WHAT TO EAT

Pregnant what to eat

Pregnancy is one of the happiest moments in a woman’s life.

The excitement of becoming a mother and everything that goes with it is inexplicable. However, pregnancy brings a lot of responsibility with it especially for the mother. Whatever you do and eat directly affects the child growing inside you. What you have to do is eat smart and eat healthy.

You do not have to give up all your favorite foods or change your eating habits. You need to eat foods in the right proportion that will give you and your baby the right nutritive balance. Four to six smaller meals a day instead of three big meals helps reduce the uneasiness and heartburn you experience as your baby grows. Also, you need to eat 300 additional calories a day however keep in mind that they need to come from nutritious foods.

Foods that are rich in protein, minerals, carbohydrates, and vitamins should be included in your diet in every meal. Your baby is dependent on these nutrients in order to grow healthy bones, organs and cell tissue however apart from these advantages eating right during pregnancy can also affect your baby’s risk of developing chronic illnesses and allergies.
Following are the top foods to be eaten during pregnancy keeping in mind the portions:

  • Dairy Products such as Yogurt, Cottage cheese, Ice cream, Cheese and buttermilk.
  • Bread Products:- Graham crackers, Round crackers, muffins and whole wheat breads.
  • Vitamin A rich foods such as Sweet potatoes, broccoli, tomato, pumpkin, carrots, leafy vegetables, apricots, watermelon, squash.
  • Vitamin C rich foods:- Citrus fruits like orange, lemon etc., green vegetables, berries, tomatoes, broccoli and cantaloupe.
  • Meat Products like Chicken or lean meat, fish and eggs.
  • Folic Acid foods like Vegetables, legumes, nuts, leafy vegetables and yellow fruits.
  • Calcium rich foods like Spinach, Watermelon, yogurt, sardines, cheese and milk.
  • Vitamin B6 supplying foods such as Pork, ham, beef liver, bananas and whole grain cereals.Iron supplying foods like Spinach, lean meat, whole grain cereals and breads.
  • Fatty foods like Nuts, vegetable oils, salad dressings and dairy products

All these can be eaten during pregnancy but in moderate proportions and well divided during the day. Foods to avoid during pregnancy are as follows.

  • Avoid alcohol as its consumption during pregnancy can cause birth defects, mental retardation, premature delivery and low birth weight in babies. Saccharin is also very harmful to the baby as it crosses the placenta and remains in fetal tissues.
  • Reduce your caffeine intake and consume not more than 300mg every day.
  • Chocolates should be avoided as they contain caffeine as well.
  • Avoid softer versions of cheese such as the Mexican style cheese, brie, feta or the camembert cheese as they are unpasteurized and can cause infections. However, hard cheese, processed cheese, cream cheese, cottage cheese, or yogurt can be a part of your regular diet.
  • Raw meats, raw seafood such as sushi, oysters, sashimi and salmon should be avoided as they can lead to salmonella poisoning and listeria.
  • Avoid unpasteurized milk and juices as they have listeria which crosses the placenta and causes infection and blood poisoning in the baby.
  • Deli meats such as hot dogs, chicken preparations, beef and turkey are also harmful due to their listeria content because they are not well cooked.
  • Raw eggs, Caesar salad dressings, homemade ice creams, custards, mayonnaise and unpasteurized eggnog should be avoided as they contain salmonella too.
  • Fishes such as shark, tilefish, swordfish and king mackerel have a high content of mercury that affects your child’s nervous system and should be avoided.
  • Other foods you can avoid are Eggs that are soft scrambled and Raw sprouts particularly alfalfa sprouts.

 What to Eat for Breakfast

What to Eat for Breakfast – There’s an old saying that states one should breakfast like a king, lunch like a prince, and dine like a pauper, and it’s true too.

Breakfast should be the most important meal of a day. A good breakfast helps the body tank up on energy for the coming day. It fuels the body and brain, which in turn helps you to be focused and on point.

Breakfast is a component of a healthy lifestyle.

In the morning the body has a better chance at burning calories and boosting body metabolism and at the same time you feel fuller for longer. This means you don’t binge eat later in the day and you burn calories too, a win-win in the world of diet.

A Healthy Breakfast – While a classic or traditional breakfast is very popular, and it is better than going hungry all morning, the ingredients don’t necessarily make for healthy breakfast foods. So if you are wondering what to eat for breakfast read through this article and pick up some healthy breakfast ideas.

When deciding what to eat for breakfast, remember the best breakfast choices should include low carbohydrate (low GI) foods.

These foods keep the body for longer. So substituted chocolate cereal and sugar coated cereal with whole grain mixed with fresh fruit. Dairy proteins are also important, but be sure to make the right diet food breakfast choices; using the same example as above – when preparing a bowl of whole grain cereal use skim milk and low fat yogurt, instead of regular ones as this makes for a healthier meal.

