November 2022

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

Chocolates are such a tasty stuff loved by all the ages. Chocolates are mainly made up of cocoa solids. In a chocolate the basic amount of cocoa used is about 70%. Chocolates have some beneficial qualities to health. Chocolates have the traces of iron, calcium and potassium and vitamin A, B1, C, D and E. Cocoa has the content of magnesium. Magnesium deficiency leads to hyper tension, heart diseases, diabetes, joint problems and pre-menstrual tension (PMT or PMS). BENEFITS FOR MEN AND WOMEN o High intake of magnesium content is good for Cardiovascular System and hypertension. o Fat in high quality chocolates will not increase the cholesterol level, because the fats used in this are saturated. o Pre-menstrual drop in progesterone levels is the main cause for the violent mood for women. Adding magnesium will cure it till the level. HEALTHIEST CHOCOLATE A plain dark chocolate is the healthiest as this contains 70% of cocoa. This may not have a large amount of sugar in it. In case of white or milk chocolates, the content of chocolate solids will be less. Dark chocolate is allowed in popular Montaignac diet. These are high in sugar content and saturated fats. HVO (Hydrogenated Vegetable Oil) will be tragic for both teeth and health. Chocolates of commercial and hand made works are more of sugars. They are generally known as Fondant and Praline, fondant is almost 100% sugar. Janet has developed the chocolates with high quality filling in it. The centre of the chocolates is mostly covered with chocolates made up of 70% of chocolate solids. In case of milk chocolates, it is made with 33% of chocolate butter. DO’S OF CHOCOLATE The studies in the content of a chocolate say that chocolate has a content of flavonoids. It is a type polyphenol antioxidant. The University of Scranton proved that chocolate has high antioxidant content when compared with the other foods. In a dark chocolate it contains eight times the polyphenol antioxidant that found in strawberry. In November 2001, Pennsylvania State University found that the chocolate eaters have got good cholesterol. This is found in 23 peoples. In August 2005, researchers from Italy found that the dark chocolate can lower the blood pressure in people with hypertension. It is suggested to take chocolates. Taking chocolates once in a while will not harm. Cocoa has antibacterial agents that fight tooth decay. Smell of chocolates increases the theta waves of the brain. This relaxes you more. Cocoa butter in chocolates contains oleic acid, a mono-unsaturated fat helps in increasing the fat. Drinking a cup of hot chocolate may decline the wish to eat. Eating chocolate increase the life span in men. Mexicans use chocolate to treat bronchitis and insect bites. Carbohydrates in chocolate will increase the level of serotonin levels in the brain. This increases the sense of well being. DONT’S OF CHOCOLATE o Caffeine and bromine in cocoa do not cause nervous excitability. o It is non addictive. o Stearic acid in chocolate does not raise the level of bad cholesterol. NEGATIVES OF CHOCOLATE o This triggers headache in migraine sufferers. o Milk chocolate is high in high in calories, fat and sugar. o Giving chocolate for the pets is harmful. It contains theobromine, which pets cannot digest. Source by Victor Thomas

As I find myself getting nearer and nearer to the 50-year mark, I think it is time that I start thinking more about healthy food snacks. As the half-century mark (boy that sounds terrible) approaches, the situation may seem dire but to tell you the truth, I feel terrific! I do however know that even though I feel great and currently enjoy good health, the habits of years past might come back to haunt me physically. If I do not take steps now to deter future health issues it will be pretty much my own fault. After all I alone control what I put into my mouth to eat. In years past I have not always had the best nutritional habits. I was on the road a lot traveling for work and more than once I ate a couple of king-sized candy bars from the gas station instead of planning out a meal or taking some time to find a healthier alternative. Now that I am older and wiser (older anyway, I am still working on the wiser bit) I am trying to make better nutritional choices. I am opting for healthy food snacks instead of the sugary quick fixes. This transition is not easy. I have found that like a lot of people I am addicted to sugar. There I said it I am a sugar addict. If you have ever tried to wean yourself away from using or consuming sugar I am sure you have found it difficult. It is hard to quit cold turkey. I read somewhere that when your body is craving those sugary sweets that what you are really craving is natural sugar. Natural sugar can be found in natural foods such as fruits. Fruits are my secret weapon to combat my sweet tooth. I must admit that an orange or banana isn’t quite the same thing as a peanut butter cup and although it is not as sweet it does help curb the sugar craving. As time goes by and you have stopped eating refined sugar, food sources containing natural sugars will seem sweeter to you than they did before. Once you have reached this point I would try to add a whole grain snack bar to your healthy food snack arsenal. Be careful though make sure you read the ingredients. Kashi has a great assortment of good tasting bars. These whole grain bars will not spike your sugar levels and won’t leave you tired one hour later like sugar sweets do. They are also a good source of protein and fiber. Just make sure to read the label. Again you are responsible for what you eat not the marketing companies trying to sell all of the horrible products out there. Take the time to be a smart and informed consumer. Source by Ross Gray

