Food

Achieve Good Health by Eating Healthy Food

Eating is one of the most important things we do in our everyday life. We need food in order to live and survive. It is always a necessity and we always love to enjoy eating. It's part of who we are and part of our culture and actually we depend on it so we can live and be healthy. The foods we eat are the source of our energy and nutrition. Ever since before our birth, we already started eating inside our mother's womb and when we were born, we desire to eat because it is our need.

We need to eat to survive, basically that is just as simple as that but most of us know so little about eating, about how the food we eat everyday affect our health. That's why we need to know the importance of eating healthy foods to achieve good health and live life to the fullest.

Not all people know how to choose the right and healthy foods. The reality is that as long as the food tastes good, they don't really care but to eat it because it's good. I myself is even guilty to that. Tasteful foods are very hard to resist and I know that you agree to that. But in reality, the more tasteful the food is it all consists of so much bad ingredients that can cause different kinds of illnesses to your body.

There are times that it's very hard to resist delicious food but you also have to think that not all delicious foods are very healthy. So it is of utmost importance to be able to understand what foods to choose and stay healthy as you can. Staying healthy is not just about doing exercises and loses all excess weight; it is also all about eating a well balanced diet that consists of healthy foods. There is no use if you're doing exercises while eating junk foods instead of healthy foods.

Here are some healthy foods to achieve good health:

Fruits and vegetables, this is the most important foods that we need to eat. Basically, they are water-rich for great cleansing; they provide many essential vitamins and minerals. Eating plenty of fruits and vegetables can help reduce risk of heart disease, stroke, blood pressure, cancer etc. So believe in the saying "Eat your fruits and vegetables".

Low fat dairy products such as cheese, yogurt, milk and dairy dessert. The calcium in dairy has long been known to promote strong bones and recently scientists discovered that low fat dairy also helps reducing cholesterol level, hypertension and migraine headaches. Remember to choose low fat dairy products and be sure to read the nutritional facts on the food label.

Source by Julie Burgess

Top 5 Healthy Food Guidelines For Pregnant Women

Eating well during pregnancy is important because it impacts the health of the mother and the child. The baby needs an adequate supply of nutrients to develop properly. Not only this, an expectant woman’s body needs energy to cope with the pregnancy symptoms. Thus, the meals should consist of a variety of foods loaded with proteins as well as foods containing starch.

1. Adopt a Balanced Diet

With a few exceptions, you can continue to eat normal during pregnancy. Your diet should include vegetables, fruits, whole grains, dairy products and lean meats in a balanced proportion. Women are worried about gaining pounds during pregnancy. Therefore, they do not eat fats. One can eat fats in a limited amount. Constipation is a common problem in pregnancy. Increasing the intake of fiber can relieve the problem of constipation.

2. Eat Frequent Meals and Treats

A healthy eating plan should consist of frequent meals and treats. It could be a handful of nuts, a slice of fruit or a glass of freshly made juice. In the earlier stages, women suffer morning sickness and as they enter the third trimester, they are suffer acidity and heartburn. The best solution is to eat small, frequent meals. Smaller meals are easier to digest and can be great for women suffering morning sickness and acidity. It ensures that the stomach stays full. It also keeps a tab on the number of calories you consume helping you maintain healthy weight. Other snacks you can eat are humus with breads, low-fat yogurt, salads, raisins, ham and child carrots.

3. Avoid Certain Foods

Your body is more vulnerable to food-borne illnesses during pregnancy. Consuming wrong foods can cause severe health problems from indigestion to miscarriage. It is advisable for pregnant females to avoid sushi, raw eggs, Tilefish and swordfish. Give up tobacco, alcohol and coffee. Try to avoid soft cheese unless it is made of unpasteurized milk. Skip the hot dogs and deli meats for a while.

4. Get more Iron and Folic Acid

Iron and folic acid are among the most essential nutrients when carrying. Doctors usually prescribe vitamin supplements to make up for vitamin deficiencies, but it is always a better option to obtain nutrients and vitamins in their natural form. Dietary iron prevents anemia in pregnant women. Leafy greens, lean meats, peaches, kidney beans, raisins and apples are good dietary sources of iron.

As far as folic acid is concerned, it prevents birth defects in the developing fetus. Foods rich in Folate include mustard greens, avocado, oranges, strawberries, kidney beans, black-eyed peas, collard greens, spinach and broccoli. A lot of cereals are fortified with folic acid and safe for consumption during pregnancy.

5. Drink plenty of water

In addition to eating a healthy and balanced diet, you should drink plenty of water. Fluids help flush out toxins. Additionally, it prevents dehydration. It keeps the skin looking fresh and supple and keeps problems such as dry skin at bay.

The food you eat is your baby’s main source of nutrition. So, pay attention to everything you put into your mouth.

Source by Lambodar Sahu

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Quick and Tasty Healthy Food Recipes

Eating good is something more people are trying to do these days. Just because you want to eat healthy food, it does not mean you have more time. You find yourself looking for dinner ideas which will include quick recipes that are still healthy. It is easy to find dishes you will want to make over and over again.