But what do you eat for breakfast if you are on the run, or on the road, and can’t fix yourself a good diet food breakfast? Here again the idea is to choose the right diet fast food breakfast is very important. If you are going for a muffin with your morning coffee, go for an egg muffin instead of a chocolate one.

Healthy Breakfast Ideas – Healthy breakfast foods include whole grain breads and cereals, nuts, fruits, skimmed milk and low fat yogurt, egg whites and smoothies. If you want to vary the breakfast menu a bit more these ideas for healthy breakfast foods may prove useful:

  • Oatmeal – Oatmeal is the perfect, healthy breakfast. It is a GI friendly food and packs a punch. You can eat it plain or mix it up with nuts or berries or a serving of low fat yogurt.
  • Scrambled Tofu – There’s scrambled eggs but a healthier option is opting for scrambled tofu. It is a nutritious meal and you can add to that count further by preparing the tofu with nutrient packed fresh greens (try bell peppers, tomatoes, celery, garlic and onions. Stir fried in olive oil) and whole grain toast.
  • Soy Protein shakes – A smoothie is a great breakfast meal but you can vary the options with a soy protein shake.

Be sure to use healthier option like soy milk, fresh fruits and almonds or flax seeds when fixing a morning soy protein shake.

But what do you eat for breakfast if you are in a mood for something more exciting for a change? Why not try a breakfast taco? A whole wheat taco with a healthy salad and low fat cheese makes for both a healthy and delicious breakfast meal. You could also go for a grilled sandwich full of healthy vegetables or last night’s leftovers. Be sure not to add to much cheese to the mix.

If you are unsure about meal combinations or have special dietary needs it helps to consult a nutritionist to chart out the best food plans.

Diarrhea what to Eat

Diarrhea is known to be a fairly common condition that is known to affect plenty of people of all age groups irrespective of their gender on account of various reasons.

Some of the reasons for diarrhea are consumption of contaminated food and water which contain bacteria that lead to diarrhea. Similarly various viral infections such as herpes simplex virus, rotavirus and viral hepatitis are also known to result in diarrhea. Information on diarrhea, what to eat and what to avoid, is important as it helps to control and treat the problem.

Various diarrhea foods to avoid in certain individuals may be foods that are known to trigger diarrhea in them such as corn products, dairy products, certain medications for blood pressure, antacids and cancer. Another common cause of diarrhea is the irritable bowel syndrome which is found in some people. A diarrhea diet should be aimed at replenishing the calories in the individual along with the lost fluids so as to prevent the individual from getting weak or malnourished and also prevent dehydration which may affect the overall functioning of the body and can also be fatal in some extreme cases.

A diarrhea diet for adults is a bland diet that is made up of mild foods. However on should keep in mind that a diarrhea diet alone will not cause all the symptoms to subside and one may also need to consume some medication to supplement the diet so as to ensure a quick recovery. One can also treat diarrhea at home by keeping in mind that there should be an increase in the amount of right type of fluids that should be administered to the individual as these fluids are required to correct any electrolyte imbalances and also prevent any further loss of fluids. Diarrhea food to eat should include fluid solution that is prepared by mixing eight tablespoons of sugar and one teaspoon of salt in a liter of boiled water. The individual suffering from diarrhea should consume a liter of this solution every couple of hours so as to rehydrate themselves. Diarrhea food to eat may also include fluid floods and plain liquids such as cereal and gruel which are also known to be highly beneficial. One of the most commonly used diet plans to treat diarrhea in adults and in children is known as the BRAT diet which basically consists of bananas, applesauce and toast. Those who are also suffering from vomiting along with diarrhea may take up the BRAT diet a day after the vomiting stops. The foods covered by the BRAT diet for diarrhea in adults are basically low in fiber and foods that supply the body with adequate amount of energy without actually further irritating the bowels. Bananas are known to be rich in potassium which is required to regulate the fluid balance in the body whereas boiled rice and toast tend to provide carbohydrates that are easy on the bowels and contain fiber. Finally applesauce is recommended as part of the diarrhea diet as it tends to have a cleansing effect on the digestive system of the individual.

Similarly a diarrhea toddler diet can also be followed by stopping or limiting the intake of fruit juice by the toddler as these juices tend to be high in fructose which may upset the toddler’s bowel movements and further aggravate the diarrhea. One may also limit the intake of fat in the toddler’s daily diet and instead increase the amount of fiber in the diet as fiber tends to help in the formation of stools and also promotes the healthy functioning of the digestive system. There are also plenty of home remedies for diarrhea which include foods such as blackberry tea, pomegranates, carrots, ginger, turmeric etc which may be administered to control the symptoms of diarrhea in the individual.

Breastfeeding what to Eat

Breastfeeding is an important aspect of raising a healthy child.