We all lead busy lives and finding the time to eat properly can often be a challenge. Can visiting a fast-food restaurant be a healthy choice when looking for a nutritious, hearty meal? You may be juggling taking the kids to school, working an eight-hour day, taking the kids to after-school activities, visiting the gym and this often means having to find food to eat on the run. Unless you have taken the time to prepare a packed lunch (as well as the kids!), it is highly likely that at some time or other, you will find yourself visiting a fast-food restaurant. Most people know that fast-food does not mean healthy food and the typical fare served by these establishments are real diet and health busters. Giant burgers with cheese, bacon and dressings, fried chicken and steaks, pizzas loaded with cheese, burritos and tacos all washed down with large or extra-large sodas and milkshakes. Some meals can contain so much fat and sugar that a single meal would exceed your recommended daily intake for the whole day! Now if you’re a healthy eater and visit fast-food restaurants infrequently, the odd burger or piece of pizza is not going to hurt you. However, if like 40% of Americans, you consider the local fast-food outlet as your second kitchen, it’s time to watch what you are eating and get your health in check. If you do find yourself in a fast-food restaurant, careful choices and common-sense can still mean a tasty, healthy meal can be found. The best rule of thumb is to try and avoid any food in which the calories from fat makes up more than 30% of the whole product. To work out this percentage, multiply the fat grams by nine (the total fat calories) and divide the result by the total calories. Now, so you don’t have to bring a calculator with you every time you eat, you can quickly become used to recognizing the types of foods and methods of preparation which should be avoided. If the food has been breaded, fried or grilled many times then it’s a safe bet that it’s likely high in fat. Be aware that it’s not only burgers, but chicken and fish as well. Many modern fast-food restaurants also have salad bars, so choose a fresh green salad to accompany your main meal. But again beware of adding fattening extras, such as cheeses, dressings and mayonnaise. Low-calorie dressings, if available, are the best alternative. Restaurants now provide nutrition information for their meals and foods, so the health conscious eater or dieter can find out what’s in their food, as well as the calories and fat they contain. If the nutritional information is not clearly visible or available, don’t be afraid to ask a member of staff as they should be able to provide it for you. Eating on the run is something we can’t avoid at some point in our lives, but fortunately we can make healthy choices instead of keeping fast-food restaurants off-limits. Source by Jack Prime

Choosing the right healthy food to eat should encompass many factors. Three important healthy food to eat factors are the following: 1. Does it promote health gain and not weight gain. This may seem obvious, but it can be tricky. People sometimes make pizza and claim it’s a healthy food to eat, by simply tossing on some vegetables. But the pizza most likely will have a large amount of calories, will contain white flour, and cheese. Even though your getting nutrition from the vegetables, the overall effect leans towards a negative due to the other fat gaining ingredients. 2. Is it organic? Fruits and vegetables are always best to obtain by organic means, but this is mainly focused on meat products. Claiming a lean chicken breast is a healthy food to eat due to its high protein content and minimal fat content is fine but what is the actual quality of the meat? With the horrendous conditions of factory farming and the potential for disease, one should really qualify most meat products as a healthy food to eat only if it falls under the umbrella of organic. 3. What is the sodium content? I include this because it is such an overlooked aspect of today’s healthy food to eat decision making process. High sodium has a lot of negative health benefits. Too often one will think they are choosing a healthy food to eat without realizing the sodium content is actually through the roof. An example of this can be bread. Many breads on the market which are being promoted as a healthy food to eat actually contain high sodium levels. There is a brand named Ezekial which is one of the lowest sodium breads available. Also canned fruit and vegetables that you may believe to be a healthy food to eat is often loaded with sodium from the solution needed to preserve the product. Fresh fruit and vegetables are always best. An added note that any generic sauce you put on your food will most likely add enormous amounts of sodium to your food, turning it into not a healthy food to eat. These are three important factors to aid in your search for healthy food to eat. Source by Chess McDoogle

