15 Tips For Choosing Healthy Fats In Your Diet

For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.

But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend.

Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy). 

But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy? Here are tips for choosing healthy fats in your diet:

1.    Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts.

Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.

2.    Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1.

  These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats.

These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.

3.    Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil.

Olive oil is actually higher in calories than butter but contains no cholesterol.

4.    Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.

There are different grades of olive oil you can try until you find one that suits your palate.

Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.

5.    Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion.

Rinse off the salt water they are usually packed in to make them healthier, and enjoy!

6.    Substitute olive oil for butter in a range of recipes.  Use it as a spread on bread and for cooking and frying.

If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.

7.    Eat avocados.  These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated.

They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.

8.    Use guacamole instead of mayo in your sandwiches.  Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice.

Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more. Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats.

In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.

9.    Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.

Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.

10.    Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally.

A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.

11.    Switch to peanut oil.  Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body.

It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.

12.    Cook at home using healthy oils so you can steer clear of artery-clogging trans fats.  Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.

Trans fats are created by pumping hydrogenmolecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.  Trans fats are damaging to heart health and should be avoided as much as possible.

13.    Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.

Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.

14.    Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor.

Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes.

If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.

15.    Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health.

Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.

Enjoy your day.

20 Tips For Choosing Healthy Fats In Your Diet

For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol.

But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend. Emerging research has shown that there is such a thing as healthy fat which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy). 

But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy?

Here are 29 tips for choosing healthy fats in your diet:

1.    Choose plant-based oils such as olive oil, or peanut oil if you are not allergic to nuts.  Plant based oils will not contain cholesterol as compared with animal-based oils such as butter.

2.    Choose monounsaturated and polyunsaturated fats. Mono means 1 and poly means more than 1.  These fats are most easily used by the body for a range of important functions and are healthier for you than saturated fats. These will help you feel full and make it less likely that you will eat saturated fats from animal products, such as butter and lard.

3.    Go Mediterranean. The Mediterranean diet has been shown to be heart healthy due to the proportion of olive oil used as dressing and cooking oil. Olive oil is actually higher in calories than butter but contains no cholesterol.

4.    Choose natural oils, not ‘lite’ or ‘light’ ones. Some people find the taste of olive oil a bit overwhelming, such as that of Extra Virgin Olive Oil, or EVOO.  There are different grades of olive oil you can try until you find one that suits your palate. Avoid oils labeled lite or light, however, because those words do not usually refer to the color of the oil, but the fact that is has been blended with another type of oil, one potentially less healthy for you.

5.    Eat olives. These tasty little foods are the origins of olive oil, so you can get all the benefits of the oil plus a tasty snack for only a few calories per portion. Rinse off the salt water they are usually packed in to make them healthier, and enjoy!

6.    Substitute olive oil for butter in a range of recipes.  Use it as a spread on bread and for cooking and frying. If you miss buttercream frosting on your cake, try a simple glaze of water and powdered sugar instead, with a dash of olive oil for body and texture.

7.    Eat avocados.  These tasty fruits contain a range of heart-healthy fats 75% monounsaturated and 25% polyunsaturated.They are versatile and can be used in sandwiches, salads, Mexican and Tex-Mex meals, and more.

8.    Use guacamole instead of mayo in your sandwiches.  Make your own guacamole by mashing fresh avocado with some fresh tomatoes cut into cubes and a squirt of lemon or lime juice. Use your guacamole as you would mayonnaise, on turkey sandwiches, with your tuna salad, and more. Be careful of commercially prepared guacamole, however, as it can often contain unhealthy fats. In fact, some actually contain very little avocado. If you must buy it, be sure to read the label to make sure avocado is listed as the first ingredient.

9.    Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.  Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.

10.    Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.

11.    Switch to peanut oil.  Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory.  It works well in Asian-style dishes.

12.    Cook at home using healthy oils so you can steer clear of artery-clogging trans fats.  Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.  Trans fats are created by pumping hydrogenmolecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.  Trans fats are damaging to heart health and should be avoided as much as possible.

