Food And Nutrition

Preparing your children ‘s lunchbox : how to choose healthy foods

The lunchbox is one of the largest sources of energy and vitamins for children during the school day , and although it does not replace the main meals (breakfast , lunch and dinner ) , provides nutritional balance necessary for growth.

What you should not put your children ‘s lunchbox :

It is common in the preparation of the lunchbox commit some mistakes. Learn what you should not include in your child ‘s lunchbox :

– Excessive Chocolates and sweets that can cause diabetes and obesity problems.

– drinks Soda and juice mixtures in fermented milk easily.

– Only Fruits, because they do not replace proteins or carbohydrates.

– Food With preservatives , especially canned .

– Junk -food , fried foods and excess fat.

– Food Next to expire or expired .

 

Preparing a healthy lunch box:

A good lunchbox should contain proteins, vitamins and energy for children. There are four types of foods that can not miss:

Food manufacturers: they are foods that help build and maintain the structure of the body, muscles and tissues. In general they are of animal origin, so bring many proteins. (Meat, eggs, dairy, nuts).

Energy foods: are foods that provide us with carbohydrates and help us replenish energy spent during the day. (Bread, cereal, candy, cookies).

Food regulators: are foods rich in minerals and vitamins that are responsible for maintaining the defenses of children. (Fruits vegetables).

Hydrating foods: are the drinks that keep the body hydrated and self-regulating. (Water, juices, teas).

With this information put together your child’s lunchbox is much easier. Here we give an example:

· Monday: Yogurt, ham and cheese sandwich, chopped melon and strawberry juice in water.

· Tuesday: Cookies, serving cheese, orange juice, chopped mango.

· Wednesday: Chicken sandwich, apple, cereal, lemonade.

· Thursday: chocolate, fruit salad, gala, mango juice.

· Friday: peach, bread with jam, peanuts, chopped sausage and fruit juice.

 

Tips for preparing the lunchbox

You may to know these following tips how to choose healthy food for your children’s lunchbox.

 
– Try to choose foods of different colors and striking forms for children.

-All Components lunchbox should be easy digestion and assimilation.

-The Size of the lunchbox depends on the child’s age and how long it remains studying.

-Lava Fine food to clear debris and remove bacteria, as well as your hands before preparing.

-Invite Children to participate in choosing your lunch box, explaining the importance of each type of food.

-Look Airtight containers to help preserve food.

-Innova And surprise your kids with fun and healthy lunchboxes.

-Varía Preparing food for children will not grow weary.

Now you know how to prepare the perfect lunch box, follow these recommendations and help your child to grow strong and healthy.

We want to know your experiences! Tell us how you prepare your children’s lunchbox & share your opinions.

Maintain Ideal Weight with Low Calorie Food

Each food contains calories that required by the body . However, if the number of consumed calories more than the number of burned calories, it can lead to weight gain . If you want to lose weight or maintain a healthy ideal weight , you need a low-calorie foods to balance the number of consumed calories and calories that your body needs.

Here are some food low in calories consumed foods to maintain weight .

Vegetables and fruits

It is common knowledge if fruits and vegetables are two types of foods that are healthy and definitely good for the body . These foods also contain calories less than 100 calories per serving on average. For example, broccoli , carrots, cucumbers, cauliflower, celery, tomatoes, and cabbage . And fruits that contain more than 100 calories per serving are avocados, grapes, papaya, oranges, kiwi, pineapple, strawberry, and watermelon .

For a snack , eat a cup of wine is healthier than raisins because the calories in a cup of wine is equivalent to a quarter cup of raisins . Thus, eating grapes will make you more hungry bear .

Nuts and seeds

Besides vegetables and fruits, nuts and seeds also includes low-calorie foods . For example, a handful of almonds contains only about 80 calories, beside that eating 10 pistachios bean just give about 40 calories.

If you are hungry between meals , you can eat a very low-calorie popcorn without butter or sugar . Three and a half cup of popcorn contains just 100 calories .

Fish

Fish are also included in the low-calorie diet , which is about 90-200 calories per 84 grams or 3 ounces . For example salmon, cod and tuna. Make sure the consumed fish is processed in a healthy way as well, like fried with a little oil or steamed . Avoid frying fish until crisp.