It does not even matter what kinds of foods you like to eat, you can find the dinner ideas which will meet your needs. Everything from quick recipes to get food on the table right away to healthy food recipes which might take a bit more time to prepare is available. All you need to is decide which ones you would like to try first.

You can even find great dinner ideas for a vegetarian. There are so many great healthy food recipes to choose from, even those who enjoy meat may choose to try these dishes on occasion. Best of all, since so many of the dishes include quick recipes you will be able to prepare them no matter how hectic your schedule might be.

Those looking for healthy food recipes in a hurry will be glad to find all of the fast cooking methods available. These quick recipes can help you to create dishes you normally would have thought to be impossible. Of course, once you start exploring the possibilities, you are sure to find many great dinner ideas worth exploring.

Whether you are looking to be adventurous or you are simply looking for new dinner ideas, it is a good idea to pay attention to the ingredients being used in healthy and quick recipes. As long as you enjoy the majority of the ingredients, you are sure to enjoy even healthy food recipes.

Look for healthy food recipes which will allow you to prepare all or part of the recipe ahead of time. You will be able to create great tasting dishes from quick recipes as a result. From now on, there will be no excuse for not having great dinner ideas every night.

A great tip when look to speed up even quick recipes is to prepare ingredients like cooked vegetables in advance. Keep them frozen so that when you are looking to add them to healthy food recipes all you have to do is toss them in to what you are cooking. This way dinner ideas can be created with relative ease.

You do not have to travel all around the internet to find the dinner ideas you will use tonight. Instead, you can find most of what you need in order to recreate healthy food recipes in one place. You can also find quick recipes which will meet even the tightest schedules. The more recipes you try the more incentive you will have to try more. Get started today.

Source by Ron Haim

Diabetes Management: A Healthy Food Guide

According to the International Diabetes Federation estimates, there were about 65 million people with diabetes in India in 2013. Diabetes is the health condition where blood sugar levels are higher than normal. Blood sugar is also known as blood glucose; it is a crucial source of energy for the body. Insulin is a hormone that helps the body utilize the glucose. If insufficient insulin is produced by the body or it does not respond to insulin, glucose accumulates in the blood resulting in diabetes. The body naturally produces blood sugar from the food we eat and stores in the body. Diabetes can be successfully managed by the combination of a well-planned diet and medication. Use websites that provide free nutrition databases and food labels to look up the nutrition information of food. A healthy balanced diet is essential for diabetes management. The food you eat affects your blood sugar, body weight, and heart health. The three major food groups that contribute calories are carbohydrates, protein, and fat.

Among the food groups, carbohydrates have the maximum effect on blood sugar levels. After meals, the increase in your blood sugar level is determined by the amount of carbohydrate in the food. Nutrition data helps you identify the foods that contain carbohydrates and control portion sizes. Examples of foods rich in carbohydrates are rice, bread, roti, naan, cereals, pasta, grains, starchy vegetables (potatoes), dried beans, lentils, milk, yogurt, fruits, juices, sodas, and desserts. Protein is an essential part of your diet but it does contribute calories. Excessive consumption can result in weight gain and increased fat intake. Lean meats, low-fat or non-fat dairy, and plant-based proteins are good choices. Foods that have a high fat content are also high in calories; which can lead to weight gain. Minimizing saturated and trans fats can reduce the risk of heart disease and support improved weight control. Reliable online nutrition databases also provide the fat content of foods.

Weight loss can also help lower blood sugar levels. Regular exercise and controlling calories can help with weight loss. Utilize free calorie counters to plan your meals. Convenient calorie counting apps on mobile phones help you stay on track when you eat out. Work with a dietitian to create personalized meal plans that fit with your insulin or medication dosage and schedule. A dietitian who understands ethnic diets can work with you to set up effective meal plans.

Source by Seetha N

Healthy Food For Your Child

As a parent, it can be frustrating to try to get your child to eat certain foods. The young palette does not often appreciate new colours, tastes, and textures in food. However, teaching children good eating habits early in life can help them continue to make healthy choices throughout their lifetime!

Each child is different. Some are content eating three meals a day filled with fruits and vegetables, while others eat many small portions and are extremely picky. There is no ‘right’ method of how your child eats, as long as he or she is gaining weight and developing at appropriate measures. However, it is important to continue to offer a wide variety of food to your child, even if they are extremely picky about what they put in their mouth. That way, even if your child does not have a balanced diet on certain days, their weekly diet will be rounded. Just remember that as long as healthy choices are being modeled by the parents and continually offered (not pressured) to the child, eventually, the child will try them too!

Here are some tips for ensuring your child has adequate nutrition:

– Feed your child a wide variety of fruits and vegetables. Include food that is different colours for both nutritional and aesthetic purposes.

– Offer a variety fruits and vegetables from a young age. This helps the child build healthy eating habits early

– Model healthy eating habits. Children often want to eat whatever the parents are eating, so make sure it’s nutritious!

