How to Choose and Prepare Your Healthy Diet Foods

Data compiled by the U.S. Department of Agriculture indicate that at least 40 percent of the people in USA routinely consume a diet containing only 60 percent of the Recommended Daily Allowance (RDA) of each of ten selected nutrients. This means that close to half of the population (and very likely more) suffer from a deficiency of at least one important nutrient. A poll of 37,000 Americans conducted by Food Technology found that half of them were deficient in vitamin 65 (pyridoxine), 42 percent did not consume sufficient amounts of calcium, 39 percent had an insufficient iron intake, and 25 to 39 percent did not obtain enough vitamin C. Additional research has shown that a vitamin deficiency may not affect the whole body, but only specific cells. For example, those who smoke may suffer from a vitamin C deficiency, but only in the lung area. Whenever you seek to correct a vitamin or mineral deficiency, you must recognize that nutrients work synergistically. This means that there is a cooperative action between certain vitamins and minerals, which work as catalysts, promoting the absorption and assimilation of other vitamins and minerals. Correcting a deficiency in one vitamin or mineral requires the addition of others, not simply replacement of the one in which you are deficient. This is why taking a single vitamin or mineral may be ineffective, or even dangerous, and why a balanced vitamin and mineral preparation should always be taken in addition to any single supplements.


Clearly, a healthy diet must provide a proper balance of the four essential nutrients, as well as a rich supply of vitamins, minerals, and other micro nutrients. However, it is not enough simply to purchase foods that are high in complex carbohydrates, fiber, and complementary proteins, and low in saturated fats. Food also must be free of harmful additives, and it must be prepared in a way that preserves its nutrients and avoids the production of harmful substances.

When nutritionists talk about diet, they are referring to live whole foods, unprocessed food with nothing added or taken away. Whole foods are more healthful because they contain no potentially harmful ingredients. In addition, plant foods are full of hundreds of phytochemicals that can help prevent disease and keep the body healthy. These are our frontline defenders against cancer and free radicals. Foods known to supply important phytochemicals include soybeans and soy products, broccoli, citrus peels, flax, garlic, green tea, grapes, and tomatoes.

Avoid Foods That Contain Additives and Artificial Ingredients Additives are placed in foods for a number of reasons: to lengthen shelf life; to make a food more appealing by enhancing color, texture, or taste; to facilitate food preparation; or to otherwise make the product more marketable.

Certain additives, like sugar, are derived from natural sources. Other additives, like aspartame (in NutraSweet and Equal), are made synthetically. Sweeteners derived from natural sources include sucralose, the compound used in Splenda. Sucralose is synthesized from sucrose (sugar) and appears to be inert metabolically, which would make it ideal for people with diabetes. However, sucralose might be stored in the body simply because this synthetic molecule is never found in nature and the body is not equipped to metabolize it. We would advise limiting the use of this additive/artificial sweetener.


Although many additives are used in very small amounts, it has been estimated that the average American consumes about 5 pounds of additives per year. If you include sugar the food processing industry's most used additive the number jumps to 135 pounds a year. Anyone whose diet is high in processed products clearly consumes a significant amount of additives and artificial ingredients.

At their best, additives and artificial ingredients simply add little or no nutritional value to a food product. At their worst, some additives could pose a threat to your health. The history of additive use includes a number of products that were once deemed safe but later were banned or allowed only if accompanied by warnings. The artificial sweeteners cyclamate and saccharin are just two examples of such products. Other additives, like monosodium glutamate (MSG) and aspartame, are used without warnings per se, but packages of food that contain them are now marked in the United States with sometimes cryptic statements, such as "PHENYLKETONURICS: CONTAINS PHENYLALANINE," which appears on packets of Equal, NutraSweet, and other products containing aspartame. These products may cause problems for some sensitive people. The long term effects of most sugar substitute additives, including sucralose, are unknown. A safer sugar substitute is an extract made from the Keib Sleviu rebaudlana, vracri is available in health food stores.


Increase Your Consumption of Raw Produce
The most healthful fruits and vegetables are those that have been grown organically without the use of insecticides, herbicides, artificial fertilizers, or growth stimulating chemicals. Organic produce can be found in select health food stores, as well as in some supermarkets and greenmarkets and through food co-ops. When choosing your produce, look for fruits and vegetables that are at the peak of ripeness. These contain more vitamins and enzymes than do foods that are under ripe or overripe, or that have been stored for any length of time. The longer a food is kept in storage, the more nutrients it loses. Once you get your organic produce home, running water and a vegetable brush are probably all that will be needed to get it ready for the table. If the produce is not organic, however, you will want to wash it more thoroughly to rid it of any chemical residues. Use a soft vegetable brush to scrub the foods, and then let them soak in water for ten minutes.

