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Whole grains include wholemeal breads, wholegrain breakfast cereals, wheatgerm, brown rice, puffed whole grains, bulgar, couscous, popcorn and oatmeal. Wholegrain foods contain compound carbohydrates, such as starch and fiber. They are constant suppliers of glucose and fructose - the main sources of energy for body metabolism.
Benefits of Whole-Grain Foods:
Grain foods for breakfast are great sources of vitamins, such as
B-1, B-3 (also vitamin PP), B-6, and folic acid, as well as the fat-soluble vitamins – A, D, E. They are naturally low in saturated fat and contain beneficial polyunsaturated fatty acids, also contain phosphorus, potassium, and calcium, which activate the metabolic processes that control the body energy balance.
Fruits & Vegetables:
Fruits and vegetables give you many of the nutrients that you need: vitamins, minerals, dietary fiber, water, and healthful phytochemicals. Some are sources of let vitamin A, while others are rich in vitamin C, folate, or potassium. Almost all fruits and vegetables are naturally low in fat and calories and none have cholesterol. All of these healthful characteristics may protect you from getting chronic diseases, such as heart disease, stroke, and some types of cancer.
Protein & Meats:
Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein.
There are many meats that are good for you. Be sure to choose meats that are lean or extra lean and trim off the skins. Some healthy examples would be: turkey, fish, shellfish, shrimp, chicken, lean beef, lean ham, lamb, veal, duck without the skin. Try to stay away from the processed meats for sandwiches.
Eggs are a good source of protein as well. Keep in mind that one egg yolk is 5 grams of fat which can add up. If you can, it's better to choose the cartons of egg whites, that way you are eating just the protein and none of the bad fats!
Dairy Products:
Emerging research indicates that small beneficial shifts in body weight may be achieved by increasing dairy consumption. Specifically, data show that increasing dietary intake of calcium and especially dairy foods (e.g., milk, cheese, and yogurt) may help protect against the accumulation of excess body fat, whereas low calcium and dairy intakes may increase the risk of obesity.
Numerous studies have found that increasing intake of single nutrients such as calcium, potassium, and magnesium-nutrients found in meaningful amounts in dairy foods-lowers blood pressure and helps to reduce the risk of hypertension.
Several studies link intake of dairy foods with decreased risk of certain cancers such as colon and breast cancers.
Certain cheeses such as Cheddar, Swiss, blue, Monterey Jack, and process American cheese, among others, have been demonstrated to reduce the risk of dental caries.
Water Consumption:
Drinking Water is Heart-Healthy:
Drinking Water and Weight Loss:
*For every cup of coffee, tea, soda you drink you need to consume 2 glasses of water to rehydrate yourself after the caffeine intake.
*Do not use "diet" products to flavour your water...this includes things with Aspartame in them. Aspartame has 92 known side effects that are damaging to your health.
Aspartame Kills
Healthy Fats:
The best sources of unsaturated fats are those found in whole foods such as nuts, unprocessed nut butters, seeds, olives, and avocados. These foods are naturally rich in unsaturated fats but also contribute vitamins, minerals, and dietary fiber.
Multi-Vitamins:
The necessary amount of vitamin is usually expressed in terms of RDA, which is the Recommended Daily Allowance of a vitamin. These are the values used for nutritional labelling of food products.
However, individual needs may vary. For example, higher levels of vitamins are recommended for people who have certain diseases. Medicine can also suppress the working of a vitamin. Certain groups need higher amounts of particular vitamins. For example children (vitamin D), pregnant women (folic acid), older people (vitamin D), smokers (vitamin C), people who consume a lot of alcohol (thiamine) or vegetarians and vegans (vitamin B12) need higher amounts of certain vitamins.
As RDA values may vary between countries and are often updated, no data are given here. Please refer to your national nutrition institute for the data valid in your country.
Fiber-rich foods, such as wholemeal breads and breakfast cereals, take longer to digest and create a feeling of fullness for long period of time. They control peristalsis and gut flora, as well as help in excreting of toxins and excretory products produced during the metabolism.
Fruits and vegetables are key parts of your daily diet. Everyone needs 5 to 9 daily servings of fruits and vegetables for the nutrients they contain and for general health.
It's easy to understand the excitement. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Research has shown that increased consumption of dairy products, by both children and adults, results in increased bone density later in life and reduced risk for osteoporosis.
Simple water -- when it's pure and free of contaminants -- is truly a "wonder drug." Without chemicals, additives, or anything unnatural, a steady dose of 8-12 glasses of water a day (ideally ½ your body weight in ounces of water) will:
-Improve Your Energy
-Increase Your Mental and Physical Performance
-Remove Toxins & Waste Products from your body
-Keep Skin Healthy and Glowing
-Help You Lose Weight
-Reduce Headaches and Dizziness
-Allow for proper Digestion
Women who drink more than five glasses of water a day are 41% less likely to die from a heart attack during the study period than those who drank less than two glasses. The protective effect of water was even greater in men.
Water is a natural appetite suppressant, so developing a good water drinking habit can be a long-term aid in achieving and maintaining a healthy weight. It's also important to remember that when the body is dehydrated, fat cells get "rubbery" and cannot be easily metabolized. This means that it's harder to lose when you don't drink your water.
Side Effects of Aspartame
Aspartame Truth
Unsaturated fats lower cholesterol and reduce the risk of heart disease. Both men and women, who eat the most unsaturated fat had a low mortality from heart disease. These fats are protective and come primarily from vegetable oils. Examples of healthy fats include olive, Canola, and soy oils. While these fats include the essential fatty acids, they are still high in calories so should be used moderately.
Vitamins and minerals play a vital role in preventing and treating deficiency diseases. Extensive research continues to expand our understanding of the link between the consumption of specific vitamins, minerals and other nutrients and the reduction in risk of certain chronic diseases.