food and wine

HEALTHY EATING

2010-04-21T03:01:00.000-07:00

Healthy Eating Tips

Want to feel and look great all the time?

Don't know what you are putting in your body?

Want to eat meals which guarantee your body is well nourished?

Want healthy eating programs and tips?

Want to lose weight by trying a diet but don't know what's good?

If you answered yes to any of these questions or you want to learn something new about what to eat to stay healthy .
To healthy eating tips and being your all
The choice is yours. eating the right foods is fun and very rewarding. You will get a boost to energy levels, help prevent harmful diseases such as cancer and diabetes and learn a bit about yourself in the meantime.
The rather disturbing thing is with our busier lifestyles the trend is set to continue faster then ever before. However you can put a stop to it here by reducing or eliminating the amount of fast food you intake every week.
Try this at home: put a packet of French fries in a glass jar along with some chips from the local fish and chip shop. You will find that it takes over 10 weeks for the French fries to begin to decompose compared to the chips which take only a few days. Does this not alarm you about fast food? How is your body supposed to decompose these chips which are full of fat and food additives. What about all the other fast food loaded with sugars and calories
Your body is really not made to decompose these items of food and a diet alone is starving your body of the essential nutrients they need.
Educate yourself

The good thing is you can educate yourself today about nutrition, supplements, healthy eating terminology, fats, proteins, carbohydrates, healthy recipes and much much more by reading this site, checking out the links, and just browsing the supermarket isles looking at the nutritional data to see if an item is really something you should be putting into your body. Education is the key here as what you think might have been healthy, might have deceived you.
Truth about sugar

Did you know sugar (glucose) will turn and store itself as fat in your body if not burnt by your body as energy. Did you know excess carbohydrates will also do this, so should not be overeaten.
The good news
The good news is that there are an abundance of healthy foods for you and your families to eat. This site is not about dieting, but about supporting your health at all stages of your life through education and healthy eating. What you want to do is educate yourself through this site and apply this knowledge to changing your lifestyle for the better. Everything here is practical and can be applied with a little commonsense and self discipline. I know you can do it so have a go!!

CANCER PREVENTION AND RED WINE

2010-04-13T07:03:00.000-07:00

Cancer Prevention and Red Wine

Pancreatic Cancer

Colorectal Cancer
Red wine is a rich source of biologically active phytochemicals, chemicals found in plants. Particular compounds called polyphenols found in red wine, such as catechins and resveratrol, are thought to have anti oxidant or anti cancer properties.
What are polyphenols and how do they prevent cancer?
Polyphenols are antioxidant compounds found in the skin and seeds of grapes. When wine is made from these grapes, the alcohol produced by the fermentation process dissolves the polyphenols contained in the skin and seeds. Red wine contains more polyphenols than white wine because the making of white wine requires the removal of the skins after the grapes are crushed. The phenols in red wine include catechin, gallic acid, and epicatechin.
Polyphenols have been found to have antioxidant properties. Antioxidants are substances

that protect cells from oxidative damage caused by molecules called free radicals. These chemicals can damage important parts of cells, including proteins, membranes, and DNA. Cellular damage caused by free radicals has been implicated in the development of cancer. Research on the antioxidants found in red wine has shown that they may help inhibit the development of certain cancers.

What is resveratrol and how does it prevent cancer?
Resveratrol is a type of polyphenol called a phytoalexin, a class of compounds produced as part of a plant's defense system against disease. It is produced in the plant in response to an invading fungus, stress, injury, infection, or ultraviolet irradiation. Red wine contains high levels of resveratrol, as do grapes, raspberries, peanuts, and other plants.
Resveratrol has been shown to reduce tumor incidence in animals by affecting one or more stages of cancer development. It has been shown to inhibit growth of many types of cancer cells in culture. Evidence also exists that it can reduce inflammation. It also reduces activation of NF kappa B, a protein produced by the body's immune system when it is under attack. This protein affects cancer cell growth and metastasis. Resveratrol is also an antioxidant.
What have red wine studies found?
The cell and animal studies of red wine have examined effects in several cancers including leukemia, skin , breast, and prostate cancers . Scientists are studying resveratrol to learn more about its cancer preventive activities. Recent evidence from animal studies suggests this anti-inflammatory compound may be an effective chemopreventive agent in three stages of the cancer process: initiation, promotion, and progression.
However, studies of the association between red wine consumption and cancer in humans are in their initial stages. Although consumption of large amounts of alcoholic beverages may increase the risk of some cancers, there is growing evidence that the health benefits of red wine are related to its nonalcoholic components.
For more information, please visit the following MedicineNet.com areas:

WINE.

2010-04-13T06:42:00.000-07:00

Alcoholic beverage made from the fermented juice of grapes. Wine may also be made from various fruits and plant parts. Though known by the ancients, wine was not drunk in its matured form until the development of the bottle and cork in the late 17th century. In wine manufacture, grapes are crushed and strained, and the juice (called must) is sealed in vats along with yeast (Saccharomyees ellipsoideus) and often sulfur dioxide, which suppresses wild yeasts and organisms. Fermentation continues for several weeks, and then the wine is drawn off ("racked") into wooden barrels or other containers for a second fermentation ("aging"). It is clarified and bottled before undergoing final maturation. Wines may be classified according to colour as red, rosé (pink), or white; colour depends on whether the skins of red grapes are allowed to ferment with the juice. Wine taste is described as sweet or dry, sweet wines being high in sugar content and dry wines containing little or no sugar. Sparkling wines, such as champagne, contain suspended carbon dioxide, the result of bottling the wine before fermentation is complete. Fortified wines, such as port and sherry, contain added brandy. The leading wine-producing countries are France, Italy, Spain, the U.S., Argentina, Germany, Australia, South Africa, Portugal, and Romania.
How Products are Made: How is wine made?
Wine is an alcoholic beverage produced through the partial or total fermentation of grapes. Other fruits and plants, such as berries, apples, cherries, dandelions, elder-berries, palm, and rice can also be fermented.
Grapes belong to the botanical family vitaceae, of which there are many species. The species that are most widely used in wine production are Vitis labrusca and, especially, Vitis vinifera, which has long been the most widely used wine grape throughout the world
The theory that wine was discovered by accident is most likely correct because wine grapes contain all the necessary ingredients for wine, including pulp, juice, and seeds that possess all the acids, sugars, tannins, minerals, and vitamins that are found in wine. As a natural process, the frosty-looking skin of the grape, called "bloom," catches the airborne yeast and enzymes that ferment the juice of the grape into wine.
The cultivation of wine grapes for the production of wine is called "viticulture." Harvested during the fall, wine grapes may range in color from pale yellow to hearty green to ruby red.
Wine can be made in the home and in small-, medium- or large-sized wineries by using similar methods. Wine is made in a variety of flavors, with varying degrees of sweetness or dryness as well as alcoholic strength and quality. Generally, the strength, color, and flavor of the wine are controlled during the fermentation process.
Wine is characterized by color: white, pink or rose, and red, and it can range in alcohol content from 10 percent to 14 percent. Wine types can be divided into four broad categories: table wines, sparkling wines, fortified wines, and aromatic wines. Table wines include a range of red, white, and rose wines; sparkling wines include champagne and other "bubbly" wines; aromatic wines contain fruits, plants, and flowers; and fortified wines are table wines with brandy or other alcohol added.
The name of a wine almost invariably is derived from one of three sources: the name of the principal grape from which it was made, the geographical area from which it comes, or—in the case of the traditionally finest wines—from a particular vineyard or parcel of soil. The year in which a wine is made is only printed on bottles that have aged for two or more years; those aged less are not considered worthy of a date. Wine years are known as "vintages" or "vintage years." While certain wines are considered good or bad depending on the year they were produced, this can vary by locality
In general, red wines are supposed to age from seven to ten years before being sold. Because white and rose wines are not enhanced by additional ageing, they are usually aged from only one to four years before being sold. And, since the quality of wine can depend on proper ageing, older wines are generally more expensive than younger ones. Other factors, however, can affect the quality of wine, and proper ageing does not always ensure quality. Other factors affecting quality include the grapes themselves, when the grapes are picked, proper care of the grapes, the fermentation process, as well as other aspects of wine production.
Most wineries bottle wine in different size bottles and have different product and graphic designs on their labels. The most common bottle sizes are the half bottle, the imperial pint, the standard bottle, and the gallon bottle or jug. Most red and rose wine bottles are colored to keep light from ageing the wine further after they are on the market
While viticulture has remained much the same for centuries, new technology has helped increase the output and variety of wine
History
Well documented in numerous Biblical references, evidence of wine can be traced back to Egypt as far as 5,000 B.C. Tomb wall paintings showing the use of wine as well as actual wine jars found in Egyptian tombs provide evidence of this fact. Because more northern climates and soil produce better wine, the growth of the wine industry can be traced from its emergence along the Nile River in Egypt and Persia northward into Europe and, eventually, to North America.
Though the wines of old were coarse and hard and had to be mixed with water, ancient Greek wine proved to be somewhat better than Egyptian wine. For this reason, Egyptians began importing it. Then Roman wines (from what would emerge to be Italy, Spain, and France) became notably superior. Eventually, French and German wines grew to be the most desirable, thereby shifting the center of wine production from the Mediterranean to central Europe. Some of the best wine in the world is still produced in southern France, particularly in the Bordeaux region, where wine has been made for more than 2,000 years.
The colonists brought wine production to the east coast of the New World by the mid-1600s. The earliest account of wine used in the New World may be when the Pilgrims fermented grapes to celebrate their first Thanksgiving in 1623. Settlers tried to grow imported grape cuttings they brought from Europe, but unfortunately the European cuttings had not developed immunities to the North American plant diseases that eventually killed them. By the middle of the nineteenth century (using the fruits of the abundant native Vitis labrusca grape plants) wineries were established in Pennsylvania, Virginia, Ohio, Indiana, Alabama, Mississippi, and North Carolina.
Today, California and New York state are by far the largest American producers of wine, and California is one of the largest wine producers in the world. Though many of its table wines are known for their quality, the enormous wineries of central and southern California produce gigantic quantities of neutral, bulk wines that they ship elsewhere to make specific wines, such as dessert wines, or to blend with other wines. They also make grape concentrates to fortify weaker wines and brandies that use large quantities of grapes.
Raw Materials
As mentioned above, the wine grape itself contains all the necessary ingredients for wine: pulp, juice, sugars, acids, tannins, and minerals. However, some manufacturers add yeast to increase strength and cane or beet sugar to increase alcoholic content. During fermentation, winemakers also usually add sulfur dioxide to control the growth of wild yeasts.
The Manufacturing