It is often believed that breastfeeding creates a lifelong unflinching bond between the mother and child. The mother’s milk supplies the necessary nutrients that are important for the baby’s growth. The nutrients present in the mother’s milk cannot be duplicated by baby formula foods or supplements found in the market. It is important to know exactly what to eat and what not to eat as whatever you consume is supplied to the baby through breast milk. Due to fear and lack of knowledge many breastfeeding mothers give up eating a lot of foods.

However research proves that breast feeding mothers can eat almost all foods but in moderation. Here are some tips on healthy foods to eat during breastfeeding.

You should try and keep your food as healthy and natural as possible. You can mix it up with a lot of fresh fruits and vegetables. Keep your meals well balanced.

Have foods that supply the necessary nutrients like protein, fats, and carbohydrates. This will help pass on the essential nutrients to your child thus making your baby healthy and strong. These nutrients can be obtained from foods, such as meats for protein, wheat for carbohydrates and for fats you can have avocado. Diets during breastfeeding should contain a variety of healthy foods that promote milk production and ensure its quality.

Proteins are an essential part of a healthy diet as it helps in building the baby’s tissue cells, blood, bones and muscles. It also helps improve your immune system and makes the baby’s body resistant to infections. Calcium is also needed as it helps in building bones and in hair growth. During breastfeeding a mother looses calcium in the form of milk so calcium supplying foods should be consumed so that the mother has a continuous supply of calcium.

Some foods to eat when breastfeeding are; Canned foods that don’t have a lot of syrup and preservatives. You can have canned fruits, vegetables like corn, tomatoes and beans, all kinds of beans that can be added to salads and different kinds of soups. Whole grain foods like Pastas and cereals like cornflakes and oatmeal, reduced fat rice crackers. Fruits like apples, bananas, cranberries, and raisins. You can have different kind of nuts and seeds like sesame seeds, almonds, peanuts, walnuts and sunflower seeds. Drinking a lot of pure and fresh water is very necessary while breastfeeding as water gives your body the necessary hydration so that you can produce enough milk and not get too tired or worn out. A healthy diet while breastfeeding should include healthy protein rich foods like beans, cheese, peanut butter, and milk.

Meat, fish, and eggs are also very good sources of proteins but should be consumed in moderate amounts. Foods that provide one with a good supply of calcium are dairy products like milk and cheese, leafy vegetables, whole grains, and egg yolk.

Finally a sample diet menu for breastfeeding mothers is as follows.

Breakfast can include 2 slices of whole meat bread with 1 banana and a glass of fresh orange juice.
For a mid day snack; a small cup of low fat yoghurt or fruit yoghurt
For lunch: – Vegetable salad made of lettuce, spring onions and yellow or red pepper. 1 canned tuna sandwich made of whole meal roll and canned tuna fish with calorie reduced mayonnaise.
An evening snack can include a small packet of low fat crisps.
For dinner: – Mashed potatoes, roast chicken breast, Steamed or boiled broccoli, 1 cup of skimmed milk and boiled carrots.
Finally for a Late Night Snack: – A glass of low calorie hot chocolate drink.

Gout what to Eat

Gout is a condition in which there is an elevated level of uric acid in the body.

Due to the excessive uric acid, tiny crystals of urate begin to form and get deposited in the tissues of the body. This mostly occurs in the joints, leading to inflammation and arthritis. This type of gouty arthritis can also contribute to uric acid deposits in the joint linings and synovial fluid. When the white blood cells attack these deposits, tenderness, inflammation and pain tends to occur. In severe cases, large deposits of uric acid may take place in the joints. The kidneys may also get affected and kidney stones and reduced functioning of the kidneys could occur. In some individuals, there may be an increase in uric acid in the bloodstream.

In people affected with gout, what to eat becomes very important. Dietary changes play a vital role in reducing the content of uric acid in the blood. High protein and high purine diets are known to increase the risk of gout. Purines are substances that are present naturally in the body. These are obtained from various foods. The level of purine increases when there is too much uric acid produced in the body. Eating foods that are high in purines can also lead to an increase in uric acid in the blood.

The gout diet should be high in complex carbohydrates such as high fiber fruits, vegetables and whole grains.

Individuals affected by gout should also avoid consuming alcohol. Consumption of plenty of water and fluids is essential. About eight glasses of water daily and fruits juices are recommended. Maintaining healthy body weight is necessary for gout patients. Overweight individuals must attempt to shed excess weight. However it is not advisable to resort to fasting or rapid weight loss diets. The diet for gout sufferers must consist of a minimal amount of protein which is about 15 percent of total calories. Protein sources include lean meats, poultry and soy products. Fat content should be restricted to only 30 percent. Animal fats should not exceed 10 percent. Some beneficial gout diet foods to eat include fruits such as cherries, strawberries, blueberries and bananas. Vegetables such as cabbage, parsley, kale and leafy green vegetables are also helpful for gout patients. Bromelain is beneficial for those suffering from gout and can be obtained from foods such as pineapple. The diet for gout should also incorporate sources of vitamin C such as red bell peppers, potatoes, oranges, mandarins and tangerines. The diet plan for gout patients must also include low fat dairy products and essential fatty acids.

