Nutrition Articles

Reading and Understanding Food Labels

Reading and understanding food labels can be really tricky. However it is important especially for homemakers to know how to read and understand such nutritional labels. Basically, food labels provide a detailed and comprehensive account of what is included in a particular food item. In a similar manner, food labels also provide the types of vitamins, minerals and nutrients one can get from a particular food item.

The problem however is that food labels are often filled with unnecessary jargon that may confuse the average homemaker. Hence below are some tips on how to read and understand food labels in a clearer manner.

Always be a doubter

When it comes to food, giving the benefit of the doubt is not that wise. A good rule of thumb is to always know exactly what type of food you consume or what ingredients are included in the food you consume. You need to be always sure.

If you are in doubt as to what a particular food label means, try asking your dietician or even your general physician. Additionally, it would be a lot wiser if you do not simply believe everything that's being presented to you. Try to find out the truth yourself, with the Internet, it's a lot easier.

Know what ingredients are included

You need to also pay close attention to the ingredients included in the food item you are considering to buy. Find out how was it made and from what was it made. Needless to say, a potato chip does not necessarily contain potatoes. That's a bitter pill to swallow but that is how some food manufactures do business.

Apart from the actual ingredients, the nutrients contained should also be looked at. In general, opt for a food item that has greater amounts of vitamins and minerals compared to food items with heaps of carbohydrates and calories.

Check the serving size per calculation

Another important thing that you should consider is the serving size per calculation. Find out whether the food label is based per serving or if it's for the whole package. You need to be really cautious here as most food manufacturers use such trick whenever they're food are deemed unhealthy due to high amounts of calories.

Scrutinize the types of fat included

There are various types of fat and it is important that you find out what exact types are included in the food item you are considering to buy. There are healthy types and unhealthy ones so you need to really master the trick here. Basically, saturated fats, hydrogenated fats and tropical oils should be avoided as much as possible.

Do not forget the calories per serving

The calories per serving is another vital factor in food labels. Actually, it's the first thing that you should look at as calories are energy and unused energy will eventually make you fat. Make sure that the calories per serving is sufficient enough but not too high.

Since 1994, the United States Food and Drug Administration or FDA has obliged food manufacturers and distributors to put a food label at the back of their food items in order to equip consumers with the right knowledge on what they are eating and how healthy they are.

Now it's up to you to reap the benefits of the transparency created by the FDA.

Dangers of Omega 3 Overload

The benefits of Omega 3 fatty acids are well documented. A diet that includes this essential nutrient can lower our risk for cardiovascular disease and decrease the levels of cholesterol. However, its benefits go beyond preventing diseases. It is also essential for normal body functioning.

But what happens when we take in more than the healthy amounts of Omega 3?

The recommended daily dose for Omega 3 is 800mg to 1,000 mg. This is equivalent to eating two fish dishes weekly. However, people who are planning to reduce their triglycerides by using Omega 3 fatty acids, higher dosages could be taken upon your doctor's advice. There are no set levels for children. It is only advised that they avoid eating fish that are contaminated with chemicals or mercury. This is also readily available in Omega 3 supplements.

 The Good Side of Omega 3

Omega 3 supplements have been flying off the shelves and for good reason. Medical studies have proven that these essential fatty acids are important for many processes in the body including brain development.

This essential nutrient counteracts the effects of bad cholesterol. It prevents plaque buildup, improving blood flow. It reduces the levels of triglycerides and lowers blood pressure. Omega 3 can also reduce the risk for abnormal heart rhythms or arrhythmia. Overall, Omega 3 is a wonder nutrient that could not only reduce the risk for cardiovascular diseases but also help people suffering from it.

Pros and Cons

There are some risks associated with consuming large amounts of fish. However, this is more associated with eating contaminated fish. The amount of chemicals contained in fishes could be attributed to species and where this was harvested. Fish that have longer life spans for example have a higher risk of containing mercury in their system. If you feel that your fish may contain large amounts of mercury, information is available in your local health boards.

Sources of Omega 3

Fish is the most popular source of Omega 3 fatty acids. Of note, anchovies, mackerel, halibut, swordfish, salmon, fresh water bass, shrimp, calamari, oysters and herring are rich sources of Omega 3. This could also be sourced from plants that include soybean, canola, olive and flax oils.

Omega 3 is now also available in dietary supplements. This however, should not be considered as medications for treating cardiac problems. It is intended to be an alternative source for Omega 3 for people who can't take it from natural sources.