13.    Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.  Coconut oil has been shown to offer a range of healing properties and can improve your digestive health. It is usually solid at room temperature but becomes liquid on warm days.

14.    Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes.  If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.

15.    Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health. Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.

16.    Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.

17.    Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber. The only downside is they can be costly; look for bargains in your local warehouse club.

18.    Explore nut-based oils.  We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.

19.    Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy. The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.

20.    Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking. Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods.

Some researchers express concern at eating too much soy, especially genetically modified soy.

 Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.

Facts About Chocolate – The Heart Medicine

An every day ratio of dark bitter chocolate could help prevent heart diseases, according to a study realized by a team of Swiss researchers. The Swiss researchers say that the anti-oxidants from chocolate could prevent the blood veins to become smaller and less wide.

The research team came to this conclusion after testing on a group of 20 volunteers, which were smokers without health problems. The subjects were asked not to eat any types of aliments rich in anti-oxidants such as apples, onion and cabbage and after that they were given 40 grams of different types of chocolate.

Two hours after consuming the chocolate, the echo-graph showed that black chocolate, with a cocoa percent of at least 74%, significantly improved the blood flow. Additionally, ulterior tests showed that the risk of encountering blood accidents and blockages has been decreased to half of the initial risk. 

However, white chocolate did not achieve similar effects. The researches that performed the study say that dark chocolate contain the biggest quantity of anti-oxidants for one gram than any other products like red vine, green tea or forests fruits.

Chocolate is indeed an aliment that has many anti-oxidant elements in it. But it also contains fats and glucoses in huge quantities. So, it can cause weight problems if excessively consumed.

The best thing to do is to adjust your chocolate portion to your actual weight and to the amount of physical effort you make everyday. Persons that are involved in a great deal of effort can consume chocolate without fearing weight problems. 

But the ones that don’t, like people working in offices, sitting all day on a chair and not doing any kind of sports are confronted with a big problem if they eat too much chocolate. If the organism doesn’t call for sweets, like it does when we are cold, tired or worn out, then the chocolate use should be reduced to a minimal portion a day.

6 Techniques To Loose Weight Rapidly

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities.

 There are a lot of positive changes once a person experience weight loss.  It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen.

This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over-weight's life:

First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements.  Begin by learning a diet food plan that can easily be accustomed with.

  Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

Second: Set realistic approaches.  The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks.  Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans.  Try substituting one program for another to compensate the body's reaction.

  Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can.  If walking is all that can be done, then walk for this is proven the best exercise.  Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion.  A single serving of whole grain bread moves fat through the digestive system faster.

 Grains turn into blood sugar that spikes the body's insulin level.  Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat.  Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried.  It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Takes lots of fluid.  Drinking at least six to eight glasses of water a day keeps the body refreshed.  Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. 

Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

Nutrition For The Elderly

Healthy eating and nutrition for the elderly is greatly impacted by several factors, one of them being a change in body composition.  During the later years in life, the body will lose bone and muscle and gain fat because the hormones aren't very active anymore.

There are many factors which hinder an elderly person's health.  The information below will help you to lead a healthy life - no matter how old you may be.

Water

Water in the body decreases with age, so many older folks will become dehydrated very easily.  Sometimes
they won't feel thirsty, while other times it's too much work to pour a glass a water.  With this in mind, it's recommended that they drink at least 1 ounce of water for every 2.2 pounds of weight.

Protein

At this stage in life, protein is very important. Protein is needed to support a healthy immune system and prevent the wasting of muscle.  Since energy needs are less, older folks should eat high quality protein such as eggs, lean meats, poultry, and fish.

Carbs and fiber

Carbohydrates are the main source of energy for the entire body.  You can find carbs in bread, cereals, pasta, and other grain products.  A diet that's high in fiber and water will help to prevent constipation as well.

Fat

Fat intake for the elderly should be limited, not eliminated.  You can limit fat by choosing lean meats, low fat dairy products, and food recuperation methods that don't include frying. 

Iron

For the elderly, iron deficiency can be seen with those who aren't eating much.  Good sources for iron include lean red meats or breakfast cereals.