Due to the fast food culture that has taken over our food choices, it’s become quite of a challenge to be able to make smart food choices. Children and adults alike would rather prefer junk food over traditionally cooked food because of its simplicity in preparation, enhanced taste and instant gratification. It’s unfortunate that most people don’t take into consideration that nutritional value should be the most important thing that motivates the food choices and not just taste. If you’re one of those who constantly struggle with choosing nutritious food over mere junk, then here is a simple and healthy food nutrition guide that can help you get started on making that transition to healthier eating. Make it a habit to read the nutrition box The nutrition box which is displayed on all types of packaged food is there so that you know the nutritional value of the foods you eat and the calories that are present, depending on the number of servings you consume. Just by making it a constant habit to read what’s written on it will help you get an idea on what types of food that you should consume more and what types of food you should avoid. Follow a personalized nutritionist’s food guide If you are obese or gravely undernourished, then it would be best to ask the advice of a professional nutritionist immediately. Nutritionists are experts on knowing which foods have what types of vitamins, minerals and nutrients in them and can help you by providing you a detailed plan on the types of food you should be eating depending on your weight and body’s health. Have at least 5 servings of fresh fruits and vegetables As a general rule, fruits and vegetables should always be regularly consumed in big quantities each day for their high vitamin and minerals content. Following a food nutrition guide that is brimming with Fruits and vegetables is also a great way for a person to maintain their weight without having to take the drastic measures of extreme dieting or over exercising. Since they are also rich is water, they can easily satisfy any hunger pangs or remedy blood sugar levels when they drop. Cut back on foods that contains saturated and processed fats Saturated and processed fats are basically the cornerstone of the fast food diet and have contributed greatly to the rising obesity rate that the world is experiencing today. Saturated and processed fats should be cut back to the recommended minimum amount as, although they make food very tasty, they can have a serious effect on your health when consumed in excess. Repeat the phrase “you are what you eat” to yourself over and over again Always remember that you are what you eat. So if you eat healthy foods, then you will have a healthy body in return. On the other hand, if you eat junk, then your body will reap the consequences. Never compromise your health by being indifferent to foods with real nutritional value. Keep this simple and healthy food nutrition guide in mind and in no time you will be eating your way to a healthier and stronger body than ever. Source by Sean Jordan

Balance diet is needed by individuals who want to lose weight. If you create your own program this can be fun. There are many ways in which you can try losing weight or using diet pills for a varied success. Think on a program that you can benefit from and you know you own body better than any other person. With the programs you have try new and several things and jot it down for you to remember it. The key that you are to consider if you implement your own program is not to get discouraged. Have documentation with your program to know your progress. With your healthy eating plan follow a healthy food pyramid. It emphasizes healthy fats in your diet, vegetables, and low glycemic load carbohydrates. There is a representation that is conceptual with the types of foods that make your diet up. Versions are made with different organizations for people to follow. Examples of the new pyramid include nuts, seeds, lean animal protein, extra virgin olive oil, and avocados. This shows a healthy diet nutritional framework and a good management of weight. Exercises should also be done to be physically fit as well as mentally. If you want to have easy and free plans go back to the natural foods that you have. Healthy food pyramid can lead you to the basics. There are several food groups that one can choose from and with that different nutrients are being acquired that is essential to your body to make you strong and give for you to be fit. There are great ideas on the menus for you to eat during your meals. During breakfast you can have a plate of healthy cereal fiber with a slice of banana and low fat milk with a toast of whole grain. Another menu would be a cooked porridge with wheat germ or raisins to be served with low fat milk with a sliced tomato that is fresh. You can also have a bowl salad containing fresh fruits with non-fat yogurt. During lunch time, you do not need to have a large menu. Try a whole meal bread sandwich with filling that is suitable for you like tuna, salad or chicken. With dinner maintain a protein-based meal for this can lower the rate to which fats in your body is being restored. You need to follow a good meal diet for you to maintain a healthy body and to be fit. With healthy food pyramid you will be able to know what foods are good for you. You need to be very careful in choosing the healthy foods to purchase and ensure that this will give you the exact nutrients that your body needs. Enjoy what you prepare and serve during your meals and have a great moment to share your experiences with your diet meals together with your family and friends. Stay healthy and well with the healthy food pyramid guide. You can eat foods with your preference and now matter what that food is just be very safe and know its nutrient factor. This would be a great idea that one can follow all the way long with your diet. Source by Khuzy Bain