There are many healthy recipes for gout sufferers. One such nutritious recipe for gout is rice and vermicelli. For this dish you will require a cup of rice, half a cup of vermicelli, two and a half cups of boiling water, four tablespoons of butter, a quarter teaspoon of ground black pepper, a quarter teaspoon of ground cinnamon and salt. The procedure begins with melting the butter in a frying pan. Then sauté the vermicelli until it becomes golden brown. Add the rice, salt, pepper and boiling water.

Bring to a boil and cook for approximately fifteen minutes. Then take the pan off the heat and allow the mixture to cook for about 20 minutes in residual heat. Sprinkle with cinnamon and serve with a side dish of vegetables. Brown rice dishes and grilled vegetables such as squash, corn and zucchini also serve as good foods for gout patients. There are many recipes like this one that are both healthy and beneficial for gout sufferers. It is advisable to use cooking methods such as baking or grilling as these are healthier.

What to Eat when Sick

It can be a challenge to eat healthy when you are sick.

Most people also have no idea what to eat when sick. Chronic ailments such as arthritis, cancer and depression tend to adversely affect the appetite. Many people also experience nausea which prevents them from eating. Fatigue due to illness can also leave you too tired to cook or go shopping for groceries. Good nutrition is difficult to get when you are coping with a disease or sickness. But this can prove to be dangerous for the health. The body requires its daily requirement of vitamins and minerals.

This requirement is all the more important when you are sick. Learning to make smart choices with regard to food will help to provide you with the nutrition you require without causing too much exertion. This article attempts to provide you with some helpful tips about what to eat when you’re sick.

The body needs protein during times of sickness. Protein is necessary for cell repair. It also helps to prevent the body from losing muscle mass. The healing ability of the body and fluid balance is also maintained through the adequate intake of protein. Some valuable sources of protein include chicken, fish, lamb and lean beef.

Cheese and eggs are sources of animal protein that are easily digested. Vegetarians may find it difficult to get adequate protein. There is protein contained in many vegetables but one has to consume large amounts of these vegetables in order to fulfill the body’s protein requirements. Some important non-animal protein sources include nuts, beans and soy products. A simple way to add more protein to the diet is to consume almond or peanut butter. For those who are unable to receive sufficient protein, high-protein supplements may be prescribed such as protein drinks. There is also powdered protein which can be added to any type of food. In times of sickness, one may actually need to increase the amount of calories they consume. The body needs more calories because it works harder when you are sick. This may prove to be a challenge since sickness tends to lower the appetite. Weight loss can aggravate sickness since it contributes to weakness and exhaustion. It can also interfere with the medication. People who tend to lose weight during treatment will benefit from boosting their protein intake. However it is advisable to consult a doctor before making any changes to the diet.

Fiber is also essential for the body during sickness. It helps to regulate the bowel movements and reduces the risk of diabetes and intestinal problems. Fiber can be obtained from whole grains such as whole wheat bread. Fruits and vegetables also help to add fiber to the diet. People with diarrhea or those who are taking certain medications may need to reduce fiber intake since it can lead to bloating. Vitamin and mineral supplements may also be prescribed to people who are sick. However the aim should be to obtain these nutrients from whole foods.

The best recipes for sick people are soups since they are easily digestible and supply vital nutrients to the body. A variety of vegetables may be added to soups. Chicken soup is the most popular meal for sick people. It relieves congestion and provides fluid to the body. It is very helpful especially for people with cold or flu. An important point to remember is that healthy eating also influences the effectiveness of the treatment. You are likely to experience more severe side effects when you do not eat well. In case symptoms such as nausea or pain are too overwhelming, you may consult your doctor about the intake of medications that will help to control these symptoms.

What to Eat to Lose Weight

There are many methods of weight loss.

These range from medications and surgery to diets and exercise. Out of all these, dietary change is the most effective weight loss method. The foods we eat have a huge influence on our health. However, most people are not fully aware about what to eat to lose weight. There are also many diet plans available today such as high protein diets or low-carb diets. There is also a surge of crash diets or rapid weight loss diet plans doing the rounds. It is best to avoid adopting such diets as losing a large amount of weight in a short period of time is not healthy.

Plus, you are likely to put on weight very fast once you go off the diet. Healthy weight loss is gradual. Eating foods that are low in calorie content, but also healthy at the same time is the best to way to ensure healthy body weight. Of course a diet alone is not effective. It must be accompanied by regular exercise as well.

