Fruit and Vegetables Everyday

Overall eat five portions of fruit and vegetables each day excluding potatoes or French fries.

If you adopt this program, you will lose weight. Don't expect results in a week or a month. After all, you took a long time getting overweight, it'll take some time to get rid of the weight.

Start imagining the new, slimmer you, and how this will improve your life. Imagine the fun you'll have and how much healthier you'll become - and you will.

Also, set yourself targets of what you'll eat this week compared with last week - it's a good idea to keep a record of what you eat because it is so easy to forget those little extras you have between meals.

Now, with the aid of better nutrition and without faddy diets, you can become all you desire.

How to Have Low Carb Diet

Low carb diets have quickly establish itself in popularity in recent years due to the promising and instant results of fat and weight loss. You need to judge all the aspects involved in planning one in order to maintain safe and healthy. A low carb diet plan may finally pave the way to a skinner and slimmer you. A lot of people have their weight lowered by taking on a low carb diet. The main cause is that their body instantly uses fat as fuel for energy once glucose supply are depleted. As a result of fat loss comes weight loss. Overweight and obese people mostly have shed pounds successfully by following a careful and healthy routine.

Before you plan on a low carb diet, make sure you know the various types of carbohydrate sources. There are two source of carb diets - starchy and fibrous. Most people who want to lose weight safely would choose to alternate between starchy carbohydrates for fibrous ones. Several modern low carbohydrate diet regimes have been formulated with varying approaches but the main thought is still the same. Your primary goal is to eat less than what you're burning as energy. It is equally vital that you included adequate amounts of protein, vitamins plus minerals in the diet to stay healthy and strong.

Finally, you should also eat at least 3 full meals a day. There are some diet regimes than indicate small frequent feedings up to 6 times daily. Consume 8 to 10 glasses of water a day too. These would definitely boost your metabolism as well for faster fat and weight loss. Get sufficient rest and exercise regularly to increase energy expenditure and fat loss. You may start getting results within two weeks. Eat more sugar if you feel uncomfortable signs and are linked with weakness, nausea and lightheaded symptoms. Ask your physician before starting on the diet.

Fiber Rich Foods In Your Diet

This article takes a look at the fiber rich foods - what they are and the benefits derived from including them into our everyday nutrition.

Dietary fiber is that part of plant material in the diet which is resistant to digestion. Among the sources of fiber rich foods are fruits, vegetables and cereals.

There are two type of fibers - soluble and insoluble. Examples of soluble fibers include pectins, guar gum, plant polysaccharides, mucilage and a few hemicelluloses, while insoluble fibers contain cellulose and bran. Studies show many beneficial effect of foods rich in fiber rich foods:

  • A high level of the soluble fiber in the diet tends to lower blood glucose
  • It delays gastric emptying, makes the intestinal contents more viscous and thus slow down the rate at which carbohydrates are absorbed from the gut. ( if carbohydrates is absorbed too quickly, blood sugar will rise correspondingly, and insulin response may be inadequate to deal with it.)
  • Fiber rich food provides non-calorie containing bulk and, therefore, gives a feeling of satiety with fewer calories.

Diabetics tend to have elevated level of blood lipids, and a high fiber diet tends to lower serum cholesterol. For insoluble high fiber diet the advantage is that it is able to hold water in the colon what ensures that the bowel content is bulky and soft which is essential for the normal action of the muscles of the colon and, thus, it prevents constipation.

The suggested daily amount of fiber intake is 30-40 grams.

Proper Nutrition for Optimum Health

Everyone should strive for optimum health. Optimum health is having an ample supply of nutrients. On the other hand, the recommended daily allowance for nutrients is designed to just prevent us from getting seriously sick and that's all.

We need enough nutrients to ward off diseases, help us recover from colds easily - or avoid them - and to prevent us from suffering from degenerative diseases.

This is why nutritional information is a vital part of education and why vitamin and mineral supplements are an essential part of any program to maintain good health.

