If in 1 gram of:
And you are trying to loose weight, than you should:
The bad fats are:
1.Saturated fat, raises bad cholesterol and increases the risk of heart disease, stroke and cancer.
The most saturated fats are found in foods like:
2.Trans, or hydrogenated fat, raises bad cholesterol and lovers good cholesterol.
Trans, or hydrogenated fat is found in:
Do some careful nutritional label reading to determine if food has trans fats.
Check the ingredient list for ” hydrogenated or partially hydrogenated vegetable oil.” The higher up on the list this ingredient is, and the more total fat that’s in the product, the more trans fat the food has.
Chose low-fat baked goods, stay away from packaged and prepackaged foods, eat more raw foods like fruits and vegetables and cook as much as you can home.
The good fats are:
1.Unsaturated fats:
Monosaturated fat, helps lower bad cholesterol (LDL) while maintaining good cholesterol (HDL) and has been shown to protect against heart disease, stroke, and cancer.
Foods rich in monosaturated fat:
2.Polyunsaturated fats, omega-3 and omega-6, both are critical to the health of all of our cells, especially those of the skin and immune system.They also:
Omega-3 fat
The best sources of omega-3 fat are:
Omega-6 fat
Benefits are mixed, good and bad.
Big omega-6 sources include:
Many foods, like walnuts, tofu, wheat germ, soybean oil, are rich in both omega-3 and omega-6 fats.
Eating the mixture of these three types of unsaturated fats - mono, omega-3, and omega-6 is important.
The key to consuming more healthful fats is consuming more omega-3 and mono unsaturated fats.
Healthy diet is a diet with raw foods in it. Foods in these category, which are all plant foods, give you the most nutrients for the fewest calories.
These foods supply most of the vitamins, minerals, fiber, antioxidants, and enzymes your body needs. Eating a wide variety of these foods will help you achieve top form.
It is very important for health and fitness to include some raw foods in your diet.
Raw food, sometimes called living food, is a type of vegetarian cuisine using foods that have not been heated above 118 F. When foods are heated above that temperature, enzymes in them are destroyed and the foods lose much of their nutritive value.
A basic raw foods diet includes fruits, vegetables, nuts, seeds, and sprouted whole grains eaten in their raw state, but prepared very tastily.
Eating more fruits, vegetables, and other plant based foods is great for your health. Enjoying them raw, however, offers some additional health benefits. For example, eating raw foods:
Eating raw foods all the time would be going to the extreme. As a general rule, just remember that the closer you can get to fresh, whole, natural nutrition, the better your health will be. I know that, the more raw food I eat, the better I feel.
If you drink lots of Colas and other carbonated drinks, that get their bubbles from phosphorus, containing the mineral phosphate, you may be flushing calcium from your bones.
From publication, Natural Healing and Nutrition 1990:
Phosphate, along with calcium, is in your bones in 1 to 1 ratio. The trouble is, if you pour in too much phosphate, your body will excrete it - and when phosphate leave, it takes calcium with it. Where does it get the calcium? From your bones.
So try to limit yourself to two servings of phosphate-containing sodas each day. Better yet, check the labels and choose carbonated beverages that don’t contain phosphates. (Carbonated mineral waters do not contain phosphate.) And whenever possible, ask yourself whether a glass of low-fat milk might satisfy your thirst just as well.
Children are the target of many soft-drink ads. Yet those under ten, whose bones are actively growing, are weakening their bones, and may even suffer impaired bone development if they overindulge in soda and don’t consume enough calcium-rich foods.
Don’t go too long without eating, it will make you feel tired.
Small, healthy snacks or mini meals that include protein and carbohydrates will help keep your energy levels high throughout the day, and they take little time to prepare:
Here is my advice for eating outside the home:
Double up on complex carbohydrates and cut your protein in half.
I know it sounds very different from everybody else’s advice that high protein diet is good. But it is not.
Here is what to do:
Meats in the restaurants usually contain lots of saturated fat and sodium. So try to eat less meat out.
Eating in the morning helps control your body weight, keeps you more energized through the day and keeps your mood upbeat, too.
Here are my favorite fast, simple and healthy breakfast recipes. All contain plenty of important nutrients, you need for breakfast, such as complex carbohydrates rich in fiber and vitamins:
Berry breakfast
1 cup low-fat cottage cheese with 1/2 cup fresh blueberries and 11 almonds. Put blueberries and almonds on top of the cottage cheese.
Banana and peanut butter
1 banana and 1 spoon of unsalted, crunchy organic peanut butter. Cut banana in small pieces, put a little bit of peanut butter on top of each piece and enjoy.