A good weight loss plan will exclude all high calories foods such as cakes, cookies, fried foods, ice cream and whole milk. Certain changes in the daily diet will help you lose weight in a healthy manner.

Incorporate more fresh fruit and vegetables in the diet. These are best consumed raw as they tend to lose some of their nutrients in the cooking process. Fruits and vegetables are low in calories and provide essential vitamins, minerals and enzymes to the body. A good weight loss tip is to consume fruit or vegetable juices before every meal. Among best fruits for weight loss, one finds the kiwi fruit. This will supply you with some amount of nutrients and also lower your appetite so that you do not overeat. Whole grain foods are also beneficial as they provide valuable dietary fiber. Fiber helps to promote regular bowel movements and also reduces blood sugar levels. The best foods to eat to lose weight include those that are natural, high in nutrients, low in fat and low in sodium. They also contain higher levels of complex carbohydrates, fiber and water. Incorporate foods such as whole wheat pasta, baked potato, grilled or baked fish and brown rice in the daily diet.

Salads are some of the best foods to lose weight. You can use a variety of vegetables such as lettuce, cabbage, cucumber, tomato, beetroot and carrot. Add low fat dressings consisting of olive oil or lemon juice. You can also make healthy and low calorie sandwiches consisting of whole grain bread and sliced vegetables. However avoid using butter as this will add calories. Another healthy addition to a weight loss diet is sprouted pulses. These are high in vitamins and fiber. They can be eaten raw or steamed. Potatoes are usually seen as a food that causes you to put on weight. However this is only true when they are eaten fried.

Opt for baked or boiled potatoes as these are healthier. Some other foods to lose weight include grapes, oranges and cereal.

Many people wonder what to eat to lose weight fast. But it is important to remember that maintaining healthy weight is about long term success. Dedication and persistence is important in achieving and staying at your healthy weight. It is advisable to consult a doctor or a dietician who can help you determine how much weight you need to lose. The best weight management strategies are those that you are able to maintain all through your life. It is also important to start small by setting realistic goals. First reduce the portion sizes that you normally eat and cut down on sugary drinks. Once you have achieved that, slowly start incorporating healthier foods into your daily diet, while performing regular exercise at the same time.

What to Eat for Dinner

People have finally begun to understand the importance of a healthy and balanced diet.

Today there is a wide availability of healthy breakfast, lunch and dinner recipes on the internet and in books. Just as breakfast serves as the most important meal of the day and lunch helps to give the body an energy-fix in the middle of the day, dinner too is an essential meal. It is necessary to eat healthy dinner so that the body gets its daily requirement of vitamins and minerals. Working professionals may find takeaway meals or fast foods more convenient. Working mothers may also have difficulty in preparing elaborate dinners after they reach home tired from work. Healthy fast food dinner recipes can be used to prepare quick and delicious meals. In most cases dinner is the time when the entire family has a chance to come together for a meal.

Easy and quick recipes ensure that dinner is prepared in as little time as possible and allows the family to spend more quality time with each other. Here are some tips on what to eat for dinner.

Preparing healthy dinners begins with having the proper ingredients handy. There are some healthy items that should always be stocked in the pantry or refrigerator. The must-have ingredients for your pantry should include whole grain pasta, canned beans, non-fatty pasta sauces, canned tuna in water, canned vegetables, canned fruits, rice, cereal, low-fat sodium soup, whole grain bread, nuts, pancake mix and peanut butter. Your refrigerator should always have prewashed vegetables and fruits, carrots, tomatoes, salad greens, low fat milk, cheese, eggs, low fat salad dressings and yogurt. Fruits, vegetables, poultry and seafood can also be stored in the freezer. Turkey and chicken serve as healthy dinner foods once you get rid of the skin and visible fat.

Poultry also cooks very quickly and the flavor is not dominating. It can be served with a wide variety of sauces and dressings. One of the most popular chicken dinner recipes is roast chicken. Simply combine some ginger juice, soy sauce and white and brown sugar. Pour the mixture over the chicken and allow it to marinate for some time. Preheat the oven to 170 degrees, place the chicken on a greased baking dish and bake for one hour. Serve hot or cold.

Salads are a must-have dinner food. These are easy to prepare and can be made with a variety of vegetables and dressings. A simple salad recipe involves combining slices of tomato, cucumber, shredded cabbage and carrots. Add some salt and low-fat salad oil and toss well. Mixed fruits salads are also nutritious and delicious dinner time foods. You can use fresh seasonal fruits for added nutrition. Sandwiches also make for tasty and quick dinners. Use whole wheat breads with stuffing made from tuna, lean meats or assorted vegetables. Soup is also a good option for dinner. Low sodium broths are easily available at grocery stores today. These also come in different flavors. Add some finely chopped vegetables to the soup and simmer for about half an hour. Season with dill, thyme or basil and blend everything together. Soup can also be frozen and stored for later use.