Process
The process of wine production has remained much the same throughout the ages, but new sophisticated machinery and technology have helped streamline and increase the output of wine. Whether such advances have enhanced the quality of wine is, however, a subject of debate. These advances include a variety of mechanical harvesters, grape crushers, temperature-controlled tanks, and centrifuges.
The procedures involved in creating wine are often times dictated by the grape and the amount and type of wine being produced. Recipes for certain types of wine require the winemaker (the vintner) to monitor and regulate the amount of yeast, the fermentation process, and other steps of the process. While the manufacturing process is highly automated in medium- to large-sized wineries, small wineries still use hand operated presses and store wine in musty wine cellars.
A universal factor in the production of fine wine is timing. This includes picking grapes at the right time, removing the must at the right time, monitoring and regulating fermentation, and storing the wine long enough.
The wine-making process can be divided into four distinct steps: harvesting and crushing grapes; fermenting must; ageing the wine; and packaging.
Harvesting and crushing grapes
Vineyardists inspect sample clusters of wine grapes with a refractometer to determine if the grapes are ready to be picked. The refractometer is a small, hand-held device (the size of a miniature telescope) that allows the vineyardist to accurately check the amount of sugar in the grapes.

If the grapes are ready for picking, a mechanical harvester (usually a suction picker) gathers and funnels the grapes into a field hopper, or mobile storage container. Some mechanical harvesters have grape crushers mounted on the machinery, allowing vineyard workers to gather grapes and press them at the same time. The result is that vineyards can deliver newly crushed grapes, called must, to wineries, eliminating the need for crushing at the winery. This also prevents oxidization of the juice through tears or splits in the grapes' skins.

Mechanical harvesters, or, in some cases, robots, are now used in most medium to large vineyards, thereby eliminating the need for hand-picking. First used in California vineyards in 1968, mechanical harvesters have significantly decreased the time it takes to gather grapes. The harvesters have also allowed grapes to be gathered at night when they are cool, fresh, and ripe.
The field hoppers are transported to the winery where they are unloaded into a crusher-stemmer machine. Some crusher-stemmer machines are hydraulic while others are driven by air pressure.

The grapes are crushed and the stems are removed, leaving liquid must that flows either into a stainless steel fermentation tank or a wooden vat (for fine wines).
Fermenting the must
For white wine, all the grape skins are separated from the "must" by filters or centrifuges before the must undergoes fermentation. For red wine, the whole crushed grape, including the skin, goes into the fermentation tank or vat. (The pigment in the grape skins give red wine its color. The amount of time the skins are left in the tank or vat determines how dark or light the color will be. For rose, the skins only stay in the tank or vat for a short time before they are filtered out.)

During the fermentation process, wild yeast are fed into the tank or vat to turn the sugar in the must into alcohol. To add strength, varying degrees of yeast may be added. In addition, cane or beet sugar may be added to increase the alcoholic content. Adding sugar is call chaptalization. Usually chaptalization is done because the grapes have not received enough sun prior to harvesting. The winemaker will use a handheld hydrometer to measure the sugar content in the tank or vat. The wine must ferments in the tank or vat for approximately seven to fourteen days, depending on the type of wine being produced.

Ageing the win
After crushing and fermentation, wine needs to be stored, filtered, and properly aged. In some instances, the wine must also be blended with other alcohol. Many wineries still store wine in damp, subterranean wine cellars to keep the wine cool, but larger wineries now store wine above ground in epoxylined and stainless steel tanks. The tanks are temperature-controlled by water that circulates inside the lining of the tank shell. Other similar tanks are used instead of the old redwood and concrete vats when wine is temporarily stored during the settling process.

After fermentation, certain wines (mainly red wine) will be crushed again and pumped into another fermentation tank where the wine will ferment again for approximately three to seven days. This is done not only to extend the wine's shelf life but also to ensure clarity and color stability.
The wine is then pumped into settling ("racking") tanks or vats. The wine will remain in the tank for one to two months. Typically, racking is done at 50 to 60 degrees Fahrenheit (10 to 16 degrees Celsius) for red wine, and 32 degrees Fahrenheit (0 degrees Celsius) for white wine.
After the initial settling (racking) process, certain wines are pumped into another settling tank or vat where the wine remains for another two to three months. During settling the weighty unwanted debris (remaining stem pieces, etc.) settle to the bottom of the tank and are eliminated when the wine is pumped into another tank. The settling process creates smoother wine. Additional settling may be necessary for certain wines.

After the settling process, the wine passes through a number of filters or centrifuges where the wine is stored at low temperatures or where clarifying substances trickle through the wine.

After various filtering processes, the wine is aged in stainless steel tanks or wooden vats. White and rose wines may age for a year to four years, or far less than a year. Red wines may age for seven to ten years. Most large wineries age their wine in large temperature-controlled stainless steel tanks that are above ground, while smaller wineries may still store their wine in wooden barrels in damp wine cellars.

