing any nutritive value. Of course, you can always prepare a healthy alternative to traditional sweets.

What to eat to stay healthy

What to eat to stay healthy

When it comes to staying in shape and being healthy, diet is the first thing that comes to mind. It is the most important factor that will determine your health condition throughout your entire life. To maintain good health, eating a balanced diet is of the utmost importance.

A balanced diet means eating a diet rich in legumes, nuts, whole grains, healthy fats, lean proteins, vegetables and fruits and lots and lots of it all. This sort of balanced diet provides you with everything your body needs.

There are important nutrients that are crucial to obtain optimal energy level required for your body to function normally and at full capacity. A good and nutritious diet is not only important because of energy levels but it is also crucial to your internal organs and a strong immune system. Your body is one huge organism that acts like an engine. It has organs as its parts and it needs fuel to work.

Every organ needs its fuel to function and when you put them all together you get energy. So, as healthy your organs are, so is your body and a healthy body maintains a strong immune system and good physical shape that ensures a good and happy life.

With this in mind, it is safe to say that healthy eating will protect you from all sorts of the most common and chronic diseases such as obesity, diabetes, stroke and heart disease. Being obese is a risk that you simply should not take. Obesity causes numerous diseases so by eating healthy you are doing all you can to fight it.

 

Fruit and vegetables

Many people commonly think that fresh fruits and vegetables taste gross and that they are only good when processed or cooked and mixed with other foods. Well, this is wrong in so many ways. You don’t need to eat a kilo of it nor it is required that you every meal contain both. Increased fresh food intake is good for your body in so many ways that you can’t even start to imagine.

Fruits and vegetables provide antioxidant compounds and a plethora of other vital nutrients that are crucial for your health. It is the minerals, vitamins and fiber all found in fresh foods that keep you healthy and far away from chronic diseases like cancer. Eating fruits and vegetables every day can only be good for you and you will see the doctor much less if you do. Two to three servings of fruit and three to five servings of vegetables will do just fine for you.

Fruit and vegetables

You can also cook them but it is recommended that you take them fresh if possible because that is the only way how you can use to the maximum their precious nutrients that are so important for your health. Many people avoid fresh food but once you get used to eating such foods, you will not even notice the difference anymore. Start eating healthy.

Protein- rich diet

Healthy diet – Protein maintains your body in shape

Your body requires energy to function and that energy comes from your everyday diet. If you eat foods that don’t give your body what it needs it will run low on energy which will result in illness, inability and eventually, in the worst case scenario, death. When you get ill, your body gets attacked by various radicals and bacteria or viruses and other diseases. In such occasions, your body needs something to repair itself. That is where we introduce protein. In order for your body to create new cells and repair itself so it can maintain normal functions, it requires protein.

Unsalted nuts

Foods rich in protein are unsalted nuts, eggs, poultry, fish and soy foods. It is also recommendable to consume as much food that is low in fat as possible. Such foods would be dairy foods, rich in calcium and an excellent source of protein. Calcium is good for your body in so many ways but its biggest contribution to our health is it improves bone health and maintains the health of your bone marrow. This is of incredible importance to your immune system and overall body function in general.

 

Good and bad side of protein-rich diet

Foods rich in protein are also very rich in zinc, magnesium, vitamin E and B and various important minerals. All of these are necessary to rebuild your muscle, skin and bone structure and keep your health in shape. With all this in mind, one can safely assume that a key to staying healthy is to increase the intake of protein in your diet. A diet rich in protein is good for your body without any doubt about it but, it has its bad side. Like with a coin, it has two sides, one side of such diet is all aforementioned.

The other side is quite different. Too much protein in the diet will do exactly the opposite of what it usually does. It will pose a threat to your health. Such diet will strain the kidneys and raise cholesterol levels. It can also cause numerous diseases like heart disease and stroke, even some types of diabetes and cancer. The key to eating healthy is to regulate what you eat and how much you eat it. That means that foods rich in protein should give you the maximum of the third of your necessary calories.

If you can control your protein diet, you will get the best of it for sure. So keep it under control and pay attention that between 10 and 35% of your daily calories come from protein diet. Not less not more. People tend to exaggerate with their foods, especially red meats. Red meat is also rich in protein but that absolutely doesn’t mean that you have to eat it three times a day because of it. Not at all but if you limit it to two to three times a weak, now, that is much better and more useful to you.