Zinc

Zinc intake is normally with the elderly, and to make matters worse, it's not absorbed very well either.  Meat, poultry, and fish should be a part of your diet to help you meet the requirements for zinc.

Calcium

Calcium is one ingredient that most elderly folks simply aren't getting enough of.  Most believe that milk upsets their stomach, and therefore they will avoid it. 

They should be getting around 1,500 mg of calcium a day, and nonfat powdered milk can be used in recipes as a substitute for milk.  Other foods such as yogurt, low fat cheese, and broccoli can also help you meet the requirements for calcium.

Vitamin B12
In order to absorb the benefits of B12, the intrinsic factor must be produced by the stomach.  Most elderly people suffer from a deficiency in B12 because they have a condition known as atrophic gastritis.  This
condition causes inflammation of the stomach, bacterial overgrowth, and the intrinsic factor.

Without the intrinsic factor, this vitamin can be absorbed. Each one of the above nutrients are needed to keep
an aged body in good health.  Elderly individuals should try to stay active and strive for a well balanced diet.

  Even though the aged body isn't the same as it used to be, proper care and the right nutrients can help the elderly enjoy a healthy and long life.

How To Eat Healthy While On Vacation

It can be very tempting to abandon your good sense of healthy eating on vacation.  Although you may strive for healthy eating, it's easy to drift off and grab an ice cream cone here and there.  There are however, ways to watch what you eat on vacation.

It's easier than ever these days to request a low fat or vegetarian meal on airplane flights.  If you choose to instead drive to your destination, the quest to find healthy food can get a bit more complicated.

Rather than simply relying on greasy foods for nutrition, pack some nutritious foods in a cooler full of ice packs.  Fruits and vegetables, crackers, yogurt, and sandwiches are all great to have with you on the road. 

Once you arrive at your hotel, you should do yourself a favor and turn the minibar key down - as this helps to avoid the temptation.  If your hotel offers a continental breakfast, stick to fruits, cereals, and proteins.  If your hotel has a stove or microwave, consider bringing your own healthy food with you.

If you simply must eat out, do so only when you are hungry.  Restaurants will usually serve large portions, so be careful.  If you do go a bit over on a meal, simply cut back on the next. 

If you find it hard to fit in three square meals a day, try to fit in six smaller meals or snacks, as your body needs fuel every four hours or so. When you eat out, avoid appetizers.  Whatever you do, do not miss any meals.

When it's possible, you should avoid eating large meals at night.  When your body gets ready for sleep and slows down, it also burns calories at a much slower pace.  Never eat bread before bed, and make sure to avoid the butter.  Choose fish or poultry for your meal instead, and include vegetables as a side dish. 

Even though it may sound hard, eating healthy on vacation isn't really that difficult.  All you have to do is use a little will power, and pass up foods that you know aren't good for you.  This way, you'll enjoy healthy eating and a healthy lifestyle wherever you go.

The next time you go on a vacation, always remember that eating healthy is a way of life.  You can afford to get something you crave, although you shouldn't make a habit of it. 

One ice cream cone or a pizza isn't going to matter - as long as you know when to stop

Eating Healthy On The Run

Whether your traveling on the go or around the home, you don't need to give up healthy eating  simply because you are on the run.  The fact is, healthy eating is even more important when your trying to keep up with a busy schedule.

Having a good diet will help your body to handle stress better.  As you hustle about, a healthy meal
is probably the last thing you think about.  The following tips can help you eat when your on the go.

Restaurants

With tempting menus, large portions, and a festive atmosphere, it's easy to skip healthy eating.  It's okay to splurge every now and then, although you'll pack on a lot of weight if you make it a habit. When you eat out at restaurants, always be smart  about it.

Airports

An airport can be a very stressful place, although you shouldn't scrap your diet because of it.  Eat because you are hungry, not because of stress,  boredom, or to kill time.

In your car

Keep some healthy snacks in your car at all times, so that when you get hungry - you have them.

At home

Evenings and mornings are busy times in most homes. Making the time to eat can be hard, although you shouldn't run out the door without eating breakfast first.  Cereal with milk, a banana, muffin, or even
a bagel is a great way to start the day.