Dangers of Omega 3 Overdose

The dangers associated with taking large amounts of Omega 3 is directly associated with its benefits. One example is its anti-inflammatory properties that could help people suffering from arthritis. When you reduce the chances of clotting it increases the possibility of bleeding. And the best way of avoiding this is to eat well rounded diet. Take your recommended dose of Omega 3 but don't forget meat for example. It helps in the normal balance of nutrients in the body, making sure that you are getting all the recommended amounts of nutrients.

Natural Detoxifying Techniques You Could Do Now

Having a healthy body is not all about having a slim or muscular figure. We don't only have to take care of our physical appearance but more importantly what is inside our body. Each day our body is exposed to various toxins. This could be found in the air we breathe and the food we eat. Detoxifying is a great way of getting rid of these pollutants to keep our body working in tip top shape. It compliments a healthy lifestyle improving the benefits of eating healthy and living an active lifestyle.

To help you get started in your detoxifying journey, below are some tips you could start at home.

• Load up on water  - Most of our body is made up of water. And loading up on water goes a long way in helping our body flush out toxins. All it takes is eight glasses of water and that's the minimum. However, getting a few extra glasses of water each day doesn't hurt either.
• Exorcise those toxins through exercise - Help the body get rid of toxins by spending a few minutes each day exercising. Sweating is a great way of coxing sweat out of the body. Get the benefit of having a slimmer figure while eliminating harmful toxin buildup.
• Get those veggies - Eating vegetables helps get rid of toxins. This is especially useful for cleaning the digestive tract. It makes it easier for the body to flush it through our solid waste. It provides bulk to our feces decreasing our risk for developing colon cancer.
• Fruit and Juices -  Whether eaten directly or in its liquid form, fruits are good detoxifying agents. Just like water, fruit juices course its way through our body flushing toxins along the way. Turn your favorite fruit into a juice or make it your favorite snack. A great alternative to processed food and snacks.
• Fasting for a day - Give your body the best opportunity to get rid of toxins by letting it focus on detoxification. Drink plenty of fluids such as water and juices. This could be done once every month. Living a healthy lifestyle is striking a balance. Never fast for more than a day. You shouldn't confuse fasting for detoxification with dieting.
• Body wraps - Body wraps promotes sweating. Increase the benefits of using body wraps by matching it with detoxifying oils. Body wrap treatments are not only a good way of helping your body detoxify but is also a simple way of releasing stress. This way you don't only get rid of physical toxins but also mental toxins as well.
• Stay clear of toxins - Don't just get rid of toxins but prevent it from coming back by living and eating healthy. Stay clear of dirty or polluted environments. Toxins could also enter the body through the air. Eat healthy food that promotes detoxification while avoiding processed foods.

There are many facets to a healthy body. Eating healthy foods and living an active lifestyle is just part of the process. Helping the body rid itself of toxins should not be ignored. Get the complete healthy lifestyle by incorporating each discipline.

Five Great Reasons to Eat a Banana

Considered as one of the world's miracle fruits, the musa acuminata better known as a banana has a number of known and proven health benefits. In fact, it may even have more health benefits than any other fruit in the market. What makes a banana even better than most healthy fruits like apples, grapes, mangoes or an orange is that fact that it is a lot cheaper and is widely available in most parts of the world.

There have been numerous clinical studies in the past that link banana to various health benefits, some of which are presented below.

Bananas are good for your heart and blood

Potassium is one of the most abundant nutrients packed in a single banana serving. Needless to say, potassium has a lot of known benefits. For starters, potassium helps the heart by promoting better circulation of blood. A single banana serving also has vitamin B6 : an essential vitamin that aids in the production of helpful antibodies.

Likewise, vitamin B6 also helps in the production of hemoglobin, another important nutrient the human body needs.

Banana as a natural mood enhancer

It is also said that banana is a natural mood enhancer. This miracle fruit has tryphotan which can help smoothen and enhance the mood of people. Tryphotan is an amino acid which can help the human body produce serotonin. Serotonin, on the other hand, can produce a calming effect on the human body and is bound to stabilize the mood of the person taking it.

A banana a day is good for your kidney and bones

The old adage, an apple a day keeps the doctor away may just be it : old. Bananas have already proven its worth many times over. One of its many benefits includes helping your kidneys and bones to become stronger and less vulnerable to complications.

This is due to the high potassium content of a banana fruit. Potassium suppresses calcium excretion in the urine and is therefore minimizing the risk against kidney stones. For that matter, I guess it would be wise to say that a banana a day keeps the doctor away.

Regular intake of bananas is said to make a person smarter

According to a study conducted on 200 students at a Middlesex school, a normal intake of banana after every meal makes pupils more alert and open to learning.