You can also clean produce with nontoxic rinsing preparations, which are available in reputable health food stores. If the products are waxed, peel them, because wax cannot be washed away. Remove as thin a layer of peel as possible.
Most fruits and vegetables should be eaten in their entirety, as all of the parts, including the skin, contain valuable nutrients. When eating citrus fruits, remove the rinds, but eat the white part inside the skin for its vitamin C and bioflavonoid content. Although most people usually cook their vegetables be-fore eating, both fruits and vegetables should be eaten raw if possible. All enzymes and most vitamins are extremely sensitive to heat, and are usually destroyed in the cooking process. If fresh produce is unavailable, use frozen foods instead. Do not use canned vegetables or boxed vegetable dishes, because they usually contain significant amounts of salt and other unhealthy additives. If raw produce does not agree with you, steam your vegetables lightly in a steamer, cooking pan, or wok just until slightly tender.

The importance of breakfast to start the day

Did you know that even today, 20% of the French population zap their breakfast?

We do not say it often enough, but it is true that breakfast is the most important meal of the day, because he gives you the energy to be able to perform at work and at home .
It must be said that people who skip breakfast have an ever greater risk to be overweight than those who eat breakfast, and that their health is generally poorer than those who took this good habit.

The breakfast is very important because it provides vitamins and minerals needed to grow and develop in health, especially among children and adolescents. Moreover, those who eat breakfast tend to eat a more balanced and complete, which helps maintain a healthy weight.

Also, it allows a greater concentration throughout the day, perform better at work, significantly increases your basal metabolism (calories burned by your body) and helps stabilise your weight.

For those children, it is essential that you give them a good example, because your children will take as a model and reproduce your lifestyle and food that you adopt.

A complete breakfast should be minimally 1 serving of each food group is: cereal products, proteins, fruits or vegetables and dairy products.

Do not wait and start tomorrow morning!

The benefits of a meatless diet

For many people cooking without meat can not be delicious. The purpose of this paper is to show you that cooking without meat can be not only beneficial to your health but also to taste delicious.

Scores of people believe that a diet without meat can not be balanced. In fact they are doctors and dieticians who have themselves contributed to this misconception. But now the trends are changing and people are becoming increasingly aware of the evils of meat. In reality, the meat contains saturated fat that can eventually cause heart disease. More meat is low in dietary fiber, so important because it facilitates intestinal transit and reduces cholesterol.
To avoid these problems, many people turn to a meatless diet. In reality it is not necessary to eat meat for a balanced diet. You will have the same intake of vitamins and protein by eating vegetables that consuming meat. More vegetables contain dietary fiber famous very useful to a healthy diet.

A meatless diet also offers the opportunity to vary meals. Given the wide variety of vegetables and other plant materials we can easily prepare delicious and varied meals. Cereals, potatoes and legumes can prepare many inexpensive meatless menus. In addition, fruits and vegetables also give you the opportunity to eat raw. The consumption of raw food has the advantage of not destroy nutrients in food.

Unfortunately few people are aware of the benefits of a diet based on vegetable protein. Could prevent many diseases if a majority of people began to eat vegetables instead of eating meat.

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The 5 Most Important Parts of Healthy Eating and a Healthy Diet

When you think about healthy eating you think about fresh foods and portion control and while those are big parts of healthy eating there are other things to take into consideration as well.

1. Adequacy

Is your diet supplying you with enough nutrients to help your body be healthy?

For instance, are you lacking iron in your diet as iron is an essential nutrient? The fact that you lose some iron everyday means you also need to replace it each day. If you don't and do not eat enough iron rich foods you could develop iron-deficiency anemia and you may begin to feel week, cold, unhappy, exhausted, and suffer from headaches. All of that from not getting adequate iron in your diet. So you can see how your diet should be full of adequate amounts of nutrients to keep your body running physically and mentally.

2. Balance

If you eat a bagel for breakfast, lunch, and supper then you are missing out on a balance with other foods. You need a good balanced diet for good healthy eating.

For instance, consider calcium. Let's say you get enough iron in your diet but don't get much else. Many foods that are high in iron are poor in calcium and a diet lacking calcium can cause poor bone development and bone loss. So to obtain both iron and calcium you have to balance your food choices and eat a good amount of both.

3. Calorie Control

We all know this when we are trying to lose weight but we barely think of it when we are trying to maintain a healthy weight.

The amount of energy taken in should equal the amount burned off throughout the day to maintain a certain weight. Simple as that. This allows you to control your body fat and weight to your liking and not gain the weight and have to burn more calories than you take in just to lose it all.

4. Moderation

Moderation is the key to a healthy diet. This does not mean abstinence or self-denial, it just means moderation. So if you like a certain junk food you can eat it moderately, like once a week, for good health but if you start to eat it every day then it becomes a health risk.

