Nutrition Articles

Top Ways to Cut CaloriesWithout Eating Less!

Nutritionists are always looking for ways to help people lose weight, cut calories, and overall eat better to live a healthier life.  In a recent report, experts offer “tricks” that people can incorporate into their daily diets that will help them to lose weight, without eating less.

This type of eating is called “volumetrics” where you bulk up on meals that will leave you feeling fuller longer, rather than by cutting out foods or shrinking portions.

Here are some of the “tricks” that the volumetrics diet suggests:

• Eat your vegetables, lots of them.  Experts say that by filling up on fiber and water you will feel fuller.  They suggest that by adding vegetables to every meal you eat that you will still be able to enjoy your carbs in other meals, but just be sure to load the carbs with vegetables, too.

• Eat water-laden fruits.  Fruits like watermelon, cantaloupe, strawberries, peaches, oranges, raspberries, blueberries and apples are far better for you than calorie packed bananas, and because they are water and fiber based they will help to create volume in your diet.

• Always start your dinner with a soup or a salad.  The soup should be a broth-based soup or choose a salad with a light dressing, but either choice will fill you up before you dive into your largest meal of the day.

• Choose high fiber, high grain cereals for breakfast. To create a bowl with greater volume, choose flaked or puffed cereal.

• Eat egg whites.  Research has shown that if you want to keep your weight in check, people who eat at least two eggs per day consume fewer calories throughout the day than someone who eats bagels for breakfast.  You can cut your calories and cholesterol by choosing the egg whites only instead of the whole egg.

• Switch your milk.  If you are used to drinking whole milk, just by switching to fat free milk you can drink twice as much milk for the same amount of calories.

• Eat yogurt : especially of Greek or non-fat yogurt.  Since yogurt is a high-water food, it also helps to keep you feeling fuller.

• Go for lean proteins.  Foods like shrimp, roasted turkey breast, tilapia, and canned tuna in water are all packed with protein and low in calories.  You can also eat almost three times as much fish as you can many other proteins.

• Try less-dense desserts.  Instead of reaching for the cookies or cakes, opt for yogurt or fruit to satisfy your sweet tooth.

• Buy your cream cheese and butter whipped.  Whipped varieties contain added air, thereby creating fewer calories per serving.  Although, just because it is whipped doesn't mean that there aren't any calories.  You still need to be cognizant of how much butter and cream cheese you are using when you add it to your foods.

• If you want a salty snack go for popcorn.  Choose the 100-calorie bags or air pop a cup or two of popcorn instead of the butter and oil infused microwave kinds.

• Dilute dressing and dips by adding lemon juice, avocados, or yogurt.  This way you can still enjoy your favorite dressing or dip, but by diluting them you can save your calories for something worth spending them on.

Juicing for a Healthier You

There's no contesting that eating the right amount of fruits and vegetables daily is one of the best ways of keeping ourselves healthy. While this could be easy for some, the rest of us may not have the same zeal or time needed for preparing healthy dishes. Perhaps the easiest way is to simply use a juicer. It does not require too much time to prepare and we would still be getting all the nutrition we need. But is drinking fruit and vegetable juices a healthy alternative?

So what is there not to like about being healthy? You could see it in the print ads, TV commercials and almost anywhere there is space to advertise. Health has become big business that everybody has their own take on how to get that healthy body you've always wanted. Juicing is so simple that it does not require any culinary training and you could make your own concoction perfect for your taste. So what are the benefits of drinking fruit and vegetable juices and what makes them so popular?

Quick and easy, no need for preparing. All you need to do is shop for fresh fruits and vegetables drop it in the juicer and you're good to go. This is perfect for busy people who just don't have the time to prepare simple dishes. Place it in a bottle and you can have your daily fix of fruits and vegetables anywhere you go.

With hundreds if not thousands of fruit and vegetable combinations to choose from, you could create your own special health concoction. Surprise yourself by combining fruits and juices. Finding the right mix of nutrients and taste, eating healthy has never been this fun.

Searching for a quick way to cool down or replenish your energy after a tired and grueling workout? A tall glass of fruit or vegetable juice is enough to soothe down your tired muscles while replenishing your energy stores.

Heat could destroy precious nutrients and keeping fruits and vegetables as fresh as possible gives you all the health they bring. All the minerals and nutrients that each piece of fruit and vegetable is preserved, giving you the healthiest drink possible.

Green and natural, eliminate the need for plastic bottles by drinking them in your own glass. Juicing is not only healthy for your body but also keeps mother earth healthy.