The wine is then filtered one last time to remove unwanted sediment.

The wine is now ready to be bottled, corked, sealed, crated, labeled, and shipped to distributors.
Packaging
Most medium- to large-sized wineries I now use automated bottling machines, and most moderately priced and expensive wine bottles have corks made of a special oak. The corks are covered with a peel-off aluminum foil or plastic seal. Cheaper wines have an aluminum screw-off cap or plastic stopper. The corks and screw caps keep the air from spoiling the wine. Wine is usually shipped in wooden crates, though cheaper wines may be packaged in cardboard.

Quality Control

All facets of wine production must be carefully controlled to create a quality wine. Such variables as the speed with which harvested grapes are crushed; the temperature and timing during both fermentation and ageing; the percent of sugar and acid in the harvested grapes; and the amount of sulfur dioxide added during fermentation all have a tremendous impact on the quality of the finished wine.

Where To

WINE DIET AND NUTRITION.

2010-04-13T06:03:00.000-07:00

Even if you are lucky enough not to be following a weight-loss program this site is for you. We search the web for pertinent articles, and review, classify, and them so you don't have to wade through empty, misleading, overly optimistic articles, or advertisements masquerading as articles. Our electronic wastebasket is brimming with articles that didn't make the cut, and didn't waste your time. To enhance your reading and viewing experience we classified and organized selected articles, added a summary and a teaser-quote to each article and illustrated them with a beautiful representative photograph. We also added a mini-home page for each section and an alphabetical author list
Please note: we don't necessarily agree with all the authors's points. But we felt that they were worth reading. Make sure that you consult your health-care professional before engaging in any weight-reduction program and if you choose to drink wine, do so in moderation.
While we love to read other people's selected articles, we feel that it's time to produce some of our own. This series introduces popular diets and the role that wine plays in them. As always, don't start a diet without talking with your doctor. Don't go overboard in your expectations. And enjoy your wine in moderation. Keep tuned. Now that we got the ball rolling, we are planning lots more articles.
While we love to read other people's selected articles, we feel that it's time to produce some of our own. This series introduces lots and lots of popular diets that you may not have heard of. These diets don't give a big role. As always, don't start a diet without talking with your doctor. Don't go overboard in your expectations. If you so wish, find out if you can add wine in moderation to the diet of your choice. Keep tuned. Now that we got the ball rolling, we are planning lots more articles.
Wine Diet and Nutrition
Who would believe that the great wine center of Sonoma, California is home to a diet? Hundreds of thousands, if not millions, that's who. Check with your doctor, and you may find that wine is a fun part of your diet.
Are you going to be counting calories? Do you think you'll need help keeping up your morale as your waistline is shrinking? These articles inform you about the calories and carbohydrates in wine. You'll learn about other nutritional aspects of wine. And you may be inspired by the French Paradox. It seems that residents of that lovely part of Europe have much lower heart disease rates than Americans, despite their love of rich food. Could the fruit of the vine have something to do with it?
Wine and Your Health
This beautiful bottle of white wine could be part of your health program. Did you know that white wine may be good for your lungs? Read on.
Wine in moderation may have many health benefits, some of which are fairly unknown. For example it can help fight obesity and even smooth the aging process.
Wine and Your Healthy Heart
One way to ease your heart is to take that sun paradise vacation that you have been postponing. Another, less expensive way, is to add wine in moderation to your diet. Perhaps the best is to combine the two, sipping wine and eating fine food in the sunny climes.
We had so many articles on wine and your heart that we decided to open a separate section. There are several aspects of how wine is alleged to affect your cardiovascular health. Be sure to read them all. But don't overdo the imbibing.
To control your nutrition and your diet you really need to know what you are eating and drinking. Get in the habit of reading labels and get out that calculator. For maximum success keep track of what you are eating and drinking
Perhaps you are just starting a weight-loss program. We are including a series of general dieting articles. If even you have been on diets before you should take a look. Perhaps with our authors help this time you will do it right.
These little pills can be the death of you. Dieting is not without its dangers. Too many diet pills, like too much wine, can cause permanent health problems.
I truly believe that you can't get something for nothing. Dieting is associated with several potential problems. Read these articles. They may save your time, your money, your energy, or even your life.
Take A Break With A Parisian Tour
I always found this monstrosity a good way to lose weight. Whenever I see it I throw up. And I don't feel like eating for a few days.
Take a break. Dieting is hard. Why not take a break by dreaming of a trip to France? You won't gain any weight by reading my travel articles. And if you are lucky enough to go and indulge moderately in French food and wine for a few weeks you may gain the strength to continue with your diet once home. And remember, France is the home of the French Paradox; the French eat delicious food, drink great wine, and yet have a relatively low rate of death from heart disease.

BETTER HEALTH.

2010-04-13T04:45:00.000-07:00

25 Healthy Fruits and Vegetables for Better Health

Fruits and vegetables are not only delicious but healthy too. They contain essential vitamins and minerals that offer protection against many chronic diseases. Fruits and vegetables are an important part of a balanced daily diet. Fiber, phytochemicals, antioxidants and other compounds from fruits and vegetables protects against life threatening diseases like cancer, heart diseases, stroke and diabetes. But remember, no one food will contain all these essential nutrients. Therefore, it is very important to include a wide variety of both vegetables and fruits in your daily diet for maximum health benefits. There are different seasonal fruits and vegetables available. Listed below is a list of 25 healthy fruits and vegetables for better health.

Apples
Flavonoids, a type of antioxidant present in apples, can help lower the chances of developing asthma and diabetes. The fibers of an apple help to clean your teeth and palate of bacteria and food residue. However make sure to eat apples whole without peeling its skin as its rich flavor and the nutrient load lies just below the skin.Avocado

Healthy monounsaturated fatty acids from the avocado help to lower cholesterol. It is therefore advisable to substitute other unhealthy saturated and trans fats in your meals with avocados. Banana

Bananas are a rich source of potassium that can help to maintain a healthy blood pressure level. Blackberry

The deep purple color of blackberries comes from anthocyanin which is considered a powerful antioxidant that may help to reduce risk of certain cancers. Blueberry

Blueberries are loaded with many antioxidants which help to lower the risk of developing Alzheimer’s and Parkinson’s disease. Cantaloupe

This fruit is rich in an antioxidant – beta carotene, which helps to lower the risk of developing cataracts. Cherry

Anthocyanin present in slightly sour cherries can help to reduce inflammation and ease gout and other arthritis pain. Cranberry

The antibacterial effect in cranberries may help in the treatment and prevention of urinary tract infection (fresh cranberry juice is found to be more effective for this purpose than whole cranberries). Cranberries are also linked with the prevention of ulcers and kidney stones.

