Most of us know why we should eat breakfast, but surprisingly very few of us, about 50 percent, regularly eat breakfast. People who eat breakfast more likely to maintain a healthy diet than those of us who skip or simply forget to eat in the morning. Our hectic life style doesn’t help us to regularly eat breakfast either. But if you eat breakfast regularly, it helps you to stay alert and focused. It also helps you to maintain a better weight and an overall diet than most of the people.
Your everyday breakfast especially on weekdays, don’t have to be a big meal. Eat something nutrous and simple. Grab a yogurt on your way out or make it your sweet treat for the day. Develop a habit to eat something for breakfast every day before 10:00 a.m.
You can help yourself by packing something for breakfast the previous night before going to bed. Also, there are plenty of very nitrous selections available at the supermarket. Stock up those that you like for breakfast next time you go to the supermarket. You will be surprised how easy it is to get into a habit to eat breakfast. So, plan ahead.
Bananas are a versatile fruit that lots of people enjoy every day across the world. They are grown across the world especially in tropical areas. A part from other fruits like apples and Oranges, Bananas make up the 4th biggest fruit crop on the planet. It is suitable for an energy boost when taken on its own. One Banana can provide a pleasant energy increase whenever you feel you need one. For the gym goers, it is more useful because when taken before a workout, there are adequate Calories in a Banana for a boost in pre-workout.
Calories in a Banana depend on the size of the banana itself, varying from 72 in small bananas to 121 calories in larger ones. The calories mostly come from carbohydrates. Starch forming naturally and natural sugars create form the bulk of the carbohydrate content. Just like the Calories in an Orange, the calories in a banana changes on the ripening and age of the fruit, when it ripens the levels of sugar rises and the levels of starch decreases. This happens both when it is on the tree and off the tree. When the starch levels are low, it means that the fruit ripens and gains more color thus it is thus easier for the body to digest.
In contrast the levels of Proteins in a banana are extremely low; it makes up about 1% of its whole calorie content. The calories from fat are also negligible, making up less than a half percent. Apart from the low calories, bananas have extremely low saturated fat along with high levels of potassium(see here for a list of potassium rich foods). They do not have cholesterol and are more in dietary fiber and Potassium.
Salt is a mineral that contains 40% sodium with the remainder containing chloride. We need salt to maintain the correct level of body fluids and movement of muscles. Salt is one of the oldest food seasoning as well as a food preservative.
However, we all should aware of health risk associated with salt consumption. Taking more salt could lead to high blood pressure, a condition that damages the circulation system. Not everyone susceptible to taking more salt. Each body reacts to salt differently. However, the 2010 Dietary Guidelines suggest that adults should limit daily intake of salt to less than 2,300mg.
How do we limit our daily intake of salt? Here are some suggestions:
- Instead of table salt, use large crystal salt. This could cut down your salt intake by 25%.
- Prepared food contains more salt since salt act as a preservative. So, cut down your use of packaged food. Make a batch of your own convenience food with less salt.
- Use alternatives such as spices and other flavorings.
- If you have to use salt, try using it only once a day.
- If you have to use canned food, try rinsing it to take away some salt.
Add more fruits and vegetables to your daily diet. They are naturally high in antioxidants, vitamins, fiber and minerals. If you are keeping track of your daily calorie intake, they are less in calories too.
If you have a New Year resolution to lose weight, fruits and vegetables will substitute high calorie food items you were taking before. Keep a big bowl of fruits on your kitchen counter within reach and in clear vision. It will help you and your family to develop a healthy habit of eating fruits.
Make a pot of soup with lots of vegetables. It is inexpensive, quick and easy to make, and filling. Fresh winter vegetables are in ample supply. Mix in carrots, potatoes, squash and parsnips. Roast some of the vegetables to enrich the flavor of your soup or puree some of it to thicken your soup.
If you have a habit of snacking between meals, keep a bagful of vegetables within reach. Carrots and celery are excellent substitute and they fill you up until your next meal while providing healthy vitamins. Fruits are excellent snacks too. Bring a mixture of fruits such as grapes, blueberries, and dried fruits to snack on at work.
When dieting, some people find it imperative to follow a plan or systems so that they can ensure their success. One of the stepping stones in this system is eating foods that are lower in calories than other foods. The calories in a banana are much less than those in a fast food. For instance, instead of ordering a pizza, you can make your own pizza that will be significantly lower in calories, and also lots of fun to make! When purchasing foods with labels that claim “low calories,” be sure to read the nutrition facts as well, because most foods can be lower in calories due to a reduction of serving size, which is misleading to consumers. Instead of eating fatty meats, look up some protein shake recipes.
Generally speaking, low calorie foods are more natural, with less preservatives, artificial flavors, and additives. Anything that is put into a food alters the food, and so when looking for low calories snacks, don’t go for chips, even if they are advertised as “low calorie,” but go for something like sunflower seeds, because you don’t have to eat half of the bag to feel satisfied, and therefore you will save calories in the end. If you buy low calorie advertised cereal, but eat two bowls, you are eating the same amount of calories as your normal cereal, so why not just buy the cereal you would like to eat and monitor your eating.
When going out make sure to drink lowest calorie alcohocl since you will ingest a huge amount of calories otherwise.
The message here is that low-calorie foods are not all that they are advertised to be, and it is better to eat smart and save you the calories, than to just jump on the low calorie band wagon.
Guest Article Submitted by Diane Naksian of Free Health Remedies
A 3-ounce portion of cheese contains about 25 to 30 milligrams of cholesterol and 5 to 6 grams of saturated fat. By comparison, an egg has 274 grams of cholesterol and 2 grams of saturated fat; 3 ounces of rib-eye steak about 70 milligrams of cholesterol and 5 grams of saturated fat; 3 ounces of dark-meat chicken 80 milligrams of cholesterol and 2 grams of saturated fat. A low-fat diet designed to reduce risk of cardiac disease ought to contain no more than 300 milligrams of cholesterol and no more than 20 grams of saturated fat per day.
Be aware: on the day you stage a cheese tasting and eat half a pound of the good stuff, your intake from that source alone may have reached 80 milligrams of cholesaterol and 16 grams of saturated fat.
Not all artisan cheeses are labeled but with the ones that are, their fat content is listed as a percentage of solids (“dry matter,” or matière grasse in French), which can be somewhat misleading. (The reason for this is that, while cheese has a high water content — hard cheeses are 30 to 35 percent water; soft ones up to 60 percent—they dehydrate as they age, meaning their fat content as a percentage of total weight will change whereas the fat as a percentage of solid weight will not.) Consequently, a harder cheese with 50 percent fat in dry matter will yield more fat than a softer one with 75 percent. Parmesan, for example, which contains 30 percent water and 35 percent butterfat in dry matter, yields 25 grams of fat per 100 grams of cheese; Brie, on the other hand, which has 49 percent butterfat in dry matter but is 57 percent water, yields just over 20 grams of fat per 100 grams of cheese.