Why should you eat these foods?
Why you should eat legumes
This type of food is associated with lowering your risk of heart disease. Legumes are naturally low in fat, high in protein, fiber, vitamins, minerals and phytochemicals. They can lower your cholesterol levels due to their soluble fiber content and the protein they contain. They also belong to low GI group so they satisfy you longer and can help those with diabetes. Examples of legumes include chickpeas, kidney beans, black eye beans and lentils.
You should be eating legumes at least 3 times a week. You can include it in your meal by having beans and bread, lentils in your omelette, lentils in your soups and beans in your salad.
Why you should eat fish
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Why you should eat eggs
Eggs are a very good source of protein and they provide the right balance of amino acids that the body needs. The egg yolk contains mostly unsaturated fats and 10 vitamins, 8 minerals and good amounts of riboflavin, vitamin B12 and phosphorous. The egg yolk contains the antioxidants lutein and zeaxanthin. Research shows that if people with high cholesterol have a diet low in saturated fat and eat 3-4 eggs per week then there is no increased risk.
Why you should eat more fiber rich food
When trying to lose weight, the amount of calories that you consume are important however certain types of food could make you consume fewer calories because they fill you up more quickly. Eating a high fiber diet can allow you eat more food for fewer calories. You can eat fruits and vegetables, which have practically no fat but due to their water content you become full. Also, on a high fiber diet you will shed fat faster and not all the calories you consume are used for energy or fat storage. When you eat more fiber, you can excrete an extra 50- 100 calories, which boosts your weight
Beans and Legumes - black beans, chick peas, lentils, lima beans, peanuts, kidney beans, and soybeans
· Eat moderate amounts of nuts that are rich in monounsaturated fat, like hazelnuts, almonds, pecans, cashews, walnuts and macadamia nuts. These nuts have been shown to improve cholesterol levels. Avoid eating nuts by the handful. Instead, garnish food with one tablespoon of chopped nuts per person.
On a typical day I have a smoothie and coffee for breakfast, sautéed vegetables for lunch, and tortillas and lentils or pizza for dinner. My snacks consist of cheese and crackers, and occasionally I will have some cereal. Last semester, I completed a dietary log and I realized that I consistently had an increased amount of refined grains and met my fruits requirement. I learned that I needed to incorporate more vegetables, dairy and protein into my diet. I improved my diet by making smoothies for breakfast, which contains
As stated in the Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) ( 2005 ) proteins are made up of amino acids. Some proteins are insoluble in water like keratin. Some amino acids are produced into protein synthesis. Protein synthesis is when amino acids are arranged into protein through rRNA, mRNA and tRNA. Examples of proteins are beans, meat, fish etc. lack of protein can lead to poor healing of wounds, delayed growth etc.
Protein-rich foods have the added advantage of containing iron and B vitamins. Two or three servings of protein foods a day will meet the requirement. Good choices are lean meats, fish, eggs, beans and tofu. Poorer choices, because they contain a high percentage of fat, are hot dogs, sausage, spare ribs, and especially bacon.
Another disease, which is linked to the unhealthy nonorganic diets, is high cholesterol. There are two types of cholesterol, one good and one bad, however, when the bad cholesterol is high, it can lead to various heart diseases. One of the most effective ways to prevent high cholesterol is to eat a low fat, low salt diet and also a lot of fruits and vegetables. However, due to nonorganic foods as explained before being 25% less nutritious, the amount that needs to be eaten to help prevent it, need to be increased which leads to an unhealthy diet. With an organic food diet, less food can give more benefits leading to a healthier life avoiding high cholesterol. Doing so the cost of having to actually buy less food for more nutritious value and the cost of avoiding healthcare costs included with high cholesterol, again an organic food diet outweighs the cost of a nonorganic food diet.
About 20% of the human body is made up of protein. Because your body doesn’t store protein, it’s important to get enough from your diet each day.