Dried figs

Dried figs are rich in fiber and may help to reduce the risk of certain heart diseases.
Grape

Resveratrol, an antioxidant found in grapes may help to lower the risk of developing blood clots and also reduces high blood pressure. This antioxidant may also help prevent heart diseases. Resveratrol has also been seen to help arrest the spread of cancer cells, especially in breast, colon and stomach cancers. Grapefruit (pink)

Flavonoids and lycopene from grapefruit offer protection against certain types of cancer. It is also rich in pectin, a fiber that can help to reduce high cholesterol levels. Kiwifruit

Kiwifruit can help to maintain and develop the bones, cartilages, gums and teeth as it has even more vitamin C than oranges. Mango

Mangoes are rich in zeaxanthin and lutein, both antioxidants help protect vision and lower the risk of development of age-related macular degeneration. Orange

Besides being well known for its vitamin C, oranges are also a good source of folate. Folate is especially an important nutrient for pregnant women as it can help prevent the development of neural tube defects. Papaya

The skin of the papaya contains special acids which help to maintain healthy skin. Papain, the enzyme present in papaya, also helps to aid digestion. Beet

Betaine present in beet helps to reduce inflammation and pain. Beets are also rich in folate which is an essential B complex vitamin that helps prevent birth defects in the growing fetus. Broccoli

Indoles and sulforaphane, two phytonutrients present in broccoli have significant anti-cancer effects. Carrot

Carrots are a rich vegetable source of antioxidant compounds and also pro-vitamin A carotenes. These carotenes and antioxidant compounds promote good vision and help to protect against certain cancers and cardiovascular diseases. Celery

Celery is a rich source of vitamin C and many other active compounds including phthalides and coumarins which may help lower cholesterol and prevent cancer. Eggplant

Besides being rich in a host of vitamins and minerals, eggplants are also rich in nasunin (found under the skin of this vegetable) which is considered a brain food. Green peas

Green peas are loaded with 8 vitamins and 7 minerals along with fiber and protein. Vitamin K along with folate and vitamin B6 from green peas help to maintain healthy bones. Kale

The organosulfur phytonutrients in kale help to prevent cancer especially ovarian cancer and the carotenoids help to lower risk of cataracts. Olives

Olives are an excellent source of monounsaturated fatty acids and vitamin E. The first helps to protect against heart disease and the latter helps protect against free radical oxidative damage in the body. Spinach

Spinach is an excellent source of vitamin A, vitamin K, folate, magnesium, manganese, iron, calcium, B vitamins and vitamin E. All these nutrients help to protect against a host of diseases like arthritis, colon cancer, heart diseases and osteoporosis. Tomato

Tomato is an excellent source of lycopene, a potent antioxidant that offers protection against advanced stages of prostrate cancer and may also help reduce high cholesterol levels.

HEALTHY DIET.

2010-04-13T04:35:00.000-07:00

Healthy Diet

A healthy diet is a wholesome food plan which includes plenty of fruit and vegetables; is based on wholegrain bread, pasta and rice; moderate amount of proteins and is low in fat (especially saturated fat), salt and sugar.
The two important keys to a healthy diet are:
Eat the right amount of foods based on how active you are.
Eat a range of foods to make sure you’re getting a balanced diet.

A healthy balanced diet would consist of a variety of foods from the various food groups, including lots of fruit, vegetables and carbohydrate-based foods such as wholemeal bread and wholegrain cereals; some protein-rich foods such as meat, fish, eggs and lentils; and some dairy foods. Sound eating habits, correct choice of foods and regular physical activity is essential to a healthy lifestyle
Tips for healthy eating:

These practical tips will surely help you make healthier food choices.
1. Build your diet on carbohydrate-based foods
Breads, cereals, rice, pasta and potatoes are a very important part of a healthy diet. Choose wholegrain varieties of these starchy foods whenever you can. Essentially, these wholegrain foods should constitute about a third of the food you eat. They are a good source of energy and the main source of a range of nutrients in your diet. Besides starch, these foods contain fiber, calcium, iron and B vitamins.
2. Include lots of fruit and vegetables in your diet
Most of us know that we should be eating more fruits and vegetables.
However most of us still don’t eat enough. Try having at least 5 servings of a variety of fruit and vegetables daily. It is far easier than you think. One serving of vegetable means 1 cup raw leafy vegetables or ½ cup chopped /cooked vegetables or ¾ cup fruit juice. One serving of fruit means 1 medium apple, banana or orange or ½ cup chopped, cooked or canned fruit or ¾ cup fruit juice.
3. Have more fish and lean meat
Most people should be having more fish – including a portion of oily fish each week. Fish is an excellent source of protein and contains a lot of vitamins and minerals.
Ideally, you should, aim for at least two portions of fish a week, including a portion of oily fish. You can pick from fresh, frozen or canned – but don’t forget that canned and smoked fish can be high in salt. Lean cuts of meat which are the size of a pack of cards is a serving of meat which is low in fat and contributes proteins to your body.
4. Reduce saturated fats and sugar
To remain healthy we need some fat in our diets. However, it is also important to know the kind of fat we are eating. Basically, there are two main types of fats in foods:
Saturated fats – Having excess of these can increase the amount of cholesterol in your blood. This increases your chance of developing heart disease
Unsaturated fat – Having unsaturated fats instead of saturated fat reduces blood cholesterol. So try cutting down on foods that are high in saturated fats and have those that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seeds
5. Try having less salt – not more than 6g a day
Most people feel they don't eat much salt, particularly if they don't add it to their food. Then again don't be so sure; every day in the US, 85% men and 69% women have too much salt. Adults – and children over 11 – must have no more than 6g salt a day; younger children ought to have even less.
Having too much salt can raise your blood pressure and those suffering from high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal blood pressure.
6. Be active and try to maintain a healthy weight
It's not good to be either underweight or overweight. Being overweight could lead to health conditions such as heart disease, high blood pressure or diabetes. On the other hand, being underweight lowers your immunity and predisposes you to various illnesses. So, it is better to check if you are the right weight for your height.
If you’re concerned about your weight, ask your doctor or a dietitian for advice. Then again, if you think you just need to lose a little weight, the main things to remember are:
Only eat as much food as your body requires.
Make healthy food choices – it is a good idea to choose low-fat and low-sugar varieties.
Have lots of fruit and vegetables and wholegrain.
Be a lot more active than you are now.

7. Drink plenty of water
Ideally, you should drink about 6 to 8 glasses (1.2 liters) of water, or other fluids a day to stop us from getting dehydrated. When it is warm or when you get active, your body needs more than this. However, we suggest you avoid soft and fizzy drinks that are high in added sugar.
As far as alcohol is concerned, there is nothing wrong with the occasional drink. Make sure you are eating something along with sips of alcohol. However, having too much can pose problems, since alcohol is also high in calories. So cutting down could actually help you control weight. Women may have up to 2 to 3 units of alcohol a day and men up to 3 to 4 units a day, without significant risk to their health.
8.
Never skip breakfast
Breakfast gives you the energy you require to face the day, as well as some of the vitamins and minerals you need for good health. Some folks skip breakfast since they feel it will help them lose weight. But merely skipping meals does not help you lose weight. It also isn't good for you, since you can miss out on essential nutrients.
Research shows that having breakfast can actually help you control weight. This perhaps is because when you don't have breakfast you are more likely to feel hungry before lunch and snack on foods that are high in fat and sugar, such as biscuits, doughnuts or pastries. Instead, go in for a bowl of wholegrain cereal with some sliced banana and a cup of low fat milk for a healthy start to the day.
Breakfast is the most important meal of the day as it is considered as the brain food. After a long fast of about 7-8 hours of sleeping our body...

EATING WELL AND LOOKING NICE

2010-04-09T02:48:00.000-07:00

Eating Right to Look and Feel Your Best
Eating well is one of the best ways you can take care of yourself and those who depend on you. What you eat makes a big difference in the way you look and feel. A healthy diet gives you energy to get through your busy day, supports your mood, helps you maintain your weight, and keeps you looking your best.
What you eat can also be a huge support as you go through different stages in your life. Your food choices can help reduce PMS, boost fertility, combat stress, make pregnancy easier, and ease the symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.

In This Article:

Good nutrition for women of all ages

Eat to control cravings and boost energy

Get plenty of good carbs

Don’t cut out the fat

Focus on foods for strong bones

Nutrition tips for PMS

Nutrition tips for pregnancy

Nutrition tips for menopause

Related links

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Good nutrition for women of all ages

Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.
Top diet and nutrition tips for women

Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day. Try to find minimally-processed or locally-grown foods whenever possible and make these foods the mainstay of your diet.

Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.

Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly dangerous for women. Eating lots of protein causes calcium loss. Over time, this could lead to a decrease in bone density and osteoporosis.

Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.

Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

Diet and nutrition for women tip 1: Eat to control cravings and boost energy
Your diet has a major effect on your food cravings, your stress levels, and your energy throughout the day. By making smart food choices and developing healthy eating habits, you’ll find it much easier to stay slim, control cravings, and feel energetic all day long.
Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.

Eat regularly. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every 3-4 hours. Support your body’s natural cycle of energy by eating a substantial breakfast, a nutritious lunch, a snack around 2 (to compensate for the body’s natural low point that occurs around 3 each afternoon), and a light early dinner.

Cut the junk. The ups and downs that come with eating sugary snacks and simple carbohydrates cause extreme swings in energy level and mood. Cutting out these foods can be tough, but if you can resist for several days, your cravings will subside.

Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas boost your “feel-good” serotonin levels without a crash. They also provide plenty of fiber, so you feel full much longer.

Diet and nutrition for women tip 2: Get plenty of good carbs

You may think that they key to losing weight or avoiding weight gain is cutting out carbohydrates. But carbs, like fats, are a vital part of a healthy diet. They give you the fuel you need to get through your day, fight fatigue, and stay full. The key is to choose the right kinds of carbohydrates.
Complex vs. simple carbohydrates

Complex carbohydrates—the “good carbs”—have not been stripped of their fiber and nutrients. Because they’re rich in fiber, they keep you full longer and help with weight control. Good sources of these good carbs include whole grains like whole grain brown rice, stone ground whole wheat, millet, or quinoa, as well as beans, other legumes, fruit, and vegetables
Simple carbohydrates—the “bad carbs”—have been stripped of their fiber and many of their nutrients. Simple carbs lead to a dramatic spike inn your blood sugar, followed by a rapid crash. These carbs are much less efficient at filling you up and keeping you energized. Simple carbs include white flour, white rice, and sugary foods.
Complex carbohydrates:

Leave you full and satisfied

Are packed with nutrients

Provide long-lasting energy

Simple carbohydrates:

Leave you hungry for more

Are mostly empty calories

Provide only short-lived enery
Diet and nutrition for women tip 3: Don’t cut out the fat!

Many women have been led to believe that dietary fat is unhealthy and will contribute to weight gain. But fats are a necessary part of a healthy diet. What really matters are the types of fat you eat.
Women need healthy fats in their diet to look and feel great

Healthy fats boost your brain power and mood. Fats are essential to healthy brain function. They put you in a good mood and keep you mentally sharp.

Healthy fats promote healthy pregnancies. When you’re pregnant, both you and your growing baby need healthy fat to feel your best. Fat is especially important to your baby’s developing brain and nervous system.

Healthy fats contribute to lifelong beauty. Fats are essential for vibrant, glowing skin, hair, and nails. A lack of healthy fats in your diet can lead to dull, flaky skin, brittle nails, and dry or easily-damaged hair.

Healthy fats help control cravings. Because fat is so dense in calories, a little goes a long way in making you feel full. Small amounts of good fats like nuts or seeds make great satisfying snacks.

Fats lower the glycemic index of foods, easing the spike in blood sugar that results from eating carbohydrates.

You need fat in order to absorb certain vitamins. Many important vitamins—including vitamins A, D, E, and K—are fat-soluble, meaning you need fat in your system in order to absorb them.

Choosing healthy fats

Rather than cutting fat out of your diet, make smart choices about the types of fat you eat. Saturated fat and trans fat—the “bad fats”—increase your risk for certain diseases, including heart disease and stroke. But polyunsaturated and monounsaturated fats—the “good fats”—actually contribute to your health and vitality, support your mood, and help you maintain a healthy weight.
Foods rich in healthy fats include:
olive and canola oil

olives

nuts

fish and seafood

peanut butter

avocados
Good vs. bad fats

Saturated fat and trans fats are generally bad for your arteries, heart, and waistline. But unsaturated, healthy fats are essential for a well-functioning mind and body. Because our bodies don’t make some of the most important of these essential fats, we have to go out of our way to get them.
To learn more about what makes a fat “good” or “bad” see Healthy Dietary Fats: The Truth About Fat, Nutrition, and Cholesterol
Diet and nutrition for women tip 4: Focus on foods for strong bones

It’s important for women of all ages to eat foods that contribute to strong, healthy bones. Women have a higher risk of osteoporosis than men. But osteoporosis is largely preventable with good nutrition and exercise. After the age of 30, you stop building bone mass, but you can eat to maintain strong bones at any age. The key is to get enough of the nutrients that support bone health.
The role of calcium, magnesium, and vitamin D in women’s bone health

Calcium and magnesium, in combination with vitamin D, are vital for women’s bone health. Calcium and magnesium needs are higher for people who eat the standard western diet (high consumption of sugar, caffeine, meat, and alcohol and a relatively low consumption of leafy greens and whole grains
Calcium: The recommended daily allowance varies from 400 to 1,200 mg/day. Good sources of calcium include dairy products, leafy green vegetables, oatmeal and other grains, tofu, cabbage, summer squash, green beans, garlic, and sea vegetables. Calcium is absorbed slowly and your body cannot take in more than 500 mg at any one time.
Magnesium: The recommended daily allowance for magnesium is 500 to 800 mg/day. Calcium can only work when taken in conjunction with magnesium. Good sources of magnesium include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds, including pumpkin, sunflower, sesame and flax seeds.

Vitamin D: Aim for between 400 and 1,000 IU daily. You can get Vitamin D from about half an hour of direct exposure to sunlight, and also from foods and supplements. Salmon is an excellent source of vitamin D. Other good sources include shrimp, vitamin-D fortified milk, cod, and eggs.

Nutrition tips to ease the symptoms of PMS

Bloating, cramping, and fatigue experienced the week or so before your period are often due to fluctuating hormones. Diet can play an important role in alleviating these and other symptoms of PMS.
Avoid trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water retention and bloating.

Cut out caffeine and alcohol. Both are known to worsen PMS symptoms, so avoid them during this time in your cycle.

Limit red meat and egg yolks as they can cause inflammation. You may want to try sticking to vegetable proteins like soy and nuts, to see if it helps with your symptoms.

Try cutting out dairy. Many women find relief from symptoms when dairy foods are eliminated from their diet. For some, improvements occur when they switch to hormone-free, organic diary products.

Add essential fatty acids to you diet. Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or taking fish oil or flaxseed oil supplements eases your PMS symptoms.

Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps.

Nutrition tips for pregnant or breastfeeding women

You only need about 300 extra calories per day to maintain a healthy pregnancy and provide sufficient nutrition for your growing baby. However, gaining some weight is natural during pregnancy, and nursing can help with weight loss after the baby is born.
Nutrition for a healthy pregnancy

Fat and protein are very important to your baby’s developing brain and nervous system. Stick to lean sources of protein and healthy fats for weight control.

Abstain from alcohol. No amount is safe for the baby.

Cut down on caffeine, which has been linked to a higher risk of miscarriage and can interfere with iron absorption. Limit yourself to no more than one caffeinated drink per day.

Eat smaller, more frequent meals rather than a few large ones. This will help prevent and reduce morning sickness and heartburn.

Be cautious about foods that may be harmful to pregnant women. These include soft cheeses, sushi, deli meats, raw sprouts, and fish such as tuna that may contain high levels of mercury.

Nutrition for breastfeeding women

Keep your caloric consumption a little higher to help your body maintain a steady milk supply.

Emphasize lean sources of protein and calcium, which are in higher demand during lactation.

Take prenatal vitamin supplements, which are still helpful during breastfeeding, unless your physician tells you otherwise.

