Tuesday, October 18, 2011

A good nutrition diet

By Steve Brian


Always eat a balanced diet. The ideal diet for most people, consists of about 20 percent protein, 30 percent fat and between 50 and 55 percent carbohydrates. Most people are aware that too much fat is bad, however, too little can be bad, as well. The same goes for carbohydrates.

You should eat many different kinds of protein each week. Choose lean meats, skinless poultry and fish. Use eggs as a protein source. Researchers have learned that one egg a day has no negative effect on health. Have a meatless day at least once a week. Use beans, peas, nuts, seeds or peanut butter in your meals instead.

To maintain good nutrition it is important to avoid trans-fats. Trans-fats damage the cardiovascular system. Labels can lie about the presence of trans-fats. Look for hydrogenated oils in the ingredients. Hydrogenated soy bean oil is a common trans-fat. Foods can claim they do not contain trans-fat even when they do. Companies set the serving size so they can round the amount of trans-fats down to zero. But if you eat the whole bag of chips you have still consumed plenty of harmful trans-fats. Be careful, vigilant, and check the ingredients closely.

Make meals enjoyable and fun to help persuade your picky or nervous eater to try a healthier diet. If your child is wary of certain foods, try cutting them into fun shapes or serve them with a favorite sauce or dip. Bright, colorful foods may also be more appealing to your child.

When considering a diet that provides an adequate nutrition level, be sure to include low fat milk. Milk provides many nutrients - including calcium and protein - that the body needs. Studies have shown that drinking milk does benefit both muscle growth, and also the body's ability to maintain a healthy body fat content.

Try to get your daily protein from more than just meat everyday. There are many other sources of edible. Try consuming nuts, beans, soy, tofu, fish and more.Many of these are versatile enough to be used as either additives to dishes or as the main course. Make sure to add a variety of protein to your diet to keep things interesting.

When people go on a diet, a lot of times they will try and eat a lot of salad. Salads are wonderful because they will fill you up, are nutritional, and you can add anything you want to make them taste different. If you get tired of salads day after day, try filling up a whole wheat pita with salad, and you will find a whole new meal you enjoy.

Try being a vegetarian at least one day a week. A vegetarian is in some ways healthier than being a meat eater. Even if you are not ready to make a leap to complete vegetarianism, you can get some of the benefits of a vegetarian diet by taking a break from meat completely one day every week.

Lower your sodium intake by flavoring foods with herbs and spices rather than salt. By using fresh herbs in everything from sandwiches, to vegetables, to eggs, you can amp up the flavor without the negative health effects of sodium. Herbs are simple to grow on your kitchen windowsill or porch and will be easily accessible whenever you need them.

Hard boiled eggs are a healthy and easily portable protein source. Boil a bunch and keep them in your fridge to take with you when on the go, or packing a lunch. They are economical and will help you feel great. Protein keeps us feeling full and energetic.

When you're doing your grocery shopping, let your kid help pick out foods. If you let them pick out fruits and vegetables that they want to, they'll be more likely to eat them. Kids may also try new foods this way if they spot brightly colored fruits or vegetables.




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1 comment:

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