If you have to eat out, ensure that you eat mindfully. Pay attention to the portion sizes and order those dishes that constitute a balanced meal. Avoid buffets as these are likely to lead to overeating. Watch your salt intake as fast foods restaurants are likely to offer foods that high in salt. Also avoid sugary or caffeinated drinks as these can increase the calorie intake and also keep you up at night. It is best to drink only plain water or unsweetened iced tea.

What to Eat for Lunch

Most people tend to deviate from healthy eating at lunch time due to the fast pace and increasing demands of work life.

This is also the time when the body needs its energy fix and hunger pangs begin to occur. The easy availability of fast food makes it a convenient and quick substitute for a healthy lunch. However this fast food or junk food is loaded with fats, carbohydrates and sugar. Such food leads to excess weight gain and also contributes to many health problems such as diabetes, obesity and heart disease. Foods that are high in nutrition help to maintain healthy body weight, keep the energy levels high and improve daily functioning. There are many healthy lunch ideas that can help you plan nutritional and delicious meals. Children especially require healthy lunches so that their energy levels are replenished. Look for healthy kids lunch ideas that are both nutritious and tasty. If you are still confused about what to eat for lunch read on for some helpful tips and ideas.

The most important aspect to a healthy meal is whether it is balanced or not. A balanced lunch is a healthy lunch. Ideally your lunch should include whole grains and fiber, low-fat or lean protein, carbohydrates, beans, nuts, fruits and vegetables. Try and incorporate all these nutrients into your lunch. Many people find it inconvenient to eat large lunches while at the work place. The easy solution to this is to opt for sandwiches. These are easy to prepare and convenient to carry along and eat.

Make use of whole grain breads instead of white bread. This will add to the nutritional value of the meal. Add healthy stuffing such as sliced egg, lean meats or tuna. If you are a vegetarian, add sliced tomato, cucumber, sprouts and assorted green veggies. Many healthy lunch recipes can be prepared from the leftovers of the previous night’s meal. Combine a leftover salsa dinner casserole with some brown rice and garnish with shredded cheese. This serves as a tasty and healthy lunch time meal. When you experience hunger pangs during lunch time, instead of reaching for a packet of chips or a chocolate bar, opt for a fresh fruit salad. Cubes of melon and pineapple mixed with kiwi and orange slices makes for a delicious and nutritious lunch time snack.

A healthy lunch fast food recipe is chicken munch. This is one of the easiest recipes to prepare. All you need is one egg, skinned and boneless chicken tenders, a cup of cereal, pepper, garlic powder, salt, sauce and seasoning of your choice. Preheat the oven to 370 degrees. Crush the cereal in a blender and add pepper, salt, garlic powder and seasoning. Dip the chicken tenders into beaten egg and then roll them around in the cereal mixture. Lightly grease a cookie sheet and place the chicken on it. Bake for about half an hour, turning the chicken pieces over halfway through the process. Once both sides are golden brown and crisp, serve with sauce. Rice also makes for a quick and easy lunch recipe. All you need to do is stir fry with bits of chicken or lamb, or vegetables of your choice.

Some people are unable to pack their own lunches and eating out seems to be the only option for them.

It is possible to have a healthy lunch while eating out if you make the right choices. Firstly, ensure balance in whatever you order. Make sure that there is some lean protein, fruits, vegetables and whole grains in the dish. A good example of such a meal is a turkey whole wheat sandwich with tomato and lettuce. Also watch your portion sizes and avoid drinking sugary drinks or caffeinated beverages.

What to Eat on a Diet

The key to promoting good health is to not only eat healthy diet but also to eat balanced diet which comprises of healthy and diverse foods and that covers foods from all the five major food groups.

A healthy food diet should contain foods that contain vital nutrients that are required to aid the metabolic functions as a shortage or lack of these nutrients or eating the wrong kids of food excessively tends to result in a buildup of toxins in the body which may cause chronic health problems in the long run. While deciding what to eat on a diet one should try to ensure that the foods included are nutritious enough to ensure overall well being of the individual and also help in maintaining a healthy Body Mass Index which in turn reduces the risk of debilitating diseases such as diabetes, cardiovascular ailments, and cancer, stroke. There are various healthy recipes that would be mentioned as part of a diet plan that would typically include food such as cereals and pulses, lean meats and poultry, fish, vegetables and fruits.

Thus a healthy and balanced diet will ensure that one gets the essential minerals, vitamins and dietary fiber depending on one’s gender, body size ,level of physical activity, and age. In order to eat healthy vegetarian diet one should have at least four servings per day of fruits and vegetables and also try to include plenty of citrus fruits that are excellent sources of vitamin C. On the other hand one should avoid foods such as alcohol, caffeine, smoking, drugs, sugary foods, and fried foods that are known to hamper the metabolism and the overall health of the individual.