Healthy lifestyle is indeed what you need. A nutritious balance in planning of your meal is important. You want to be satisfied of the kind of foods you want to prepare wherein you will be able to achieve the nutritional requirement needed by your body. There are times that you already forgot to eat your dinner because you are already tired from work all you want to do is to have rest. It is essential to have simple healthy food recipe for dinner in order for you to have the chance to eat a guaranteed foods that are good for your health. At home you have your cookbooks that you feel like these are already ornament. Foods are great and pretty cool to look at that you want to try to know how to cook and prepare it but actually these are now useless if you try to pick a meal that was being served on the table. To think, with your hectic schedules you cannot even do it at all. With little time you can find or try other ways on how to make it simple and fast for you to cook food. Healthy food recipes that are great can be compiled that would be easy to do for friendly dishes, simple suppers and family meals. One of type of healthy food recipe that is really a nutritious one is a veggie meal. You can have this as a source of protein that will give you more idea to know more other recipes with regards to a healthy diet. Why not try a vegetable lasagna recipe. This is a kind of vegetarian lasagna that is best once you have tasted it. This can be done by placing the vegetables into the oven for it to be roasted and bring out smoky, rich flavors and this dish is much appealing. It is a good choice for everybody or guest on dinner time. Ingredients to be prepared are lasagna sheets, 2 zucchini, 1 eggplant, 1 red pepper, 1 white or red onion, small bunch of fresh basil, 2/3 cup/75g/30z grater mozzarella, 1/3 cup/50g grated parmesan, 3 cups/600g of cottage cheese, olive oil, and 500g/pound or fresh potatoes. Method in doing this begins by having the vegetables roasted, and then tosses the courgette and eggplant in the roasting container with the, garlic, onion, tomatoes, and pepper. Add olive oil 3 tablespoons and then season it with salt pepper and you must stir it well. Next thing to do is for you place it in a hot oven in the degree of 200c/400F in one hour until the vegetables are starting to brown and very soft. You then remove the cooked vegetables from the oven and stir in the basil and olives. After doing so you can now start the vegetarian lasagna. Put one-third mixture of the vegetable at the base of a baking dish, with one-third of mozzarella being covered and now the lasagna sheets then add a layer of cottage cheese. Just repeat this layer pattern and finish it with a layer of cheese together with parmesan to be sprinkled. Lastly baked it for thirty minutes until it becomes golden you then now can enjoy the healthy food recipe. Source by Khuzy Bain

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

Every component of pizza – crust, toppings, sauce and cheese are thought to be unhealthy. This is no longer the usual case today. Many pizza parlors today offer this delectable food in a new way – the use of organic ingredients only. Thus, every slice of organic pizza becomes healthy food. Many of us believe that pizza is very unhealthy food because it contains ingredients that can add weight to the consumer. A slice of pizza has many calories, depending on its toppings and crust. This connotation will change if you know how the making of pizza had been modified by many people who advocate the use of healthy and organic ingredients. You may believe that you cannot rely on pizza delivery and that the healthy kind can only be made available when you create it yourself. But you are wrong because today, many pizza stores had started to serve purely organic pizza. The making of a healthy pizza means using the right ingredients, all natural and organic. Let us take a look at the different basic ingredients in the making of a pizza. Crust You can examine the dough which actually is the crust. You can have gluten-free dough. Many people find its taste horrible but then, your palate can adjust to this taste until you get used to it. The gluten-free pizza can either be chewy or crispy; you can have it thin or thick. Good pizza stores find the right balance between crispiness and chewiness to come up with a flavorful and good crust. This good recipe for crust blends together different types of flour. Tapioca flour, brown rice flour and sorghum flour, all organic and gluten-free varieties, can be used. Some ingredients like brown sugar, sea salt and olive oil can be added to add flavor to the crust. Depending upon your choice, you can have a thin or a thick crust. You can even have options for the shape, round or square. Sauce The sauce is another important part of a pizza. Organic ingredients can be purchased from farmer’s markets. This can be made of fresh tomatoes infused with fresh herbs and garlic. Then these ingredients are pureed in a food processor. There are different textures of sauce; with diced tomatoes, it can be a little bit chunky. You can opt for a spicy or sweeter flavor and to add more health benefits, this is made with low levels of sugar and sodium. Toppings There is a wide range of choices for toppings. To really make it ultra healthy, you can choose organic vegetables such as broccoli or cauliflower florets, mushroom, sweet bell pepper and more other choices. You can have some low-sodium organic ham, bologna and others meat toppings. Meat can also be organic now so this is the kind that is added to the toppings. Cheese Pizza is never complete without the cheese. You can use little amount of cheese or you can have lots of it. The most classic kinds are mozzarella and goat cheese. There are kinds that used skimmed milk and with this, you get less fat which is beneficial if your are conscious with your calorie intake. With all these ingredients put together and baked properly, your pizza can be the healthiest of foods. The secret is just having purely natural ingredients to have a real organic pizza. Source by Fuentes Roberson