Anytime you are on the go, always make sure that you make the right food decisions.  You can take healthy
food with you if you need to, so that you have it when you need it.

  Eating healthy on the go is easy to do, once you know how.  Never sacrifice healthy food for junk, as your body will regret it later.

4 Important Cooking Oils

Everyone knows the foods to eat that improve health, although how we cook the food can be just as important. With there being so many oils and butter products claiming to be the best, it can be quite difficult
to know which ones to use and which ones to avoid.

1.  Canola oil

Canola oil is a popular oil, with many physicians claiming that it has the ability to lower the risk of heart disease.  The oil is low in saturated fat, high in monounsaturated fat, and offers the best  fatty acid composition when compared to other oils.

You can use canola oil in sauting, as a marinade and even in low temperature stir frying.  It has a bland flavor, which makes it a great oil for foods that contain many spices.  Unlike other oils, this one won't interfere with the taste of your meal.

2.  Olive oil

olive oil offers a very distinct flavor with plenty of heart healthy ingedients.  The oil is rich in monounsaturated fat, helps to lower cholesterol levels and reduce risk of cancer.  It's also rich in antioxidants and has a very long storage life.

Even though it can be used in cooking, it's the healthiest when uncooked, such as with a salad or dipping sauce.  When you use it with cooking, you should heat it on low to medium temperatures, making sure to avoid high heat.

3.  Butter

Butter is one food that has been around for many, many years.  Butter tastes good, and offers sources of Vitamin A and other fat soluble vitamins such as E, K, and even D.  Butter is also made from natural ingredients and not chemically or artificially processed.

You can use butter with cooking, baking, or even as a spread.  You can also pair it with creamy sauces, marinades, baked dishes, or even bread.

4.  Margarine

Margarine was first introduced as an alternative to high fat butter.  When it was first created however, it was loaded with trans fat, a substance that we now know raises bad cholesterol.

As a cooking oil, margarine tastes good, it's lower in fat than most oils and butter, and it's quite easy to spread.  It's available in a variety of different products and a good source of vitamin E.

When it comes to cooking with oils, there are several at your disposal.  There are many more than what is mentioned here, although the ones above are the most popular.

 Eating healthy involves cooking healthy food - which is where your cooking oil really takes center stage.

Making Children Eat Healthy

Fast food is a big part of modern life these days, making it very hard to teach a child how he or she should eat healthy.  The cheapest and easiest foods are those that are normally the least healthy. If  you give your child the choice between healthy food and junk food, you normally won't like the results.

Even though it isn't possible to get a child to like all healthy foods, there are some ways to get your child to try and hopefully like at least a few of them.  You can be as creative as you like, as getting  kids to eat healthy foods can be a little harder than you may think.

-  Sneak the healthy food in.  Even though it would  be great if your kid understood the importance of  fruits and vegetables, this isn't always possible. If you can't get them to eat good food willingly,  there are ways to sneak them in, such as making  muffins out of bananas or apples, or pizza with spinach on it.

-  Call fruits and vegetables by funny names.  You can refer to broccoli as "trees", making them more fun to eat.  There are many different names you can call fruits and vegetables, even making up your own if you prefer.  Most kids prefer to eat foods that sound fun.

-  Make the foods taste better. Ranch dressing is great for broccoli, while peanut butter is a great topping for celery.  There are several combinations for vegetables that can make them taste much better.  You can let your child pick a topping for a vegetable, even if it's something you wouldn't normally like yourself.

-  Dress the vegetables up.  Just as much as calling them names help kids eat healthy foods, making them
look funny also helps.  You can do this by making  funny designs on the plate, or setting them up to look like people.  Although some parents don't like their kids playing with their food, sometimes it helps to get them to eat healthier.

There are several ways to make your kids eat healthier, but to make them enjoy it also has to be fun as well.  This isn't always an easy task, because kids normally don't like foods that are good for them.  It can however, be done with a bit of creativity.