If you do not like eating fish , other types of meat that is low in fat is white meat such as chicken breast. Make sure you don the ‘t eat chicken skin that is high in calories and low in nutrients.

Superfoods: The Evidence Behind The Claims

Nowadays, the online world is brimming with information on the most nutrient-rich foods known as superfoods. There are more than 10 million search results that speak about the high popularity of the superfood concept, which we can say has revolutionized the way people see nutrition these days. Besides the good things about superfoods we usually read in health-related magazines, blog posts, forums or even on TV, there’s also very much controversy going on in the world. Scientists, health care practitioners and even many people question whether these nutrient-rich foods are actually superfoods that can cure untreatable diseases. Undoubtedly, there are fruits and vegetables that have more nutrients than others. But does having more nutrients make it a superfood enough to heal the body and provide it with lightness and optimum health? This is what we are going to try to find out in the next paragraphs.

 

How Did The “Superfood” Concept Emerge?

Apparently, the “superfood” concept was introduced around 15 years ago, though there is little information available about that. It has been a much awaited response to the fierce discussions on the top of foods and their nutritional value. Upon making new discoveries in this field, science people would come to the conclusion that there are foods that can provide many benefits for the human body, and that consuming them on a regular basis would mean loading the body with necessary elements for a proper functioning and a healthy living. To give you some sort of examples, berries are largely known as high-quality antioxidants, which have the power to kill the free radicals that have the tendency to accumulate within the body. As a result, the ageing process gets delayed, the body gets lean and healthy, and the skin is as clean and clear as it could be. Besides that, there’s also the ginger root which is thought to be one of the most powerful cold and flu relief treatment, possessing high-quality anti-bacterial properties. Besides, it also is a great energy booster providing the body with nutrients that help all bodily processes work perfectly well.

Health care professionals as well as Dietary Guidelines For Americans (2005) advise people to consume nutrient-rich foods on a daily basis to satisfy their nutritional needs and stay healthy. According to the latest research in the domain of nutrition, Americans are eating a diet that is energy-rich, however nutrient-poor. And the main cause for it is the additives used in processed and junk foods to ensure better profits rather than a healthier digestive system. From one point of view, the “superfood” concept, since becoming popular, has definitely enhanced many lives so far. Several bestselling books in the health department have nurtured the concept, and conferred to it a whole other level of importance. And people responded well, they were eager to learn and change their eating habits, and now the process is still on. People have become healthier since focusing on superfoods.


How Can Superfoods Improve Your Health?

 Here’s what they claim you can expect if you start eating superfoods today:

  •  Get a fit and lean body
  • Get rid of digestive issues forever
  • Improve your bodily functions
  • Improve your gut health
  • Improve your eyesight and hearing
  • Prevent cardiovascular diseases
  • Avoid cancer and other dreadful conditions
  • Slow down the ageing process
  • Get a glowing skin

Of course, these are not all of the benefits you might experience if you start eating superfoods today.

 

What Do “Others” Say About Superfoods?

 The controversy is huge on this topic. There are health care practitioners who swear by these superfoods, and others who say that miracle foods are a myth, that they are just another profitable campaign for better profits. There’s lots of data and research showing that certain foods do have a better nutritional value, but no convincing research shows the existence of any particular miracle food that would have restorative and miraculous properties. “There is no official definition of a superfood, and the EU has banned the use of the word on product packaging unless the claim is backed up by convincing research” says a 2011 research published on the NHS website. People get misinformed, malinformed, and their health happens to suffer because of it.

Nowadays, if you pay a visit to different blogs on nutrition and health, you will stumble upon such titles as “Beetroot Can Save Your Life”, or “Beetroot Restores Eyesight”, or even “Beetroot Can Help You Lose Weight”. But if we give it a real thought, we will see that a single vegetable or fruit doesn’t have what it takes to provide a full-body cleanse and health restoration. As an addition however to a well-thought nutrition plan consisting of many different fruits and vegetables, it will definitely have a good impact and will provide beneficial results following the upper mentioned concerns. Basically, a balanced consumption of fruits and vegetable, en ensamble, will most likely change your health for the better. But honestly, there is so much information available on the internet, and it’s very hard to judge whether the vast amount of research done on this topic was done proficiently, and if it has a solid foundation. Not risking, in this situation, is the best thing you can do to ensure a good health for yourself.