Healthy diet pans are designed in such a manner that they tend to keep the individual full and satiated for longer period of time thereby reducing the urge to eat unhealthy foods frequently while snacking or even bingeing. Foods such as potatoes, whole grain breads, rice, breakfast cereals are an excelled source of starch and fiber as well as vitamin B complex and should hence form a major part of a healthy food diet. Fiber is required as part of our diet as it tends to regulate the bowel movements and also keeps the large intestine healthy. Some of the natural sources of fiber are fruits and vegetables, whole wheat bread, rice, pulses, lentils, and beans. One should also regulate the consumption of salt in ones diet while eating a balanced diet as too much of salt consumption is known to causes high blood pressure in the individual and may also lead to stomach cancer, kidney failure or aggravate asthma. The key to following a balanced and healthy diet is not to be overly concerned with counting calories and monitoring ones food portions but to concentrate on the nutritional value and the kinds of foods that one needs to consume. One should not try and modify ones diet overnight but instead make realistic and gradual changes so that one’s body gets used to the dietary changes as well. Those people who find themselves drawn to foods that are sweet, salty or fried while on a healthy diet should not keep these foods completely off limits but should instead eat them in moderation. In time one will find themselves craving these foods lesser and lesser till eventually one may be able to d without them.

It is also essential to pay attention to how food is eaten as food should be eaten slowly and it should be properly chewed. One should also supplement their healthy diet with some exercise to ensure that one is fit and healthy overall.

What to Eat before a Race

What a person eats before a race influences his performance during the race.

You may be confused about what to eat before a race and also when to eat. However all it takes is some simple changes in eating habits. The benefits of a proper diet on your performance are significant. Some weeks prior to the race, you should focus on fulfilling your calories requirements. Carbohydrates should constitute about 50 to 60 percent of your total calorie intake so that your body receives enough fuel.

An ideal sample meal would include a breakfast of a cup of oatmeal, a cup of orange juice, a couple of small pancakes and a cup of skim milk. Lunch can consist of two slices of wheat bread, four ounces of turkey, two teaspoons of mayonnaise, one tomato, a cup of fruit juice and a cup of frozen yogurt. Dinner should include three cups of pasta, vegetables with tomato sauce, one slice of French bread, two tablespoons of parmesan cheese, one teaspoon of margarine and ¾ cup of strawberries.

It is also important for your body to receive sufficient fluid intake. You must stay hydrated while training. You can tell if you are sufficiently hydrated by checking your urine.

If your urine is light colored and you tend to urinate frequently, then you are consuming enough water. In case your urine is dark in color and you do not urinate frequently, you may need to increase your fluid intake. It is a good idea to try out beforehand what you will eat and drink on the day of the race. On the day before the race, get enough rest and aim to consume approximately 70 percent of calories from carbohydrate sources. Your water intake should be doubled and ensure that you have all your food stuffs and water ready for the next day. Most people are confused about what to eat before running. The best thing to do would be to avoid experimenting with any new foods. Also avoid eating large meals 2 to 3 hours before the race. Go for small meals that are low in fat, protein and fiber. One hour before the race, you can snack on foods you are sure you can tolerate. When deciding on what to eat before a marathon, remember that consuming carbohydrate sports beverages are helpful in case of races that go beyond an hour. Some individuals tend to feel nauseous if they consume any food an hour before a race. Others may experience a drop in blood sugar if they consume sugary foods an hour before running. Keep these factors in mind when deciding on your race-day diet. After the race, it is important to replenish the fluid levels in the body.

If you are going to be exercising again soon, consume about 5 grams of carbohydrates for each pound of body weight within the first couple of hours and then again two hours after that.

When to eat is as important as what to eat before exercising. It is not advisable to exercise on a full stomach as it may lead to nausea and cramping. A meal should be allowed to digest completely before beginning exercise. For early morning races or workouts, waking up early to consume a pre-exercise meal is advisable. Otherwise you can eat or drink something that digests easily 20 to 30 minutes before the race. You can even consume a liquid meal if you are closer to the event as this digests more easily that a solid meal. Trying out these simple tips will make you realize that focusing on what to eat before a workout makes a huge difference in your performance during the workout.

Hypoglycemia what to Eat

Hypoglycemia is essentially a medical condition that stems from very low blood sugar.

While it is common for a number of people that are not suffering from any sort of metabolic problem to complain of certain symptoms that are likely to suggest low blood sugar, hypoglycemia is more commonly found in individuals that are suffering from both types of diabetes. It is also important to note that patients suffering from pre-diabetes and have insulin resistance are also likely to have low blood sugars in the event that the circulated insulin levels are further challenged by prolonged periods of fasting. While most people are aware of the fact that high blood sugar is bad for the body, most seem to be a little clueless as to why low blood sugar can also be a threat.