Avoid alcohol, caffeine, and nicotine. Just as with the pregnancy guidelines above, refrain from drinking and smoking, and reduce your caffeine intake.

If your baby develops an allergic reaction, you may need to adjust what you're eating. Common food allergens include cow's milk, eggs, wheat, fish, and citrus. For a cow's milk allergy, you can meet your calcium needs through other high calcium foods, such as kale, broccoli, or sardines.
Nutrition tips to boost fertility

Avoid alcohol, caffeine, and nicotine, as they are known to decrease fertility.

Eat organic foods, in order to limit pollutants and pesticides that may interfere with fertility.

Take a prenatal supplement. The most important supplements for fertility are folic acid, zinc, selenium, omega-3 fatty acids, vitamin E, and vitamin C.

Don’t overlook your partner’s diet. About 40 percent of fertility problems are on the male’s side, so encourage your partner to add supplements such as zinc, vitamin C, calcium, and vitamin D.

Nutrition tips to ease menopause

For up to a decade prior to menopause, your reproductive system prepares to retire and your body shifts its production of hormones. By eating especially well as you enter your menopausal years, you can ease this transition.
Boost calcium intake. Calcium supports bone health and helps prevent osteoporosis. Also make sure you’re getting plenty of Vitamin D and magnesium, both of which support calcium absorption.

Limit wine, sugar, white flour products, and coffee. Hot flashes improve in almost all cases when those foods are reduced or eliminated.

Eat more good fats. Omega-3 and omega-6 essential fatty acids can help boost hormone production and give your skin a healthy glow. Evening primrose oil and black currant oil are good sources of gamma-linolenic acid (GLA), an essential fatty acid that can help balance your hormones and alleviate hot flashes.

Try flaxseed for hot flashes. Flaxseed is rich in lignans, which help stabilize hormone levels. Flaxseed can be particularly effective in managing hot flashes. Add 1 to 2 tablespoons of ground flaxseed to your daily diet. Try sprinkling it on soups, salads, or main dishes.

Consider eating more soy. Soy products are high in phytoestrogens, plant-based estrogens that are similar to estrogen produced by the body. Some studies suggest that soy may help mange menopausal symptoms. Try natural soy sources such as soy milk, tofu, tempeh, and soy nuts.

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More Helpguide Articles:

Healthy Fast Food: Tips for Making Healthier Fast Food Choices

Healthy Dietary Fats: The Truth About Fat, Nutrition, and Cholesterol

Organic Foods: Understanding Organic Food Labels, Benefits, and Claims

Healthy Recipes: Making Fast, Healthy, and Delicious Meals
Related links for women’s diet and nutrition

Nutrition basics for women

Healthy Eating for Women – How to eat for women's special concerns. Includes tips for correcting iron deficiency, increasing bone density, supporting pregnancy, and controlling weight. (Nutritionwerks)

Nutrition: Women's Extra Needs – Guidelines for women’s changing nutritional needs during menstruation, pregnancy, breastfeeding, and menopause. (Better Health Channel)

Heart Healthy Eating – Special information for women on how to eat to support your heart and prevent heart disease and stroke. (Office on Women's Health, Department of Health and Human Services
Nutrition tips for strong bones

Calcium and Milk: What's Best for Your Bones and Health? – Learn about why calcium is important and the best food sources of calcium. (Harvard School of Public Health Nutrition Source)
Promoting Lifelong Bone Health – Guide to building strong bones throughout life and preventing osteoporosis. Includes calcium guidelines and other nutritional tips. (NutritionMD
Health Concerns about Dairy Products – Detailed information on the problems with dairy consumption. (PCRM – Physician’s Committee for Responsible Medicin
Eat Less Meat – Article on how reducing the amount of meat in the diet may do more to reduce the risk of osteoporosis than increasing calcium intake. (Cornell Chronic
Diet and nutrition tips for PMS

Premenstrual Syndrome: Nutrition Tips – Offers diet and nutrition tips for easing the symptoms of PMS. Includes a list of foods to limit or avoid. (Women’s Health, UK)
Nutritional Factors in Menstrual Pain and Premenstrual Syndrome – Learn how a low-fat, vegetarian diet may bring relief from menstrual pain and PMS. (Physicians Committee for Responsible Medicine)
Premenstrual Syndrome – Tips from Dr. Andrew Weil on nutrition and supplements that can help alleviate PMS. (Weil Lifestyle)
Diet and nutrition tips for a healthy pregnancy

Your Healthy Diet During Pregnancy – Offers breakdowns of food groups with suggestions for food choices during pregnancy. (March of Dimes)
Pregnancy and Nutrition: Healthy Eating for Two – Learn about changing needs for energy and nutrition, specific dietary guidelines, and how to keep your body toxin-free during pregnancy. (NutritionMD
Food-Borne Risks in Pregnancy – Details the different foods considered to be potentially dangerous during pregnancy, and explains why these foods may pose a threat. (March of Dimes)
Nutrition During Pregnancy: Dispelling the Myths – Learn the truth about common pregnancy nutrition myths. (Expectant Mother’s Guide)
Diet and nutrition tips for breastfeeding women

Maternal Nutrition and Breastfeeding – Suggestions for how to improve your dietary health while breastfeeding. (University of Virginia Health System)
Diet and nutrition tips for menopause and perimenopause

A Natural Approach to Menopause – Detailed information on ways to prevent or reduce menopause related symptoms. (Physicians Committee for Responsible Medicine)

Menopause – Learn about the assessment and treatment of menopause, including nutritional interventions that may help relieve symptoms. (NutritionMD)
Diet and nutrition tips for teenage women

Healthy Eating: A Guide for Teens – Overview of good nutrition basics for teenage girls. This website also features articles on Calcium and Teens, Iron and Teens, and more. (Center for Young Womens Health, Children’s Hospital Boston)

Visit Emotional Intelligence Central for a powerful training course that teaches you to:

Strengthen your relationships

Overcome stress, anxiety, and depression

Build your self-confidence

Succeed at work

HEALTHY EATING ABITS.

2010-04-09T02:33:00.000-07:00

Easy Tips for Planning a Healthy Diet and Sticking to It
Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.
Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes as well as defend against depression. Additionally, learning the habits of healthy eating can improve your health by boosting your energy, sharpening your memory and stabilizing your mood. Expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

In This Article:

Set yourself up for success

Moderation is key

It’s not just what you eat

Fill up on fruits & vegetables

Eat more whole grains

Enjoy healthy fats

Put protein in perspective

Add calcium & vitamin D

Limit sugar & salt

Plan healthy meals ahead

Related links for healthy eating

Print Authors

Text Size

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.
Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.

Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of exercise as a food group in your diet.

Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.
Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.
Try not to think of certain foods as “off limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only an occasional indulgence.

Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms and start small. Visual cues can help with portion sizes—your serving of meat, fish or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case. (see resources for more serving size tips)

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.
Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.

Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.

Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be part of every meal, and be your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.
Eat a rainbow of fruits and vegetables every day—the brighter the better.

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:
Greens: Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.

Sweet Vegetables: Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.

Fruit: A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Don’t forget to shop fresh and local whenever possible

The local farmer’s market, fruit stand or Community Supported Agriculture (CSA) group are great ways to get access to fresh, local produce. To find local growers, farmer's markets, and CSAs in your area, visit Local Harvest.
Avoid: Fruit juices, which can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit is often in sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies and those with dressings or sauces—too much unhealthy fat and calories.
Water—a vital part of a healthy diet

Water makes up about 75% of our bodies and helps flush our systems of waste products and toxins. Yet many people go through life dehydrated—causing tiredness, low energy and headaches.