 

Recommendations For A Proper Eating Regime

 So, if you think of changing your eating regime and consuming healthier foods, you should definitely take into consideration another approach to choosing the foods you want to eat. For example, make sure you go for color and diversity, and take into consideration your nutritional deficiencies. It is thought to be the most efficient eating plan to restore your health and slow down the ageing process. Get informed, perform some medical check-ups, talk to a nutritionist, and you will know perfectly well how to enhance your health condition and improve the quality of your life. Don’t forget that “You Are What You Eat”!

 

References

http://ajcn.nutrition.org/content/82/4/721.abstract

 

http://www.nhs.uk/news/2011/02February/Documents/BTH_Miracle_%20foods_report.pdf

 

https://www.mja.com.au/journal/2013/199/4/plant-based-diet-good-us-and-planet

 

Healthy Food for a Healthy You

It is a sure sign of progress that nowadays people are giving more importance to their health. Some are very choosy in the food they take, while others are religious about following a strict diet. These practices simply show that people have taken seriously the benefits of healthy eating. In addition, some have stopped smoking and others have cut down on their drinking.

We don’t have to look very far to avail of wise health tips. We have our doctors who give advices regarding what kind of food we eat and recommend more effective forms of exercises. Today many health buffs enroll at gym facilities of their choice; investing on one’s health is a sensible thing to do, indeed.

Because we want to enjoy the benefits of healthy eating, there are many changes we can incorporate in our eating habits. Foods high in fats and salt content are said to be unhealthy and should be avoided at all cost. Eating the right food can ensure us a healthy life. Fruits and vegetables are abundant in many places so stock plenty on these. Fiber is very important in our diet as these are found in fruits and vegetables. We must eat less foods that are high in sugar and preservatives that are found on canned goods.

Food preparation is a very important detail to look into. Give kids nutritious foods everyday as this are needed in their growing up stages. Avoid giving kids snacks high on salt content as well as those that are high on preservatives such as chips and crackers. During hot weather give kids natural fruit juices instead of flavored ones. These food preparations can ensure your kids get healthy eating benefits.

Activities affecting the family are a part of an over-all program such that interaction among the parents and the kids can become a regular practice. For example the family can undertake backyard gardening even a small lot well do. They must plant vegetables and herds. The kids should choose the kind of seedlings preferably those that are high yielding variety. When harvest time comes the parents can cook some and share with the kids the fruit of their labor. It is in activities such as this that the children can also learn and appreciate the benefits of healthy eating. There is harmony and a feeling of well-being among family members.

It is therefore essential to remember that regular exercise and eating healthy foods should be the prime consideration of everyone in order to stay healthy in mind and body. Moderate exercise such as brisk walking is highly recommended for older people and sports activities for the young ones. Cleaning up bad habits is a good feature of a healthy lifestyle. People must watch their diet and avoid eating fatty foods as well as foods with high sugar content. Let us make wise choices in our food to enjoy the benefits that come from healthy eating. Life is so precious!

What You Should Know About Fitness Nutrition

You’ve all heard that regular exercise and a healthy diet are part and parcel of staying fit. However, it seems that the idea of fitness nutrition is, more often than not, subordinate to exercise. What does this mean? There seems to be the mistaken notion that it’s okay to eat anything as long as you burn it off afterwards. Not! This is one of the biggest lies ever propagated where fitness nutrition is concerned.

fitness-nutrition

The aim of fitness nutrition is to give your body the nutrients it needs to stay strong, fit, healthy and energized throughout the day. With this in mind, it’s also imperative to fill our diet with foods that give us this kind of nutrition. Eating for health requires that all food groups be represented. Remember the go, glow and grow foods your grade school teacher spent hammering into your head? Well, food groupings haven’t changed much. You still need your proteins, carbohydrates, fats, vitamins and minerals. That means you need to feed your body with fruits, vegetables, fish, lean meat, dairy, whole grains and cereals. That means going natural with your food choices as well.

But that’s not all there is to eating for heath. It also means eating in moderation and at the right times. Too much of anything is bad, so don’t get too caught up in the high-protein low-carb diets. They only wreck havoc on your normal body processes. Eating healthy means eating the right amounts from all food groups in small portions five to six times a day. This also means not skipping breakfast. When your mother nearly force-feeds you to eat this most important meal of the day, she wasn’t kidding. If you don’t eat, you’re starving your body and preparing it to snack on more sugar-rich and unhealthy junk later in the day.