Bananas can promote better bowel movement

Another well known benefit of banana is that this miracle fruit is high in fiber and can restore and promote better bowel movement. That is the reason why people suffering from constipation are almost always given a serving of banana. In addition to that, better bowel movement brought about by a serving of banana is good for one's overall health.

Apart from the health benefits pointed above, bananas can also help people wanting to quit smoking and serve as a stress reliever for many. Heartburn, anemia and ulcers can also be improved by a daily intake of banana while morning sickness and hangover can be remedied with a single banana serving.

It is important to know and remember that a banana is a great natural remedy for many illnesses. Hence it would be wise to include a serving of banana in your daily diet.

Healthy Eating for Children

Eating healthy will always be a staple in living a good life. It is essential in keeping us healthy during our adulthood but equally important during our growing years. Most parents think that kids could get away with everything in terms of their diet. But proper nutrition is needed for normal and optimum growth.

Part of a parent's responsibility is to ensure that their kids are getting the right nutrition for their age. They must be sure that their kids are getting a balance and healthy diet. It might sound simple but if getting your kids to eat their fruits and vegetables can be a daunting task as many parents know.

Calcium

Calcium helps make strong bones and teeth, and this nutrient is most important during the years when bones are growing. Foods that are highest in calcium come from the cow -- low-fat milk, cheeses, and yogurt. But some leafy vegetables and fortified juices are also good sources of calcium. Here are some ways to give your child the calcium he needs:

• Start his day with a bowl of cold or hot whole-grain cereal topped with skim or low-fat milk and sliced fresh fruit.
• Serve low-fat yogurt, smoothies, or cheese after school and between meals for a nourishing calcium-rich snack.
• Calcium-fortified juices and cereals are fine nondairy alternatives to help meet your child's daily requirement.

Fiber

Grandma called it roughage and everyone, kids included, needs plenty of it each day to keep their digestive system working well. Here's how to get your kids used to the taste of fiber-rich foods, which they can come to love.

A bowl of high-fiber cereal is a great start to meeting your child's daily needs. Read food labels to find whole-grain cereals that provide 3 grams or more of fiber per serving. Usually, the more sugar in a cereal, the less fiber. Add sweetness to cereal with fresh, canned (unsweetened), or frozen fruit.

Have cut-up whole fruits and veggies on hand to help your child meet the recommended five or more daily servings of fiber. Keep fruit juice to a minimum. Whole fruits and vegetables contain much more fiber and less sugar than most juices.

Beans are loaded with fiber and protein. Drain and rinse canned beans and toss into soups, stews, salads, scrambled eggs and omelets, and salsas.

Protein

Every cell in the body is made of protein, which makes this major nutrient essential for healthy growth and development. Protein is found in animal products such as dairy, eggs, seafood, and meats. In somewhat lesser amounts, it is also in beans, nuts, vegetables, and grains. Boost your child's nutritional intake with these protein-rich food ideas.

Even finicky kids love eggs. French toast, scrambled eggs, pancakes, and omelets are kid-pleasing dishes that contain plenty of protein, iron, and other important nutrients.

Branch out from fish sticks and try salmon dishes that kids will enjoy. Top salmon or other fish fillets with salsa or teriyaki sauce to give your child lean protein along with heart-healthy omega-3 fatty acids.

Add nuts to cereals, yogurts, or vegetables for added protein, fiber, and healthy unsaturated fats.

Antioxidant Superfoods

Antioxidants help defend the body against harmful substances that can damage the body's cells. Power up your child's diet with foods rich in antioxidants, such as almonds, berries, citrus, carrots, spinach, tomatoes, and bell peppers.

• Bring orange wedges, 100% citrus juice, fruit, or nut granola bars to the next sports practice for a refreshing and energizing treat.
• Pack school lunches with baby carrots, grape tomatoes, or red bell pepper slices for a fiber- and antioxidant-rich lunch or snack.
• Add plenty of antioxidant-rich tomatoes or tomato sauce to pizza, spaghetti, meatloaf, soups, and stews.

Iron

Children's diets are often lacking in iron, a mineral that carries oxygen in the blood and helps keep kids energized. Boost the iron in your kids' diet with lean meats, eggs, fish, dark leafy greens, beans, dried fruits, and iron-fortified grains.

Vitamin C increases the absorption of iron, so pair eggs with oranges or orange juice.

Serve spinach salads at mealtime, topped with strawberries, dried cranberries, and/or slivered almonds and a light raspberry vinaigrette dressing. The fruit will help the body absorb the iron in the spinach, and kids will love the taste.

When kids refuse a meal, offer iron-fortified cereal topped with low-fat milk or yogurt and fruit as a healthy meal substitute.