Caffeinated beverages, in particular, actually cause the body to lose water. Fresh fruits and vegetables, on the other hand, contain plenty of water and can help with hydration, especially when you are looking for an alternative to your eighth glass of water for the day.
Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.
A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly helping you feel full longer and keeping blood sugar and insulin levels stable
Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.
Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.

Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients.

Try mixing grains as a first step to switching to whole grains. If whole grains, like brown rice and whole wheat pasta, don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain
Fiber—an essential component of a healthy diet

Dietary fiber, found in plant foods (fruit, vegetables and whole grains) is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by helping you feel full faster and for a longer amount of time, and keeping your blood sugar stable. A healthy diet contains approximately 20-30 grams of fiber a day, but most of us only get about half that amount.

The two types of fiber are soluble and insoluble.
Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.

Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia.
Add to your healthy diet:
Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame).

Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.

Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.
Here are some guidelines for including protein in your healthy diet
Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes.
Beans: Black beans, navy beans, garbanzos, and lentils are good options.

Nuts: Almonds, walnuts, pistachios and pecans are great choices.

Soy products: Try tofu, soy milk, tempeh and veggie burgers for a change.

Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal—focus on equal servings of protein, whole grains, and vegetables.
Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken or turkey, buy meat that is free of hormones and antibiotics.
Complete, incomplete and complementary proteins

A complete protein source—from animal proteins such as meat, poultry, fish, milk, cheese and eggs—provides all of the essential amino acids.

An incomplete protein—from vegetable proteins like grains, legumes, nuts, seeds and beans—is low in one or more essential amino acids.

Complementary proteins are two or more incomplete protein sources that together provide all of the essential amino acids your body needs. For example, rice and dry beans are each incomplete proteins, but together they provide all of the essential amino acids.

Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.

Why are complete and complementary proteins important? Complete and complementary proteins that provide all of the essential amino acids will fill you up longer than carbohydrates because they break down more slowly in the digestive process.

Healthy eating tip 8: Add calcium & vitamin D for strong bones

Calcium and vitamin D are essential for strong, healthy bones—vitamin D is essential for optimum calcium absorption in the small intestine. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet
Great sources of calcium include:
Dairy products, which come already fortified with vitamin D.

Dark green, leafy vegetables, such as kale and collard greens

Dried beans and legumes

See Osteoporosis, Diet and Calcium for more about the role of calcium in your diet.
Healthy eating tip 9: Limit sugar, salt and refined grains

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar, salt and refined starches.
Sugar and refined starches

It is okay to enjoy sweets in moderation, but try to cut down on sugar. Sugar causes energy ups and downs and adds to health problems like arthritis, diabetes, osteoporosis, headaches, and depression.
Give recipes a makeover. Often recipes taste just as good with less sugar.

Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it! Try sparkling water with lemon or a splash of fruit juice.

Eliminate processed foods. Processed foods and foods made with white flour and white sugar cause your blood sugar to go up and down leaving you tired and sapped of energy.

Salt

Salt itself is not bad, but most of us consume too much salt in our diets.
Limit sodium to 2,300 mg per day – the equivalent to one teaspoon of salt. Most of us consume far more than one teaspoon of salt per day.

Avoid processed, packaged, restaurant and fast food. Processed foods like canned soups or frozen meals contain hidden sodium that quickly surpasses the recommended teaspoon a day.

Healthy eating tip 10: Plan quick, healthy & easy meals ahead

Healthy eating starts with great planning. You will have won half the healthy diet battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and plenty of healthy snacks.
Plan your meals by the week or even the month

One of the best ways to have a healthy diet is to prepare your own food and eat in regularly. Pick a few healthy recipes that you and your family like and build a meal schedule around them. If you have three or four meals planned per week and eat leftovers on the other nights, you will be much farther ahead than if you are eating out or having frozen dinners most nights.
Shop the perimeter of the grocery store

In general, healthy eating ingredients are found around the outer edges of most grocery stores—fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products. The centers of many grocery stores are filled with overpriced, processed foods that aren’t good for you. Shop the perimeter of the store for most of your groceries (fresh items), add a few things from the freezer section (frozen fruits and vegetables), and the aisles with spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta)
Cook when you can

Try to cook one or both weekend days or on a weekday evening and make extra to freeze or set aside for another night. Cooking ahead saves time and money, and it is gratifying to know that you have a home cooked meal waiting to be eaten
Have an emergency dinner or two ready to go

Challenge yourself to come up with two or three dinners that can be put together without going to the store—utilizing things in your pantry, freezer and spice rack. A delicious dinner of whole grain pasta with a quick tomato sauce or a quick and easy black bean quesadilla on a whole wheat flour tortilla (among endless other recipes) could act as your go-to meal when you are just too busy to shop or co
Stock your kitchen to be meal ready

Try to keep your kitchen stocked with recipe basics:
Fresh and frozen fruits and vegetables
Garlic, onions, carrots and celery are great recipe and soup starters.

Frozen corn, peas, carrots and berries for recipe additions and smoothies.

Dark greens for salads and salad add-ins like dried fruit, nuts and seed

Fresh and dried herbs and spices
Fats and oils—liquid vegetable oils (olive, canola, sunflower, corn, and peanut) for cooking. Specialty oils like sesame oil, walnut or pistachio oil or truffle oil for adding flavor
Unsalted nuts—like almonds, walnuts and pistachios for snacki
Vinegars—such as balsamic, red wine and rice vinegar for salads and veggies
Strong cheeses, like aged Parmesan or blue cheese for intense flavor in salads, pasta and soups
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HEALTHY FOOD.

2010-04-09T01:23:00.000-07:00

Healthy Food Tips

Healthy Food Tips Worth Considering

If there is a problem associated with finding healthy food tips online it's probably due to the fact that there is such an abundance of them you don't know where to start. It's almost as if you should have a notepad, calculator, and reference chart handy when shopping or preparing a meal, so that the meal will be "correct" from the standpoint of healthy eating. If you've seen the movie 2010 -A Space Odyssey, you may remember the scene in which one of the crew members is eating dinner. The dinner plate looks like a set of water color paints, with each little colored square consisting of a different kind of nutrient. Undoubtedly the "dinner" was designed to provide all the necessary nutritional needs. Hopefully it was also designed to taste good.
It's All About Habits - We should not design our meals or eating habits in such a way that eating is not longer enjoyable. A good set of healthy food tips should help you not only prepare meals you can feel good about, but enjoy them as well. There may well be a few lifestyle changes that need to be made. That's usually the case whenever we're trying to improve our lives in on way or another. Many of these changes are simply a matter of dropping some bad habits.
Make Changes Slowly - Let's say that in planning your meals and what you eat and drink throughout the day, you find there are some things you enjoy eating some things that are really not all that good for you. You need to avoid those things or at least cut way back. One of the best healthy food tips you can follow is not to go about it cold turkey. When we try to make too many changes at once, we more often than not suffer a relapse. The hot-fudge sundae you enjoyed every day but quit ordering a week ago, tastes even better if you suffer a relapse and order one with two scoops of ice cream instead of one. It's best to cut back on, or avoid, one food item at a time, and slowly get in the habit of not eating those things.
Get Rid Of The Bad Stuff - Where to start? Think about sugar, salt, saturated fats, and processed foods. Eliminating these items will improve your diet drastically, assuming of course that you've substituted healthy foods in their place. Healthy foods are fruits, vegetables, whole grains, fish, and lean meat, so there is no lack of choices. If you can manage to wean yourself away from processed foods, the sugar and salt issue will probably go away as well. You don't have to throw out the salt shaker. Most of the salt we take in comes from the processed foods we eat, and if you like a dash of salt on your vegetables there's really nothing wrong with that. You can throw out the sugar bowl though, the less sugar you eat the better
Eat Slow And Enjoy It - Another of the healthy food tips to consider is to eat food more slowly. Whether the food you're eating is good for you or not, by eating slowly you'll usually enjoy it more, and eat less of it. A meal consisting of healthy foods should taste every bit as good as a meal of junk food, and usually tastes much better. Eat slowly, and you'll take in fewer calories. Eat slowly and you're less apt to mess up your digestive system. Get into the habit of having your meals at the dinner table, and enjoy every bite, instead of snacking in front of the TV, not particularly caring what's going in your mouth.
Choose Foods Wisely - Eating healthy foods is the last, and most obvious of the healthy food tips. Imagine a big bowl full of vitamins and minerals, anti-oxidants, omega-3 fatty acids, dietary fiber, good carbohydrates, plus protein, and big enough to give you the calories your body needs, but no more. That would be like what the space crew had to eat. Not all that appetizing looking, but nutritious. You don't have to go that route. Instead, go for a plate of vegetables which provide the bulk of your vitamins and minerals, plus some fiber and protein. Add lean meat for extra protein if needed, or fresh fish to provide the fatty acids your body requires. Whole grain bread or nuts are excellent sources of dietary fiber, needed to keep your digestive system in top running order. For desert, fresh fruit can't be beat. Dark berries, especially blueberries or blackberries are especially good for you as they are loaded with antioxidants.
When you stop to think about it, fresh fruits and vegetables give you more bang for the buck, pound for pound, than can any processed or refined food, no matter how much it's been fortified. Eat brightly colored fruits and vegetables instead of food out of a brightly colored package or can, and you're on your way to a healthier diet.

