11 Tips for Meatless Meals

Meatless meals are an extremely healthy way of living and help to preserve natural resources as well. It has been scientifically proven that liberal vegetarians live about seven years longer and vegans (those who do not consume any animal products) live about fifteen years longer than meat-eaters. A diet full of fresh fruits and vegetables, cereals and nuts will help you in a living a long, healthy life.

Tips for Meatless Meals

  • To follow meatless meals, the first tip is that your daily food regimen should not include any meat products. This can include any dairy products or eggs also, if you would like to follow a strict vegan diet. Giving up meat helps purge the body of toxins and is the beginning of the detoxification process.
  • Secondly, fruits should be consumed in high amounts. Fruits contain antioxidant nutrients that protect the functioning of the body’s organs and systems.
  • Thirdly, eat a lot of different types of vegetables. Dark, leafy green vegetables are rich in iron, which is important for brain functioning.
  • High-protein vegetables such as beans and peas provide the body much needed amino acids, the essential building blocks of the body.
  • The next tip is to consume vitamin A rich fruits, vegetables and nuts such as carrots, oranges, and almonds. This will help with healthy skin and resistance to infection.
  • Cereals are very rich in carbohydrates and are useful in the digestive process. Therefore, wheat, oats, wholemeal breads and pasta are essential in this diet.
  • Next, in order to obtain a healthy dose of fats, particularly omega-3 fatty acids, nuts and seeds such as walnuts and flaxseed are essential.
  • If you are not strict about a vegan diet, you could include low-fat dairy products to provide you with essential calcium, which is extremely important for bone development.
  • Next, vitamin B-12 is necessary for proper functioning of the nervous system but is found primarily in meat products. To receive this supplement, you could consume dairy products or lentils.
  • Another tip is you should look for foods that are fortified with extra nutrients so that there is no deficiency that might result from a lack of meat products. If you miss meats, there is something called ‘veggie meat’ available, a processed mixture of vegetables that gives you the tenderness of meat.
  • This is a meatless recipe that constitutes healthy eating. As is the case with any diet, you should drink at least 8 to 12 glasses of water every day. This will help ensure that all nutrients are delivered to different parts of the body.

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7 Diabetes Diet Tips

Most of the food we eat is turned into glucose, a carbohydrate, so that our body can use it as energy. Our pancreas produces a hormone called insulin to help glucose get absorbed into the body cells. When you have diabetes, your body either does not make enough insulin or cannot use the available insulin effectively causing blood sugar levels to build up in your body. Common causes of diabetes include exposure to toxins, increasing age, obesity, an infection from a virus or bacteria, and others. The symptoms include blurred vision, weight loss, increased thirst, fatigue and in more serious cases, kidney problems and heart problems.
Controlling blood sugar helps control diabetes. Therefore, it is important to control the amount and timing of carbohydrate intake if you have diabetes to keep the sugar levels in your blood normal. However, protein and fat are partly converted to glucose as well.

Diets for Diabetes

Thus, the first diet diabetes tip is to have a well-balanced diet plan. If your Body Mass Index (BMI) is not higher than 25%, the ideal calorie intake for women is around 1900 calories and for men is 2500 calories.
Secondly, any diet for diabetes should be rich in starchy foods. This is because these foods are absorbed far more slowly into the blood stream and release the sugar slowly over a longer period of time.
Consequently, you should cut down on foods with high sugar content. This is because such food types require little or no digestion, which causes the blood sugar levels to rise rapidly, without adequate insulin to digest it. This is a very essential step in any diabetes diet plan.
The next tip is that you should reduce the total intake of fat. Reducing the amount of fat you eat will help reduce your overall calorie count. Managing your fat intake decreases the chances of associated risks of high cholesterol and thereby heart and kidney disease. High fat foods include red meats, oil, and candy amongst others.
Next, sodium intake into the body needs to be under control as well. Research shows that higher sodium intake tends to lead to higher blood pressure. Most people with diabetes have high blood pressure. Thus, reducing the intake of foods rich is sodium such as salt, processed foods and canned foods will help keep sodium levels moderate and is an important part of a healthy diabetes diet.
Another tip is to moderate the level of alcohol in the body. This is because high alcohol intake is associated with high blood pressure and heart and kidney conditions. The maximum amount you can drink per week is 21 units for men and 14 units for women.
Lastly, the above diet plan should be matched with a regular exercise regimen to help balance your body weight.

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Which is the Key to Weight Loss: Diet or Exercise?