Quick oatmeal
2 cups of low-fat milk, 1 cup of old-fashioned plain (sugar-free) oatmeal put in the pot and boil together for 1 minute. Put on plate and top it with small pieces of fruit such as blueberries, strawberries, bananas, raspberries.
Yogurt and oatmeal
Put 1 whole low-fat yogurt in the cup and add 3 large spoons of old fashioned (sugar-free) oatmeal; mix it together and top it with small pieces of fruit.
Toast with peanut butter
Toast 2 pieces of multi-mixed grain bread, put 1 spoon of unsalted, organic peanut butter on top of one toast and put the other one on top of it.
Will alcohol improve your health or will it harm you? The answer depends on how much you consume, when you drink, and whether or not you have problems that increase your personal risk.
Harvard medical school guide to men’s health about alcohol and its potential health benefits states, that the dose is the most important factor :
It hardly seems possible, but it is true. Alcohol is good for health if the dose is right, the timing is right, and the drinker is right. By now, a massive amount of medical evidence supports this news. If you drink a little, you can reduce your risk of dying from heart disease, but if you drink too much you will increase your risk of dying from many causes, including cancer, liver disease, trauma, and even heart disease.
Is drinking right for you? It is a personal decision. Men are better candidates for low-dose alcohol than women. Older men are better candidates than younger men, and men with heart disease risk factors, particularly low HDL cholesterol levels, are the best candidates of all, as long as they have no specific reason for abstaining.If you choose to drink, limit yourself to one to two drinks a day, counting twelve ounces of beer, five ounces of wine, or one and a half ounces of distilled liquor as one drink. But do not drink at all before you drive or operate dangerous machinery.
Do not drink at all if you have liver disease or other alcohol-related problems, such as uncontrolled hypertension or congestive heart failure, pancreatitis, or high triglyceride levels. Do not drink if you take medications that interact adversely with alcohol. Check with your doctor to see if alcohol is safe for you.
Drink with extra care, or not at all, if you have a family history of alcohol abuse. Do not force yourself to drink if alcohol causes unpleasant symptoms such as heartburn, palpitations, headaches, or untimely drowsiness.
Despite all these precautions, do not shun all thoughts of alcohol. Most men can drink safely and responsibly, and men who do so will benefit from up to two drinks a day. If you are one of these men and you enjoy a drink or two, drink up. To your health!
It is the measure of how how quickly a food raises the blood sugar.
For many people the glycemic index is a new tool, but it is important and practical way to classify carbohydrate rich foods.
Glycemic index is very easy to understand. It is simply a measure of how quickly a food raises the blood sugar level. The standard is glucose itself, which is assigned the maximum score of 100. Plain glucose would be the worst choice of carbohydrate. Foods that score below 100 raise the blood sugar more slowly than glucose.
The lower the number, the slower it raises blood sugar. And slower generally means healthier and better choice of carbohydrates.
Recent researches suggest that the glycemic index of foods may also play an important role in determining the level of HDL (”good”) cholesterol.
From Harvard medical school guide to men’s health:
Doctors in London investigated 1,420 British adults, studying the glycemic index of their diets as well as their dietary fiber, fat and alcohol consumption and tobacco use. The dietary evaluation was meticulous, requiring all participants to weigh and measure all the food and drink they consumed for seven-day period. The researchers visited all the volunteers in their home, where they measured the heights, weights, and blood pressure and obtained blood samples to determine LDL and HDL cholesterol levels.
As expected, the participants who ate the least total fat, saturated fat, and cholesterol had the lowest LDL (”bad”) cholesterol levels. But although a low-fat diet had the expected favorable impact on the LDL, it did not help the HDL (”good”) cholesterol. On the contrary, the people who ate the least fat had the lowest HDLs. Smoking, alcohol and obesity did not account for the lower-than-expected HDLs. Instead, the glycemic index explained the results, a high glycemic index was associated with a low HDL cholesterol level.
Here are some selected foods and their glycemic index:
Least desirable - high glycemic index foods (70 and above): White bread-95, puffed rice cereals -90, instant mashed potatoes-86, white rice-72, honey-91, jelly beans-80.
Intermediate - moderate glycemic index foods (56-69): Rye bread-65, new potatoes-58, brown rice-66, refined sugar-65, oatmeal cookies-57, pineapple-66, banana-61.
Most desirable - low glycemic index (55 and below): Pumpernickel bread-41, heavy mixed grain bread-30-45, oatmeal-53, fructose-22, yogurt-33, orange-43, apple-36, strawberries-32, peach-28, lentils-28, barley-22, pasta-38, baked beans-43, kidney beans-33.