TEENS DIET FOR HEALTHY GROWTH

2010-04-08T09:40:00.000-07:00

Teens need to have good intake of iron in their diet for healthy eating. This is more so for teenager (teens) girls who need more iron after puberty, they as there is loss of iron during menstruation. Meat, particularly red meat and liver, and fish are rich sources of iron. Pulses (beans and lentils), green vegetables, and fortified cereals are also good sources of iron. Citrus fruit (such as oranges and lemons), tomatoes and potatoes are all good sources of vitamin C, which is essential for teens health. Vitamin C may help the absorption of iron, so have fruit juice with an iron-rich meal for teens. Raisins and dates are high in iron. Try to include in teens your diet.

Vitamin D

Vitamin D is very essential for the healthy teens, as Vitamin D helps in absorption of calcium. Sunlight is the best source of Vitamin D, so make a habit for teens and young people to sit in early day sunlight after having oil message. Shark oil is also rich in Vitamin D.
Family meal

Make a habit to have family meals, so that teens can have better option of food choice. This habit of family meals every day creates healthy family bonding especially with your teens.

Calories chart for teens

Throughout puberty and teenage period, there is a high demand for calories by the body due to improved physical activity and metabolic rate. Adolescent and teens male of 13-15 years of age need 2,500 calories and female of 13-15 years need 2,200 calories. For boys of 16-18 years, 3,000 calories and for girls 2,200 calories are mandatory.

So always encourage young teenagers to have fresh, healthy eating habit, for their over all healthy growth. See that they don't eat fatty, junk foods which most of teens enjoy.

WINE TASTING APPERTIZERS.

2010-04-08T09:10:00.000-07:00

Wine Tasting Appetizers

Wine tasting appetizers can make the difference between a good wine tasting and a great one. At a wine tasting the focus may not be on food and wine pairing or even serving much food if it is not a dinner party. However, drinking wine stimulates appetites and most people are happy to have food available even if the focus is primarily on the wine. Having finger foods on hand can help satisfy that craving and some, like bread or crackers, can also help to cleanse tasters palates between wines. However, if the focus is on the wines, you want to keep the food easy and quick. Here are some tips and ideas for good wine tasting appetizers to serve at your next wine tasting party.
The Basics
Bread and/or Crackers: You really can't have a wine tasting without bread or crackers available for your guests to snack on. Typically people buy one or two French baguettes that are sliced thin into oval pieces beforehand. Alternatively you can serve any type of simple cracker. These can be simply set on the table throughout the evening for guests to help themselves. Besides helping to fill people up, these are good for accompanying cheeses and bread makes a great palate cleanser between wine flights. Avoid breads that are very strongly flavored or very sweet.
Cheese: Cheese and wine is a match made in heaven. The two seem made for each other. A nice cheese plate will always be appreciated at any wine tasting or dinner. Again, leave it on the table and let guests help themselves. Be sure to have serving forks and/or knives available. If you serve soft, spreadable cheese like Brie, Camembert and other high milk-fat cheeses be sure to have bread or crackers available to spread it on. Avoid very strong, stinky cheeses which will perfume the room and get in the way of tasters ability to focus on the aromas of the wines! While many stinky cheeses are sublime and make good food and wine pairing, their strong personality can make the subtleties of the wine hard to appreciate.
Nuts and Dried Fruit: Very commonly, dried nuts or dried fruit pieces are served as wine tasting appetizers. Nuts can accompany cheeses beautifully and are fairly neutral flavored so that they don't interfere with wine tasting. Any kind are probably fine but we really love nice Marcona almonds and walnuts in particular
Cured Olives: Another ubiquitous wine tasting appetizer seen on the tables of many restaurants and keen entertainers, cured olives make a great snack to enjoy while drinking wine or waiting for dinner. There are many varieties of cured olives ranging from relatively mild to spicy and highly herbed types. In general, stick to the milder olives and avoid the very spicy ones which can clash with many wines. Some excellent options are Lucques, Picholines, Niçoise, Maroccan and Greek Kalamata olives. Don't forget to supply a pit tray or bowl for guests to put their olive pits!
Some Other Wine Tasting Appetizers Ideas
Bruschetta: Bruschetta is a simple dish of toasts (usually sliced baquettes) usually topped with ingredients such as chopped tomatoes, shallots, cheese, garlic, olive oil and salt and pepper. There are many variations you can find recipes for but most are great, easy to make finger foods that make a great light snack at wine tastings. For a simply version, rub bread slices with garlic, toast lightly, then cover with chopped tomato, shallots, drizzle olive oil and salt and pepper. Experiment from there as you like, adding various cheeses, herbs, cured meats, other veggies or mushrooms. The wild-mushroom bruschetta pictured above is one of our favorites, the earthy mushrooms a great food and wine pairing with rich, meaty red wines
Blue Cheese and Truffle Honey Cups: We saw this served at a party a few years ago and fell in love with it. It is so easy and yet so delicious. As seen here, simply buy small cocktail pastry cups (available in many fine grocery stores and specialty gourmet shops, or you could make them) and fill them with a few crumbles of a salty blue cheese such as gorgonzola or Roquefort. Then lightly drizzle with white truffle honey. If you can't find truffle honey you can make it by combining honey with a small amount of aromatic white truffle oil. The salty and slightly sweet flavor combination, accented by the heady aroma of truffle is just great and goes well with many full bodied white wines and sweet white wines. Don't go too heavy on the honey or it can overpower wines with which you are tasting it
Tapenade: Tapenade is a puréed olive dish which usually consists of Greek-style black olives, savory, anchovies, garlic and olive oil in its simplest form. There are other variations of course as well. This is a really tasty treat that is great smeared over bread crusts or crackers. If serving as wine tasting appetizers, try to avoid making it too salty or spicy as the olive flavors are usually quite bold themselves and you don't want to get in the way of the wine you are tasting.
These were just some ideas for wine tasting appetizers but you really can use any finger foods you like that pair well with wines and aren't too overpowering on their own. While we recommend keeping it simple to start, you can certainly make some very fancy wine tasting appetizers if you have the time and energy. If you have any great wine tasting appetizer ideas we (and our visitors!) would love to hear from you
Done learning about Wine Tasting Appetizers?

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