Hopefully, doing this will help your child develop a love of healthy foods for the rest of their lives.

Eating Healthy For Vegetarians

The vegetarian way of eating can be a very healthy style of eating.  The rules still apply with healthy eating,
although you should add variety, balance, and moderation.

A vegetarian is someone who avoids all types of meat, whether it be hamburgers, hotdogs, chicken, or even fish.Vegetarians are also sometimes classified by the type of food they are or aren't willing to eat.  For example,Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products.  A Vegan on the other hand, will avoid all food that has any trace of animal origin.

Because they don't eat meet, vegetarians will often wonder how they'll get enough protein.  Although you may not realize it, the average American actually consumes more protein than he actually needs.  For the lacto-ovo vegetarian, dairy products are an excellent source of protein.  Vegans on the other hand, get their protein from nuts, seeds, and soy products.

Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split
peas, pinto, soy, kidney, and many more.  Some of them you are already familiar, such as kidney beans in
chili, fried beans in Mexican dishes, red beans and rice, and pinto beans.  Although some beans taste good
as they are, others are available with different flavors to help enhance their taste.

  Nuts are high in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation.  By having  one cup of cooked beans, you'll get the same amount of protein as eating two ounces of meat!

The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals.  To have an adequate intake of B12,  vegans should regularly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk. 

For calcium, vegans can rely on orange juice or soy milk, as they are fortified with calcium.  Beans and
leafy green vegetables will also contain some calcium as well.

Although all types of vegetarians rely on simple food groups, controlling your vitamins and calcium intake is
something you should always do.  This is very important for eating healthy, as well as staying healthy.  If you
control what you eat, you'll have many years of healthy eating ahead of you.

Facts And Benefits Of Potatoes

Throughout the World, potatoes are popular vegetables, even being ahead of other well known vegetables such as lettuce and onions.

You can cook potatoes in a variety of ways, and they are included in one out of three meals eaten by almost everyone worldwide.

When they are prepared in a healthy way, a potato can be an excellent source of energy and also pack a nutritional punch.

Like oranges, potatoes are very high in vitamin C. The fact is, one medium potato contains 45% of the vitamin C that's recommended for good health. Potatoes are also high in fiber and carbohydrates and contain more potassium than banana.

A potato is naturally low in calories and contains no fat, sodium, or cholesterol.  The skins of the potatoes provide a helpful dose of fiber, iron,  potassium, calcium, zinc, phosphorus, and several B vitamins.

You can prepare potatoes by boiling them, steaming them, or even roasting them.  If at all possible, you should avoid putting potatoes in the refrigerator or freezing them, as cold will turn the potato starch to sugar and cause them to turn dark when they are cooked.

When you store potatoes, keep them in a cool, dark place. Too much light will cause them to turn green.
You can store them in the basement if you have  one, as the basement is the best place to keep potatoes.

From mashed potatoes to baked potatoes, a potato is something we all know and love.  They serve  many different tasty foods, and they provide our bodies with plenty of healthful benefits.

We all eat potatoes, some of us even grow our own.  Whether you grow your on or buy them, the potato is the one vegetable that makes everything just a  little bit better.

Healthy Breakfast Ideas

A lot of studies and research has shown that kids who eat breakfast perform better in school and  have a healthier diet.  Eating breakfast will help promote the proper growth and maximize school  performance as well. 

Breakfast is often times a victim of the morning time crunch. Even though you may be tempted to skip breakfast, you can simplify your morning  routine by following these 8 tips:

    1.  Finish homework and pack school bags at night.

    2.  Decide on what your children will wear to school before you go to bed and locate lost shoes for the    
         following day.

    3.  In the morning, get up 15 minutes earlier.

    4.  Give up computer games and morning television.

    5.  Have healthy foods on hand. You should also shop for breakfast foods with your kids and take into
         account their personal preferences.

    6.  Set the cereal out the night before. For younger children, fill a zippered plastic bag with her portion,
         then add the milk in the morning.