Here's a short list of essential tips to reach and maintain optimum health:

1. Reduce the amount of meat, cheese and dairy products consumed

2. Eat some meals based on soy products such as soy beans and tofu, and other beans each week

3. Eat two helpings of vegetables (about 100 grams or 3 oz each)and three pieces of fruit - such as one banana, one orange, and one apple, for example - daily

4. Eat a few raw nuts (not roast nuts) daily

5. Use canola oil or olive oil for cooking

6. Take a multi-vitamin, multi-mineral supplement

7. Take some essential fatty acids in the form of flax oil or oily fish

Healthy Food Without Calories

Taste needn't rely on fat and sugar. You can make your nutrition healthier and your food deliciously flavorful by adding a number of low-calorie ingredients, such as any of the following:

1. Canned chiles: Add whole chiles to a grilled chicken sandwich or diced chiles to soups, scrambled eggs, pita sandwiches, or sprinkle on tortillas.

2. Dried cranberries: Great in marinades for baked chicken. Add to quick breads, spinach salads, chicken salads, and rice dishes.

3. Portobello mushrooms: Marinate and grill like hamburger, slice grilled, and add to salads or pasta dishes, or use instead of meat for sandwiches.

4. Canned roasted red yellow peppers: Add to a grilled cheese sandwich, blend them with some cayenne and drizzle over a creamed vegetable soup, egg dishes, pasta sauces (cold and hot), or add as a topping with cheese for crackers.

5. Fresh cilantro: Add to fruit- or tomato-based salsa to accompany fish or poultry. Add to curried chicken salads with celery, apples, and grapes. Add to a bean burrito, fruit or vegetable salads, vinaigrette dressings, black beans, or rice dishes.

6. Red onions: Slice thin and add to salads, sandwiches, bean dips, or egg dishes.

7. Honey: Drizzle over yogurt, warm brown rice with pistachios, or sliced apples. Sweeten mashed sweet potatoes with honey. Mix with mustard, orange juice, balsamic vinegar, and herbs as a marinade for chicken.

8. Fresh parsley: Mix with lemon and pepper and drizzle over grilled fish. Mix with minced garlic and whole wheat bread crumbs or wheat germ for a savory crust for potato dishes or chicken. Mix with olive oil and garlic for a pesto sauce for mashed potatoes.

9. Mint: Add to chopped tomatoes and cucumbers, rice dishes, and beans.

10. Sundried tomatoes: Use in pasta salads, sandwich spreads, vegetable dips, or as an extra topping on pizza. Mix into saute'ed zucchini or as an accompaniment to grilled eggplant. Blend with olives, garlic, and balsamic vinegar to make a spicy spread for grilled vegetable sandwiches.

11. Fresh ginger: Combine with curry to flavor chicken, add to hot or iced tea, use to season steamed vegetables such as pea pods or carrots. Use as a topping along with green onions on roasted fish. Add to stir fries, tofu dishes, or salad dressings.

12. Horseradish: Use in potato dishes, vegetable dips with dill, vegetable or chicken wraps with fat-free sour cream, spicy soup like gumbo, turkey burgers (ginger is good here, too), cold potato salad, or cold green beans.

13. Add grated rind (called lemon zest) to fruit salads. The juice can put a tangy taste in couscous, gazpacho, and dressings, and can be used as marinade for fish.

14. Fresh herbs: Fresh always tastes better than dried. Add fresh basil to pasta, tomatoes or other vegetables, bread dough, or even mango slices (basil and lemon are a good match). Fresh rosemary accents any meat, as well as pasta dishes, roasted vegetables, lima beans, peas, or squash. Fresh dill is an excellent flavor for fish, chicken, omelets and other egg dishes, salads, beets, cabbage, potatoes, or cucumbers. Fresh oregano is excellent in Italian, Greek, or Mexican dishes.

15. Hoisin sauce: Use as a glaze with garlic, cilantro, and ginger for chicken. Add to steamed green beans.

16. Pine nuts: Add a few to stuffings, pesto sauce, pilafs, and fillings for poultry or vegetables, such as eggplant or large zucchini.

17. Crushed red pepper flakes or Tabasco: Sprinkle on pizza, pasta dishes, salads, or soups. Add to olive oil or sour cream dips, rice dishes, or bean salads. Mix into cornbread batter or bread dough.

18. Tamarind: Add to mixed steamed vegetables, fresh orange juice, salad dressing, and sauces for fish.

19. Salsa: Make your own by experimenting with grilled corn, vine-ripened tomatoes, garlic, red onions, and chiles. Or try fruit salsa made from mango, jicama, and black beans. Try adding rice wine vinegar, fresh mint, lime juice, fresh herbs, avocado, or cilantro.

20. Sherry: Add a tablespoon to soups, sauces, marinades, or fruit glazes.