– Put fruits and vegetables into your child’s favourite dishes. For example, a pasta sauce rich in diced veggies or add cucumber and sprouts to a sandwich.

A major step in healthy eating is to reduce the amount of processed food in your child’s diet. Cookies, candies, and other packaged snacks contain large amounts of sugar and artificial flavours or colours. Even fruit drinks are in the same unhealthy category! Processed foods pack high caloric punch without much nutritional value. Not only that, but all the chemicals in these foods can lead to hyperactivity, restlessness, poor attention span, and obesity in children. Parents often notice that once processed foods are removed from their child’s diet, there is a significant improvement in overall physical and mental health.

Here are some tips on eating whole foods:

– Avoid processed/sugary snacks: chips, cookies, donuts, candy, etc.

– 100% fruit juice instead of sugary beverages (soda, iced tea, fruit drinks, etc.)

– Baked potato instead of French fries

– Using whole wheat instead of white bread/pasta/flour

– Oatmeal instead of sugary breakfast cereals

– Leftover slices of chicken or turkey meat instead of processed cold cuts

– Breaded chicken breast strips instead of store-bought chicken nuggets

– Air popped popcorn instead of chips

– Popsicles made with 100% pure fruit juice

– Fresh fruits and vegetables as snacks: apples, bananas, berries, grapes, celery, carrots, cauliflower, etc.

Source by Eileen Suwanda

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Healthy Food Choices: How To Choose Healthy Foods in a Junk-Food World

Healthy food choices can be difficult, especially when we are surrounded by junk food everywhere we go: fast food drive-thrus on every corner, treats at the office, social events with unhealthy foods, and everything in between. But, with a little bit of practice, you can make healthy food choices! This article is going to outline 3 steps to take next time you are faced with a food choice.

1. Look at the Ingredients

The most important aspect of eating healthy is to pay attention to the ingredients that are used for the foods that you are eating. Stay away from foods that include sugar, white flour high amounts of unhealthy fats, preservatives, chemicals, and high levels of sodium. Focus your eating on foods that are in their most natural form, because they contain higher levels of nutrition.

2. Always Keep Healthy Food On Hand

You never know when you are going to need a snack, so it is a good idea to keep healthy options available all the time. Store some non-perishable treats in your car, items such as nuts and dried fruit are great. Have healthy snacks available in your desk drawer and the fridge in the break room. Take an apple with you when you leave the house.

3. Remember That It’s OK To Say No

Many people find themselves eating unhealthy foods because the food is free or they are in a social situation where everyone else is eating unhealthy food. If you find yourself in one of these situations, remember that it is OK to say no. Most friends and family will understand why you are eating other foods, just explain why you are eating healthy and they will be supportive of your decision.

One of the best defenses to keep you on track with your healthy food choices is to have a plan put together ahead of time. Remember the 3 steps that you need to follow, and stick to the plan next time you are faced with a difficult food choice.

Source by Becki Andrus

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Healthy Food for Teenagers

Healthy food is very important for the people belong to all age groups, especially kids and teens. Teenagers can neither called adults nor children. Therefore, it is very important to take the healthy food during your teenage so that later one can take the responsibility of the life. The parents of these teenagers have to be very careful while selecting the proper diet and food because the nutrition energy requirements of these teenagers are generally different and higher than the others age group people.

Balance diet

The diet of a teenager should be balanced and must contain the proper combination of minerals, vitamin E, B, C, carbohydrate, protein, fiber, fat and a lot of fluid containing food and other liquids.

Protein

Protein is very important for the teenagers for the muscle and bone growth. Protein is the basic source of energy. There are several protein rich foods like milk, yoghurt, soya beans, cheese and low-fat milk. Also dry fruits are rich in protein and calcium and much needed for teen growth. Most importantly if the person is a vegetarian then the above foods are very important as they have no access to protein rich non vegetarian food. The other food which contains protein is chana, karamani, rajma and dal.

Carbohydrate

Carbohydrate is a very important substance for teen growth. Potato and milk are the main source of it, and another source includes maze, roasted grains, rice and wheat.

Fiber rich food

Teenagers need a lot of vitamins and fiber rich foods. The main source of fiber rich food is green vegetables, muffins, buns, wheat, corn, Apple, Orange, Green peas, strawberries and raspberries.

Iron

Iron is very important for the teenagers for strong muscle, bone formation. Their regular diet should have a good and balanced intake of the iron. In fact, teenager girls are in need of more iron than the boys as they loss iron during menstruation cycle. For non vegetarians red meat, especially fish is a good source of iron. Apart from that fortified cereals, pulse, green vegetables, beans and lentils are also rich iron sources. Along with the food which contains vitamin C like orange and lemon is very important for teen growth. Fruit juice, Raisins, dates are also a good source of iron.

Honey

Honey is one of the best food/liquids for teenagers. It is considered to be the best remedy of diarrhea when mixed with hot water. It is very helpful when taken in the morning with empathy stomach. Honey is also very important for curing the disease like cold, cough, sore throat and a skin related problems.

Find more information about healthy food from Healthy Cook Recipes.

Source by Thanate Tan