The benefits might be obvious but some people still shun away from this healthy habit at home. Below are some of their reasons:

Some people consider the prospect of juicing too expensive. Of course there are also concerns about the pile of wasted produce after the process. They would rather buy juices at the grocery because it is cheaper compared to preparing one. But isn't cooking a dish equally tedious? It may take hours to prepare a simple dish and of course there are dishes and cookware to clean after the meal.

Others say that investing in a juicer that would only be used a few times a week could be expensive. It might even end up as a dust magnet once they have already gone tired of drinking juices.

Preparing juices could be expensive especially if you have to buy dozens of fruits for your weekly consumption. This could quickly add up and you might find yourself spending a couple of dollars more at the grocery store.

This clearly shows that juicing benefits far outnumber its disadvantages. This might prove to be an investment in terms of a longer grocery list but certainly much cheaper compared to health bills. We should never gamble with our health and spending a few more dollars on fruits and vegetables is better compared to its alternative. With the rising costs of health care, juicing might just be a cheaper and healthier solution.

How to Encourage Good Eating Habits for Children

Having troubles with your child's eating habit? Well, you're not alone. Most of the parents today are having the same problem like you have. Toddlers nowadays are picky when it comes to food. They always have their favorites, which usually doesn't supply the proper nutrition that their body needs.

If your kid does not eat sufficient calories for their body in a day, well don't panic. Instead, consult your doctor to start developing a healthy eating habit for your child.

Here are some tips to help you encourage your child's good eating habits:

1. You can start by giving your child three regular meals and three snacks in a day. Being consistent with meal and snack times makes a child less likely to try to tell you when they will or won't eat.

2. In choosing the right foods in each meal or snack, try giving them a variety of foods. Offer foods that your child likes, but also some that they haven't tried or liked yet. Usually, your child may not show interest eating those foods, but there's no harm in trying. You can always try several times, maybe even ten times, offering the same foods they initially rejected because high familiarity with the food may increase your child's interest on the food.

3. Play with food, in a good way. Sometimes, playing with foods will make your child more interested in it. Some children form faces with their meals, some form animals. Children can be creative with their meals, so let them enjoy it--as long as they're eating it eventually.

4. Adding some salt, sugar or cheese works most of the time. Cheese could be added to vegetables. Some likes to have it melted as toppings. Of course, you'd want to use these ingredients in moderation.

5. Watch the liquids. We all know soda pops are not healthy. But too much of milk and juice may not be good, either. Limit those fluids to a few cups a day. It's best to get fruit juice from whole fruits, anyway. Encourage the drinking of water, since it is so good for the body, and is a great habit to develop. And remember, drinking liquids before a meal will make one feel satiated, and likely to eat less food.

6. Forcing your child to eat their whole meal was once the norm, but it's been a long held belief in modern times that this practice is not healthy. Children always know if they're hungry or not. If they insist upon not eating dinner but prefer to eat snacks, then cut down on the size of snack portions so they'll be hungry at meal times. You can also offer them a deal or bargain. For example, if they eat a set amount of their meal, they get to eat a snack afterward. But forcing children to always clean their plate discourages them from learning to stop eating when they're full.

7. If you have a malnourished or underweight child, adding dry nonfat milk into their milk, soup or even on pudding could help them get some extra calories. Some of these other tasty, calorie-rich foods may help: margarine, cream cheese, peanut butter and syrup. Just make sure they're not allergic to any of those ingredients, of course.

8. Eat together. Eating is a social event. Studies have shown that eating alone is bad for the digestion. So if you're so busy that you plop your kid down at the dinner table to eat by themselves while you do dishes or get your office work together, you may want to rethink that lifestyle. Much quality time and conversation with family and friends occurs during meal times. Use this rule of eating together as an opportunity to force yourself to stop being busy for a few moments so you can enjoy the company of others. Eating together not only will make meals more pleasant for your child, but for yourself, as well.

If all else fails, never hesitate to consult your doctor. If your child is excessively overweight or underweight, trying to determine the best way to get your child to eat nutritiously is like taking medicines: never self-medicate. Always consult the experts.

Eating Healthy for a Shapely Body

How many times have you heard your teacher or health professionals in your entire life telling you to eat a balanced diet?  What is a balanced diet anyway when we do not have the same built?  How much should you eat?  What should you eat in order to get that perfectly toned body?

Until recently, I had never been into a fast food restaurant to eat those fast food meals they offer.  Fast foods are something that I have avoided not because I am not a food fanatic.  If I want a perfect body, I must eat only the good stuff.  Fast foods are filled with sodium, high in sugar, rich in fat, and abundant with chemical additives.  Everything that is in it is just not for a perfect body.