    7.  Allow your children to use the microwave often, as most breakfast foods can be prepared in under 5
         minutes.

    8.  Allow your kids to eat in the car or on the way to school.

There are several foods that you can eat for  breakfast, even leftovers from supper if they  are sufficient.  You can eat bagels, pizza with fruit juice, pretzels, or the normal bacon and eggs that breakfast is known for. 

Most foods are a snap to prepare, and won't take you but a  few minutes.

The next time you are in a hurry in the morning, remember that you are probably about to skip the most important meal of the day. If you follow the tips above, you'll find that you have plenty of  time for breakfast.

Watch Your Fat Intake

This information is aimed at helping you to reduce your fat intake.  The average individual eats too much fat, a factor that's linked to a variety of health problems, including cancer.

Diets that are high in fat are associated with breast and colon cancer, with some studies linking high fat to prostate cancer as well.

A majority of people can bring their fat intakes down to a healthy range by making a few adjustments in the way they shop, cook, and prepare the foods they eat.

Now days, it's getting easier and easier to control the amount of fat you consume.  The fat content of
foods are now available through the nutrition label and through brochures distributed by food companies
and even fast food restaurants.

You can use this information on nutrition to choose lower fat foods by comparing products and food
brands.  Once you have a rough idea of what a healthy intake of fat is, you'll know what you can and what
you can't have.

From day to day, the amount of fat you eat will vary.  Some meals and some days will be higher in
fat than others.  Even high fat meals can be kept  in line with healthy eating as long as you balance
those days accordingly. 

The average fat intake over the course of weeks and months is important, not the fat intake of every meal and food you consume.

Younger adults and high active adults who have higher calorie needs can probably eat a little more
fat.  Older adults and those that aren't very active should aim for a lower fat intake. This way, you can control your fat intake and avoid the many  problems that fat is associated with.

The Healthiest Foods You Can Easily Get

The following is a list of the healthiest foods that you can get. This will help you get an idea as to what foods are the best for your body.

Fruits

Apricots

Apricots contain Beta-carotene which helps to prevent radical damage and also helps to protect the eyes.  A single apricot contains 17 calories, 0 fat, and one gram of fiber.  You can eat them dried or soft.

Mango

A medium sized mango packs 57 MG of vitamin C, which is nearly your entire daily dose.  This antioxidant will help prevent arthritis and also boost your immune system. 

Cantaloupe

Cantaloupes contain 117 GG of vitamin C, which is almost twice the recommended dose.  Half a melon
contains 853 MG of potassium, which is nearly twice as much as a banana, which helps to lower blood pressure.  Half a melon contains 97 calories, 1 gram of fat, and 2 grams of fiber.

Tomato

A tomato can help cut the risk of bladder, stomach, and colon cancers in half if you eat one daily. A tomato contains 26 calories, 0 fat, and only 1 gram of fiber.

Vegetables

Onions
An onion can help to protect against cancer.  A cup of onions offers 61 calories, 0 fat, and 3 grams of fiber.

Broccoli

Broccoli can help protect against breast cancer, and it also contains a lot of vitamin C and beta- carotene.  One cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.

Spinach

Spinach contains carotenoids that can help fend off macular degeneration, which is a major cause of blindness in older people.  One cup contains 7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

Peanuts

Peanuts and other nuts can lower your risk of heart disease by 20 percent.  One ounce contains 166 calories, 14 grams of fat, and over 2 grams of fiber. 

Pinto beans

A half cut of pinto beans offers more than 25 percent of your daily folate requirement, which protects you against heart disease.  Half a cup contains 103 calories, 1 gram of fat, and 6 grams of fiber.

Skim milk

Skim milk offers vitamin B2, which is important for good vision and along with Vitamin A could improve
allergies.  You also get calcium and vitamin D as well.  One cup contains 86 calories, o fat, and 0 fiber.

Seafood

Salmon

All cold water fish such as salmon, mackerel, and tuna are excellent sources of omega 3 fatty acids, which help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber.

Crab

Crab is a great source of vitamin B12 and immunity boosting zinc.  A 3 ounce serving of crab offers 84 calories, 1 gram of fat, and 0 fiber.