What if you do feel the need to snack during the day? Opt for fresh fruits like bananas, pears or apples. They’re chockfull of fiber, vitamins and minerals. Yogurt is also a good alternative. Not only is it rich in calcium and protein, it also has live Lactobacilli and Bifidobacteria that’s good for the digestive system as well.

Does that mean that all fast food is off-limits? That would be ideal? However, it’s not necessarily a no-no for as long as you watch your portions and you don’t do it often. But where soda is concerned, you’d do best to avoid it with your cheeseburger meal. Ask for water instead. Fruit juice? Unless you squeeze it from the fruit itself, forget it. Processed juiced drinks have more sugar than juice and you’re better off with pure water.

Fitness nutrition also means minding how you eat. It’s chewing your food well and taking the time to enjoy your meal for at least 20 minutes. It’s eating when you’re hungry, not because you’re stressed or emotionally upset. It’s stopping when you’re already full. Finally, eating for health also means learning healthier ways of preparing foods. You need to learn how to cook foods through steaming and stir-frying instead of deep frying them. It also means stocking your pantry with healthful foods.

Eat healthy. Live healthy. That’s the real essence of fitness nutrition.

Water As One of Your Fitness Nutrition Strategies

The right nutrition is the cornerstone of health and fitness and water plays a major role in your fitness nutrition plan.

Water plays a pivotal role in all aspects of the metabolic process. So much so, that without it you would survive for only a few days.

water

As you probably know already, the body is made up of more than 60% water and this level must be maintained for optimal health.

It can be difficult to do because we are losing water continually via urination, respiration and by sweating. To avoid dehydration, water reserves must be constantly topped up by drinking at least 8 cups of water each day.

But when you exercise you need to drink even more because of the additional sweating. The amount lost depends on the type of exercise, your bodyweight and the surrounding temperature but you can easily lose 2 pints or more for each hour of exercise and this must be replaced.

The Signs of Dehydration

There are a number of signs for dehydration and you should watch out for these. Dark colored urine, with a strong odor, is one of the easiest signs to spot.

But there are many other warning signs like a dry throat and mouth, dry cough, dizziness, exhaustion and even loss of appetite. The signs of severe dehydration are even more dramatic and include pain when urinating, muscle cramps and spasms, headaches, nausea and even delirium.

The Best Time To Drink

Drinking the right amount of water at regular intervals throughout the day will keep the body hydrated and functioning properly. In preparation for exercise, it is recommended that you drink 2 cups of water about two hours before your session.

Then immediately before you exercise, drink a cup of water and during each hour of your session sip between 2 to 3 cups.

After the session you also need to drink more water to replace the fluid lost through sweat.

To really make sure you’re on target, weigh yourself before exercise and again when you have finished. Work out how many pounds you have lost and you will need to drink one pint of water for each pound.

Are Special Energy Drinks Not Better Than Water When I Am Exercising?

Sports drinks and energy drinks contain a mix of carbohydrates and electrolytes (minerals) dissolved in water.

They tend to have fruity flavors and are pleasant to drink. When you exercise for longer periods (more than an hour) then sports drinks can be beneficial because the carbohydrate in them provides the body with readily available energy to boost performance.

But for shorter periods of exercise there is no real benefit over plain water, despite the claims to the contrary of the drinks’ manufacturers.

 

Common Women Mistakes in Fitness And Nutrition

weight loss

While these misconceptions surely exist among men, they seem more common among women. Perpetuated by the media, fads, and fashion magazines that carelessly dispense fitness advice, these mistakes are almost ingrained and therefore hard to shake. Below is my response.

1. I Need To Lose Weight

When speaking about fitness and nutrition, this is the most common phrase uttered by women. While it is true that many overweight individuals (both men and women alike) need to lose drastic amounts of weight for health reasons, many who utter this phrase want to lose body fat, not weight. What’s the difference?

If weight goes down, doesn’t body fat follow? Not necessarily. For many, an exercise regimen that includes cardiovascular and resistance training increases muscle while eliminating body fat.