First of all if you are planning to have that perfect body, it is important that you take note of your calorie level.  Will the diet you are considering is nutritionally balanced?  Will it be easy to follow?

When taking a look at the calorie level, your intake should just be at the right amount.  If you are trying to lose weight, eat foods that are low in calorie level and if you are trying to gain, then eat those that are high in calorie.

Also, consider that your diet is getting all the essential nutrients.  The food guide pyramid and that box on processed foods containing the nutrition facts can help you achieve a healthy diet.  Your diet should have the following.

• Vitamins and minerals.  It should be adequate enough in order to have properly nourished body parts such as the muscles, skin, blood, and bones.  Also, it aids in the metabolic processes which is very important fat burning.
• Right protein.  Consume the right amount of protein to prevent muscle tissue from breaking down and also it aids in the repair of body tissues.  55 grams per day is recommended for men and 45 grams is ideal for women.
• Carbohydrates.   100 grams of carbohydrates is needed to maintain fluid balance and prevent fatigue.
• High fibre foods.  This will allow proper elimination.  Toxins that are left in the intestines are gets eliminated along with the fibre making absorption of needed nutrients highly efficient.
• Water.  It is very important to include water in your diet.  An average of 8 to 10 glasses of water per day is enough to sustain fluids lost during the day.  Of course you will need more during an exercise.

The key here is to eat a variety of foods to maximize the nutrient you can gain from them.  Avoid the unhealthy stuff and you can get the perfect toned body you want.

Researching about protein myths has given me a more enlightened view.  While others might say that too much protein intake is not good for the kidneys, I say that there is no need to worry about kidney failures as long as you do not have any kidney dysfunctions in the first place.  Also, it does not cause weight gain if you are not increasing your calorie intake.  To the vegetarians, there are plenty of protein sources that can give you the same quality as to those who consume meat as a source of protein.  But my advice is that you must vary your sources to maximize the amino acids and here are some of the best and well-known protein sources that has been a part of my diet for years.

• Red Meat.  This is the most common source of protein.  Ground beef, extra lean, broiled, sirloin steak, choice cut, trimmed, lamb, or pork. Red meats should be eaten in limited amounts because of the saturated fat that it contains which is the culprit for many cardiovascular diseases.
• Poultry.  Chicken and turkey are the best poultry protein sources.
• Fish.  Salmon, sardines, mackerel, herring, or tuna.  These are rich in omega-3 fatty acids, a good amino acid for protection against cardiovascular diseases.
• Dairy. Milk, cheese, low fat yogurt, whey.
• Eggs.  Boiled, whole, scrambled.  It contains all the eight essential amino acids making eggs as the best source of protein.  If you will only consume eggs to get the protein you need, you should at least eat eight eggs per day.
• Nuts.  Almonds, cashew, walnuts, pistachio.

To get the right amount, health professionals say that men should consume at least 55 grams of protein and 45 g for women per day.  Eating them in the right amount can give you all the protein your body needs.  It is wise that you choose the sources that are called low-fat protein foods to keep your heart healthy, have low bad cholesterol level, and to avoid cardiovascular disease.

Proteins are the building blocks of our body.  Almost every part of our body from the hair, skin, up to the muscles are all made up of protein.  For the muscle, eating enough protein will ensure that your body has a back up when it needs a new one.  It will maintain your muscles in terms of recovery and prevent breakdown from exercise.  Also, it aids in fat loss due to its high thermic effect as the body tends to burn more calories digesting proteins than carbohydrates and fats.

You are what you eat as they say.  If you eat junk, then you are garbage.  There are so many articles written about food and diet but still many are still confused as to what the right diet means.  There have been many kinds of diet from Atkins to South Beach diet.  How will you know that right diet and how will it give you a perfect body?

The Perfectly Picked Plum

If you are looking for a delicious fruit that is chock full of nutritional value and taste absolutely divine, then plums are just what you need!

Plums, and their dried version known as prunes, are very high in phytonutrients, which function as an antioxidant and provide much benefit to the body.

Eating plums, which come from the same fruit family as cherries and peaches, helps in the production and absorption of iron in the body, thereby leading to better blood circulation leading further to the growth of healthy tissues.

Consuming plums on a regular basis will help prevent macular degeneration and other eye infections. Researchers have also found that plums contain anti-cancer agents that prevent the growth of cancerous cells and tumors.

Because plums contain blood cleansing agents that help keep the blood pure, plums can help you reduce the risk of contracting heart disease.

Plums are also high in vitamin C, meaning they help to protect the body against conditions like asthma, colon cancer, rheumatoid arthritis and osteoarthritis.