Moderation doesn't just include junk food or fatty food it also includes food that is considered healthy as well. For instance, a good amount of fiber in the diet contributes to a healthy digestive system but too much can contribute to nutrient loss.

5. Variety

To go with moderation and balance, variety is using these talents to the fullest. You should not eat the same food every single day, even if it is highly nutritious food. You may miss out on some important nutrients in your diet that you could be getting if you mixed things up a little.

Also, eating the same thing every day may be doing more damage than good for your health by giving you larger amounts of toxins, additives, and preservatives.

And another reason is mixing up your food is fun and lets you look forward to and enjoy your meals!

7 Easy Breakfast Recipes - Healthy Breakfast

A healthy breakfast is the most important meal of the day, but many of us skip it because of time constraints. Well, now there's no more excuses!
There are several easy breakfast recipes that you can throw together in less time than it takes you to find your keys.

Did you know that numerous studies have found that people who eat breakfast are often slimmer than those who don't? One of the main reasons is this: When you sleep, you're obviously not eating for about 8 hours (unless you have some serious sleepwalking cravings). Your body is in a fasted state, so everything slows down. But, the sooner you eat upon waking, the sooner your metabolism is kicked back into gear for the day.

However, if you skip breakfast, then your metabolism is at a near standstill for all the hours you were asleep, plus the additional hours before your first meal. This is exactly the time when fat settles in and unpacks its bags (and rolls).
And to those who already eat breakfast everyday and are patting themselves on the back, you're not out of the woods yet! Even the most devoted breakfast eater has room for improvement, because a healthy breakfast is the key to weight loss, improved health, and prolonged energy.

Sure, Pop Tarts and bagels will get your metabolism going, but they certainly aren't the healthiest choices. You need a bigger breakfast (around 500 calories) with at least 20 grams of protein to get your body started the right way and keep you satisfied for longer.

OK, this is all getting a bit complicated now, right? How could you possibly have time to make a 500 calorie breakfast with enough protein, vitamins, and minerals to actually do some good?

7 Easy Breakfast Recipes: Healthy Breakfast in Less Than 5 Minutes
If any of these make your mouth water, just follow the easy instructions on how to whip them up before your windshield is defrosted:

1. Blueberry Smoothie With Toasted-Cheese Sandwich

Prep time: 4 minutes 2 slices whole-wheat bread 1/2 c Kashi Go Lean Crunch! cereal 1 c fat-free milk 1 c frozen blueberries 1 1-oz slice Cheddar cheese Pop the bread into the toaster. Dump the cereal, milk, and berries into a blender and liquefy. Stick a slice of Cheddar between the warm slices of toast and nuke the sandwich in a microwave for 15 seconds. It tastes grilled -- but isn't. Benefits: "The cheese and milk in this meal are essential for building and maintaining new muscle," says Christine Rosenbloom, Ph.D., R.D., a professor of nutrition at Georgia State University. "The whole grains in the bread and cereal will help lower cholesterol, and the minerals in the milk and cheese will help keep blood-pressure levels down." Per meal: 509 calories, 26 grams (g) protein, 75 g carbohydrates, 14 g total fat, 12 g fiber

2. Grab-and-Go Breakfast

Prep time: 1 minute 1 medium apple 1/2 pint fat-free milk 1 bran Vita muffin 1 pack Skippy Squeeze Stix peanut butter Slice the apple, grab the milk, muffin, and peanut butter, and go. Squeeze the peanut butter out of its pack onto your apple slices as you eat. Benefits: Vita muffins contain 100 percent of your recommended intake of several important nutrients, including vitamins A, B6, B12, C, D, and E. Foods high in monounsaturated fats -- like peanut butter -- may boost testosterone levels. This meal should help you burn energy more efficiently and lift more weight at the gym. Per meal: 506 calories, 20 g protein, 87 g carbohydrates, 12 g total fat, 15 g fiber

3. Minute Omelette with Toast

Prep time: 2 minutes 1 egg 3/4 c frozen spinach, thawed 1 slice Canadian bacon, diced 2 slices whole-wheat bread 1 Tbsp almond butter 1 c Welch's grape juice Stir together the egg, spinach, and Canadian bacon and pour onto a plate coated with nonstick spray. Microwave for 1 minute or until the egg is fully cooked. Toast the bread and eat it with the almond butter. Chase everything with grape juice. Benefits: Monounsaturated fat in the almond spread will help prevent spikes and drops in blood sugar, which can leave you feeling tired or crabby. Grape juice gives you an antioxidant, called resveratrol, that not only helps lower LDL (bad) cholesterol levels but also helps improve bloodflow to the heart. Per meal: 540 calories, 25 g protein, 73 g carbohydrates, 19 g total fat, 8 g fiber