The overall effect is a tighter, more toned physique, but body weight could stay the same or even increase. Therefore, the obsession with numbers on a scale is unfounded; one can greatly improve appearance, enhance fitness levels, and eliminate unwanted fat all while maintaining a constant weight. Focus instead on a combination of body fat measurements in trouble spots and the image in the mirror.

2. I Just Gained Two Pounds!

Again, the numbers on the scale are of little importance in the short run. I hear too many women expressing genuine concern over a fluctuation of two or three pounds in bodyweight.

There are so many factors, none of which have to do with “getting fatter,” that could have caused such a minor gain, so there is no need for panic.

For example, an individual should weigh him/herself at the same time every day because the difference in weight between stepping on the scale first thing in the morning on an empty stomach and stepping on the scale after dinner can be quite noticeable. This difference, however, is normal and cyclical.

3. I’m Going On The ____ Diet.

To many women, the word diet implies two things that are notorious saboteurs: deprivation and an end-date. Whether it’s the grapefruit diet, Atkins, or some other fad diet in the latest fashion magazine (that’s why they’re fashion magazines, not health magazines), diets require deprivation. They force the follower to give up enjoyable foods, endure intense hunger or some combination of the two, which usually leads to intense cravings and even more intense binges.

A second thing that diets imply is an end date, a day when the h#llish deprivation comes to an abrupt end. So after that spring break trip, high school reunion, or wedding day, many women gain back even more weight/fat than they originally carried. This is because they feel entitled to finally eat the foods they love after a prolonged diet, and a week of carefree eating somehow turns into a month, then a year.

The way to avoid these pitfalls is to develop healthy eating habits instead of relying on crash diets. Eat nutrient-dense foods in small, frequent meals to stay satisfied and embrace portion control so that you can enjoy the foods that you love.

Exercise moderately, incorporating fun and variety to workouts to avoid burnout and boredom. Health and fitness should be lifelong goals, not 4-week tours de force.

4. I’ll Have The Salad, Please.
Salads can be a great source of nutrients while being low in saturated fat and simple carbohydrates. The key word is “can.” Too many times I see individuals pass up perfectly healthy sandwiches and entrees, opting instead for a salad drenched in dressing, bacon bits, and croutons. These items, loaded with fat and calories while scant on nutrients, will not only sabotage a diet but will often fail to make you full.

In order to construct a truly healthy salad, focus on nutrient-dense, low-calorie items such as spinach, broccoli, tomatoes, etc and mix in some lean proteins, beans, nuts, and low fat cheeses for flavor and texture.

The best feature of salads is the variety that can be created, so keep things interesting and flavorful. If you prefer the mixture of dressing, bacon bits, and croutons with some greens mixed in, you might as well have some pizza or burgers to at least fill you up. As you can see, not all salads are created equal.

5. I Try To Skip Breakfast.

Study after study confirms that individuals who eat a balanced breakfast complete with carbohydrates, protein, and healthy fats lose more weight than those who skip this meal. Why?

After a night of fasting and inactivity (aka sleep), an individual’s metabolism is slowed to a crawl. Think of breakfast as the spark that ignites up your body’s metabolic fire, setting you up to burn calories for the entire day. More importantly, though, a nutrient-dense, satisfying breakfast prevents overeating later in the day.

While it is true that skipping breakfast equates to zero calories for that meal, it sets you up to consume many more calories throughout the day, when food choices probably aren’t the healthiest.

So if your goal is to shed body fat or lose unwanted weight, eat within 45 minutes of waking up. Breakfast can be as simple as a low-fat yogurt with a piece of fruit, so the “I don’t have time for breakfast” excuse won’t work.

6. It’s Reduced-Fat. I Can Eat As Much As I Want.

There are two pieces of information I would like to convey here. “Reduced fat” is a relative term and just because an item is labeled such does not mean that it is low in calories.

For example, if one serving of a certain food contains 60% of the daily recommended fat intake, reducing that amount to 30% is considered “reduced fat,” and will probably even be marketed as “half the fat of the original!”

However, 30% is still a lot of fat for one serving, so considered absolute values like how many grams of fat, carbohydrates, protein, etc. are consumed instead of relative values like “50% less fat.” Additionally, reaching fitness goals is largely about calorie intake. More body fat and unwanted weight will be gained by eating 500 calories of a low-fat item than by eating 100 calories of a high-fat item, so keep this in mind.