Nutritionism and Today’s Diet Nutritionism is the ideology that the nutritional value of a food is the sum of all its individual nutrients, vitamins, and other components. In the book, “In Defense of Food” by Michael Pollan, he critiques scientists and government recommendations about their nutritional advice. Pollan presents a strong case pointing out the many flaws and problems that have risen over the years of following scientific studies and government related warnings on the proper amount of nutrients needed for a healthy diet. Pollan’s main point is introducing science into our food system has had more of a negative impact than a positive one, we should go back to eating more of a traditional diet. I believe food science has given us
However, by carefully planning and knowing which plant foods to choose, vegetarians can avoid these disadvantages. Leafy greens and almonds, for example, are high in calcium, and flaxseed and chia seeds provide omega-3s. Eating plant-based iron with a source of vitamin C will improve absorption, such as a spinach salad with sliced strawberries or orange sections. Most plant-based proteins – with the exception of soy and quinoa – are incomplete, which means they don’t provide all the amino acids necessary to build muscle and tissue, like animal foods do. To avoid a protein deficiency, vegetarians need to combine proteins throughout the day. For example, eating beans with brown rice or hummus with whole-wheat pita bread will supply the needed amino acids. (Paula
Weekly consumption of meats, such as poultry, eggs (0 to 4 eggs per week), lamb, veal, and fish and other seafood. Very little red meat is consumed using this diet.
Food is a major part of everyone’s everyday life. It’s hard to imagine life without the chocolate cake on your fingers or a carne asada taco in your mouth. Enjoying delicious desserts and fast food seem extremely magnificent to eat and spend money buying them. Although, there have been many controversies in the United States on how it’s the largest country with the most obesity regarding children, which affects their health, many people are still going throughout their day snacking. Many people in America are having full course meals with thousands of calories in one sitting not knowing the short term or long term side effects that are going to take a huge toll on their lives. Food is delicious, but it comes with a secret behind the savoriness/sweetness.
These antioxidant compounds are responsible for the blue, purple, and red pigments. Blueberries are also a good source of vitamin C, soluble fiber, and insoluble fiber, such as pectin. Pectin is a form of soluble fiber, which draws water from your digestive tract and forms a gel, helping to slow digestion. Insoluble fiber serves to keep food moving through your digestive system and adds bulk to your stool. Blueberries are also a good source of manganese, vitamin E, and riboflavin. The health benefits of blueberries are due mainly to anthocyanidins. Research at Tufts University showed that out of sixty fruits and vegetables, blueberries rated highest for its antioxidant capability. Blueberries promote urinary tract health, eye health, and has anti-cancer benefits. Blueberries are considered an acid-forming
“Healthy eating” means eating a variety of foods that gives you the nutrients you need to maintain your health, feeling good with your health conditions, and having enough energy throughout the day (Nordqvist). A poor diet can cause harm a person’s daily life activities. Research from Eating Healthy Might Prove Too Expensive for Poor ABC News shows, that the price of eating healthy foods may be expensive to a family who earns a low-income. So, eating fast foods may be more convenient for them knowing that the prices are way less. However, everyone should make the effort to stop eating foods that will later on harm your health. As mentioned in the article “Healthy Eating”, “Healthy eating is not about strict dietary limitations, staying unrealistically
...t when I calculated them into servings, it didn’t seem as much. The main reasons for my serving amount is that I thoroughly enjoy ‘junk food’ but I still realise that I have to eat it in moderations. The ‘good fats’ can lower cholesterol as they carry cholesterol to the liver were it is then broken down reducing the chance of cardiovascular disease. Some of the consequences of eating the bad fats include higher blood cholesterol, increased risk of heart disease and creates a high risk of both type 1 and type 2 diabetes. This is why it is important to make sure you are informed of what type of fats are in the food before eating it. As I met the recommendations every day, I am not going to try and change the amount I eat but instead start reading the label before I eat it so that I know if I should being eating it or if I should be substituting it with something else.
Maintaining a well-balanced diet is essential to living a longer life. This means consuming the right daily portions of the six main food groups: 6-11 servings of grains (bread, cereal, rice, pasta, etc.), 3-5 servings of vegetables, 2-4 servings of fruits, 2-3 servings of meat, poultry, fish, beans, eggs, or nuts, 2-3 servings of milk, cheese, or yogurt, and the occasional use of fats, oils, and sweets. Eating fish is highly advantageous to your health, especially salmon. Having salmon two to three times a week can decrease your chances of getting coronary heart disease by up to 30 percent. It also helps reduce your risk of Alzheimer?s, diabetes, asthma, and other factors. Eating plenty of fruits and vegetables will help you stock up on antioxidants, which slow the process of aging. Garlic is another helpful food because it strengthens your immune system and prevents you from getting sick. But don?t eat too much garlic, or you?ll be keeping more than just a cold away! You should also eat a piece of dar...