Low blood sugar can be a problem primarily because the body requires fuel to function. This energy is mainly created out of the dietary sugar intake and digested carbohydrates. The body will also automatically store sugar in the liver as glycogen in anticipation of sudden changes to the individuals dietary habits such as in the case of a crash diet.

This sugar is stored in the liver as glycogen. When the body calls upon the stored energy, it is converted through a process known as gluconeogenesis and used by the body to generate energy. Certain organs of the body are able to produce their own glucose while others, such as the brain, are completely dependant on the glucose produced by the body. As a result, if there is a distinct drop in the glucose levels of the body, the functioning of the brain can be severely affected.

There are a number of symptoms that hypoglycemia will bring along such as nervousness, intense hunger pangs, weakness, trembling, palpitations and some amount of difficulty in speaking. In most patients, these symptoms are very easily recognizable, while in others they might be somewhat subdued – but the intensity is no indication of the seriousness of the condition and irrespective of prominence of the symptoms, the condition should be taken very seriously. In most cases, one is likely to experience sudden hypoglycemic attacks that will cause the patient to immediately start searching for food in close proximity to help resolve the symptom. When suffering from hypoglycemia, what to eat is probably the biggest concern as consumption of foods that are not really high in sugar or carbohydrate content are not going to really do much to help subdue the symptoms. Moreover, understanding which foods are processed at faster rates by the body than others will also play a significant role it the treatment of the symptoms.

Another aspect of these hypoglycemic attacks is to understand that the symptoms are essentially a way of the brain alerting the body to the lack of glucose content before the brain is affected. When the blood glucose levels drop to about 50 mg/dl, most patient will progress into what is known as a neuroglycopenic range – which is a state where the brain is not getting an adequate supply of glucose. This causes drowsiness, sudden change in behavior as well as a coma or seizures.

A hypoglycemia diet should be tailored specifically around the individual and his or her lifestyle. Make it a point to keep an account of everything that you eat fro a period of a week to ten days and identify a correlation between the foods that you consumed on a particular day and the prominence of your symptoms on that day. Make sure that your diet consists primarily of fruits, vegetables and lean meats such as fish and poultry.

Diabetes what to Eat

Diabetes, medically termed as ‘diabetes mellitus’ is one of the most common medical conditions all over the world and recent surveys show that there are about 16 million patients within the United States of America alone.

Moreover, about 5.4 million of these individuals are completely unaware of the fact that they are suffering from the condition. The same surveys also show that the condition has increased in prominence over the last few decades and does not seem to show any signs of receding.

Diabetes is a condition that will significantly alter the way you live your life and, as a result, in order to be able to treat it or figure out a way of living with it, it is important to understand the condition properly. Diabetes is essentially a metabolic disorder that is characterized by the body being unable to produce or properly utilize insulin (which is a hormone that is required by the body to carry out the conversion of sugar, starch and other foods into energy).

This lack of efficiency will cause the blood sugar levels to rise significantly higher than the optimum narrow bandwidth that it should ideally be maintained at. Diabetes is medically categorized into three main groups – type 1 diabetes, type 2 diabetes and gestational diabetes. In the cases of the first two, the condition will have a significant effect on the patients lifestyle as a result of the fact that the glucose breakdown is stopped almost completely – resulting in the body using fat an protein in the production of energy. This causes the patient to lose a substantial amount of weight in the process and other symptoms such as polyuria, polyphegia and polydipsia are likely to become very prominent. In actual values of blood sugar content, a reading of anything less that 70 mg/dl is considered to be a case of hypoglycemia. Some of the other medical complications that are likely to arise as a direct result to uncontrolled and untreated diabetes include blindness, gangrenes, amputations and end stage renal disease – also known as ESRD.

However, because of the fact that medical sciences have advanced so significantly over the last few decades, a number of treatment options have been developed and perfected to ensure that the condition does not affect your life too significantly. This does not mean that you take the condition lightly though, but simply offers you alternatives to ensure that you still lead a comfortable life. When affected by diabetes, what to eat and your overall diet will play a big role in how your body deals with the condition.

There are a number of diabetes diet foods and diabetes diet meal plans available in a number of resources such as the internet as well as the hundreds of healthy living books that you can find at your local bookstore. Primarily, almost all of the most highly recommended diabetes diet meal plans are likely to revolve around the principles of eating lots of vegetables and fruits (choosing from a variety of colors to maximize the variety of nutrition) as well as a lot of non starch based vegetables such as carrots, spinach, green beans and broccoli. Whole grain foods are always the better choice if the other option is over processed grain products while one should also try brown rice with stir fry or whole wheat spaghetti with pasta sauces. Non vegetarian dishes should be restricted to lean meats such as beef and pork products that have the suffix of ‘loin’ such as sirloin and pork loin while it is also highly recommended that you remove the skin from any chicken or turkey dishes prepared.

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