4. Two PB-and-Banana Wraps With Milk

Prep time: 2 minutes 2 Tbsp peanut butter 2 Eggo Special K waffles 1 medium banana 1/2 pint fat-free chocolate milk Spread a tablespoon of peanut butter over each (briefly microwaved) waffle. Divide the banana between them and roll each to make wraps. Wash down with chocolate milk. Benefits: Eggo's Special K waffles supply complex carbohydrates, which break down slowly in the body and stimulate the production of serotonin, a calming brain chemical. The banana is packed with potassium -- a heart protector. Per meal: 570 calories, 23 g protein, 90 g carbohydrates, 16 g total fat, 7 g fiber

5. The Santa Fe Burrito

Prep time: 4 minutes 2 eggs 1 c Santa Fe frozen mixed vegetables (black beans, peppers, and corn) 1 flour tortilla 1/2 c low-fat shredded Cheddar cheese 1/4 c salsa Mix the eggs and vegetables and spread the mixture on a plate coated with nonstick spray. Cook in the microwave for 1 minute, stir with a fork, and microwave again until the eggs are cooked and the vegetables warm. Pile onto a flour tortilla, top with shredded Cheddar cheese and salsa, fold, and eat. Benefits: "Without protein, guys can lose muscle mass quickly," says William J. Evans, Ph.D., a professor of geriatrics, physiology, and nutrition at the University of Arkansas. This meal is packed with it. Per meal: 530 calories, 36 g protein, 53 g carbohydrates, 18 g total fat, 6 g fiber

6. Black-Cherry Smoothie and Peanut-Butter Oatmeal

Prep time: 4 minutes 1 c R.W. Knudsen black-cherry juice 1 c frozen strawberries 1 c frozen unsweetened cherries 2 Tbsp protein powder 2/3 c oatmeal 1 Tbsp peanut butter 1/2 c fat-free milk Blend the cherry juice, frozen fruit, and protein powder until smooth. Microwave the oatmeal according to the directions on the package. Stir in the peanut butter and milk. Benefits: Men who ate at least one serving of whole-grain cereal (like oatmeal) a day had the lowest risk of dying of any cause, including heart disease, according to a 5-year study of 86,000 doctors. Cherries and strawberries are natural sources of salicylates -- the active ingredient in aspirin -- making them ideal for relieving stress-induced morning headaches. Per meal: 600 calories, 27 g protein, 100 g carbohydrates, 11 g total fat, 10 g fiber

7. Almond-Butter-and-Raisin Sandwich With Smoothie

Prep time: 1 minute 2 Tbsp almond butter 2 Eggo Special K waffles 1 Tbsp raisins 1 Stonyfield Farm smoothie Spread the almond butter on the waffles. Sprinkle the raisins over one waffle and top with the other. Wash down with the smoothie. Benefits: Whole-grain waffles help lower cholesterol and blood pressure, and improve your body's processing of insulin and glucose, a benefit that can reduce your risk of becoming diabetic. Per meal: 600 calories, 21 g protein, 86 g carbohydrates, 22 g total fat, 7 g fiber

Of course, you can combine parts of these, opting certain ingredients in and out. Just make sure you are staying close to the same macronutrient breakdown in terms of protein, carbs, vitamins, and minerals.

Healthy Breakfast Tips

We all know that breakfast is the most important meal of the day, and in order to lose weight, you should never miss breakfast. But, of course, not every breakfast is good for your health and figure. Here are some healthy breakfast ideas that will help you keep hunger off till lunch time, give you a boost of energy for the entire day and will contribute to your health.

1. The best way to start your day may be a bowl of whole grain cereal with low-fat milk. Fast, simple and healthy. When shopping, look for cereal that is high in fiber - at least 5 grams per serving. Prefer cereals with minimal sugar: corn flakes instead of frosted flakes, regular Cheerios instead of sweetened versions. Ideally, buy unsweetened cereals, and if you need, add sugar yourself, as much as you need. You will certainly add less sugar than manufacturers put into their sweetened versions.
2. Another fast morning meal - eggs. Prefer poached eggs to fried ones, if you want to cut calories - eat egg whites only. They make an excellent breakfast that will hold you full and energetic till lunch. If you like omelets, make a vegetarian omelet with skim milk, cook it on a griddle that doesn't need oil.
3. Oatmeal is a perfect breakfast - nourishing, rich in fiber. Add some milk and sugar if you like, or try to add salt and eat it with a slice of low-fat cheese.
4. Drink a glass of juice instead of coffee. Juice will wake you up and give you energy for your work day just like coffee, but it's much healthier.
5. Eat a fruit, or make a fruit salad for breakfast. Just chop your favorite fruit and add some unflavored yogurt. A morning portion of vitamins and good mood is guaranteed.