The Key To Weight Lose Is Exercise And Healthy Eating

It is true that either diet or exercise when used individually can bring about weight loss. However, it is impossible to determine which one is a more effective tool as each one depends on the other. Although an extremely rigorous exercise schedule would make you lose weight, you would need nutrition from a diet to sustain your body. In the same way, if you tried to diet to lose weight and had no physical exertion at all, your body would have much lower nutritional requirements. Taken individually both diet and exercise are powerful weight loss tools, but when combined, they are unstoppable!

Diet tips
•    If you have an unhealthy diet with huge servings for an extended period, your stomach and your mind gets accustomed to it. If you try to change the food you eat as well as your serving size, you will land up feeling famished and there are higher chances of you abandoning your new diet. So make sure that you Add healthy salads to your meal but do not change your serving size. Once you have adjusted to your new diet, start to decrease your meal size slowly until they are small or medium sized servings.

•    Raw vegetables and fruits are high in soluble and insoluble fiber. Eat plenty of salads that contain raw vegetables like carrot, cucumber, tomato, cabbage, cauliflower etc. The fiber on these vegetables will keep you feeling full for a longer period of time so you will not feel the need to snack.

•    Have fruit salads instead of fruit juices as juicing fruits ruins their fiber content. You can make a healthy yogurt topping for your fruit salad to break the monotony. You can also pour a spoon or two of honey over the fruits and then top it off with a spoonful of crushed nuts. Find healthy ways to spice up your salads so that you enjoy your meals and therefore have a higher chance of sticking to your diet.

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Exercise tips
•    As with your diet, do not make sudden drastic changes to your exercise habits as you are less likely to stick with them. If you have always had a relatively sedentary lifestyle, do not start a vigorous exercise schedule. You will definitely strain your muscles and could even tear a ligament. For the first few days, concentrate on stretching and warm-up exercises. In addition to this, concentrate on exercises like aerobics and pilates for the first month or so as these exercises help to strengthen your muscles.

•    Schedule your exercise routine with plenty of small breathers in between sets. This will allow the muscles of your body to relax and will prevent muscle cramps.

•    Do not exercise just before or after eating a meal and make sure that you drink plenty of water to keep your body well hydrated.

The key to weight loss is a healthy diet and a regular exercise schedule. Do not try to lose as much weight as possible, instead concentrate on a healthy lifestyle and you will see the excess pounds melt away!

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Calories in Food And Calorie Intake Information

Easy Tips To Reduce Calorie Intake

The energy that we get from food is usually calculated in the form of “calories”. Food is made up of a number of different nutrients, and each of these nutrients contains a different amount of energy. The basic nutrients are protein, fat, carbohydrates, fiber, minerals, vitamins, and water, in addition to which food also contains other substances such as antioxidants. Not all of these substances contain energy – proteins, fats, carbohydrates, fiber, and a few other substances such as ethanol, polyols, and organic acids do contain energy. However, minerals, vitamins, antioxidants, and of course water do not have any caloric value. Spices and substances such as caffeine also have no caloric value.

A certain amount of energy is needed by all human beings in order to be healthy and function normally, and this means that a certain number of calories must be consumed. In general, it is recommended that men consume 2500 kilocalories (1 kilocalorie is equal to 1000 calories) per day, and women consume 2000 kilocalories per day. These numbers are of course not absolute – every individual is different, and may need more or less calories, depending upon their metabolism, age, and levels of activity, including mental activity.

If your caloric intake is considerably more or less than what it should ideally be, then your health will suffer. Malnutrition and starvation rarely occur in the developed world, but they are not unheard of, and may occur as a result of conditions such as anorexia nervosa or depression. On the other hand, an excessive calorie intake is quite common in developed and even developing countries. This can sometimes be due to consumption of the wrong type of food and an excess of certain nutrients, but also an overall calorie consumption that is much higher than it needs to be.

If you are overweight and trying to lose weight, it is important to keep track of the calories you consume. What you consume is important, but you should also keep track of how much you consume. In general, if you are trying to lose weight you need to burn more calories than you consume. Most commercially available, packaged foods today display a variety of nutrition facts, including the calories contained in the food. In addition, there are plenty of books and online resources that provide nutritional information on other foods that do not have packaging and nutrition details. Some websites even offer a calories counter that you can use to conveniently calculate your daily calorie intake.

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Carbohydrate Foods And Low Carbohydrate Diet

Low-Carbohydrate Diet for Short-Term Weight Loss

Pastas, noodles, breads, rice, potatoes, and cereals are all foods that are very high in carbohydrates, and in addition, all fruits and vegetables, as well as whole grains, contain a lot of carbohydrates. But what are carbohydrates? Carbohydrates are a type of nutrient, and they are generally assumed to be an essential part of the human diet. However, carbohydrates are not essential nutrients – they are only a source of energy, and even fats and proteins can play the same role. However, carbohydrates are probably the most common source of energy, for a number of reasons including easy availability and ease of digestion. Carbohydrates benefits include the fact that they require very little water for digestion and the body first looks for glucose (which is obtained from the carbohydrates you consume) as fuel.

However, carbohydrates can also cause a number of problems. There are three different types of carbohydrates – monosaccharides, disaccharides, and polysaccharides. Polysaccharides, also known as complex carbohydrates, contain long chains of sugar units, while monosaccharides and disaccharides, also known as simple carbohydrates, contain only one or two sugar units respectively. This means that the body takes more time to digest complex carbohydrates, while simple carbohydrates are digested very rapidly, leading to a sudden rise in blood sugar levels. This rise in blood sugar levels is thought to be a factor in developing heart disease and other health problems, and the sharp fluctuations in sugar levels are also thought also affect hunger, contributing to excessive calorie consumption. In addition to this, energy obtained from carbohydrates, if not utilized, is converted and stored as fat.

Low Carb Diet Tips

For these and other reasons, some dieticians recommend a low carbohydrate diet as a good way to stay healthy, and particularly to lose weight. As far as weight loss goes, the idea, to put it simply, is that when deprived of carbohydrates, the body uses other sources of energy. The intake of fat and protein is usually increased to compensate for the decrease in carbohydrates, but part of the purpose is to get the body to burn the stored fat.

Low carbohydrate diets have been proven to be useful in some situations, for example in treating epilepsy. However, as far as a lifestyle or even weight loss goes, there is a lot of controversy about low carbohydrate diets, especially the more strict ones. Therefore, before you start knocking foods off the carbohydrate list, it is advisable to consult a dietician.

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Diabetic Foods And Diabetic Diet

The Diabetic Diet: How diabetics count calories and plan their diets

Diabetes is a condition in which the body has unusually high levels of blood sugar. Normally, blood sugar is controlled by a complex mechanism, with one of the main factors being insulin, which is a hormone that is produced by the pancreas. Due to a variety of reasons, some of which are not fully understood, it sometimes happens that the body does not produce enough insulin or else does not respond to insulin. These are known as type 1 diabetes and type 2 diabetes respectively, with type 2 diabetes being the most common. As a result, the blood sugar levels go up, which leads to a number of health problems, including excessive urination, excessive thirst, and excessive hunger. There may also be weight loss, lethargy, and mental fatigue. Diabetes cannot be cured, it must only be managed by using several different measures, and one of these is a diabetic diet.

The diet for diabetes is basically one that is low in fat and high in dietary fiber, particularly soluble fiber. In addition, diabetic foods should also include less of simple carbohydrates, as these have a direct effect on blood sugar levels. The exact amount of carbohydrates recommended in a diet for diabetes is not fully agreed upon – while some authorities recommend a carbohydrate intake of as much as 70 per cent of caloric intake, others recommend only 40 per cent, saying that more than that could be harmful. It is therefore important to consult your doctor when working out a diabetic diet menu.

Certain recommendations regarding diet and diabetes are however almost universal. These include recommendations to have several small meals rather than two or three large meals a day. Eating a large meal causes your blood sugar levels to go up quite rapidly, after which it may fall. On the other hand, eating small meals at regular intervals keeps your blood sugar levels relatively steady through the day. The timing of meals, in relation to insulin doses, is also important and varies depending upon what kind of insulin you take. This is another reason why you should plan your diet in consultation with your doctor. Intake of sweets, pastries, and fast food should of course be avoided as much as possible, and so should consumption of alcohol. Your diet should include a lot of fresh fruits and vegetables, which are good diabetic foods that will ensure that your intake of fiber is high.

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Nutritional Information on Food

Food Nutrition, Nutrition Facts & Nutritional Information

If you are planning to lose weight or even put on weight – that is, if you are trying to build muscle – it is very important for you to have proper nutritional information. Without such information, you will probably end up doing the wrong things, and as a result all your efforts will either be fruitless or, worse still, will backfire. Before you embark on any diet plan, you should therefore get your nutrition facts straight. Decide what you are trying to achieve, and find out how exactly you can achieve it. Understand how food affects your body, how much of the various nutrients your body needs, and how it processes these nutrients.

Basically, there are seven different types of nutrients – proteins, fats, carbohydrates, fiber, minerals, vitamins, and water. Your body requires a certain proportion of each of these nutrients, and if you do not get enough, or if you get too much, then your health will suffer. If you are trying to modify your body – lose fat or build muscle – then these proportions might differ, but you still need to be aware of your minimum and maximum requirements, so as to avoid any deficiency or excess.

In general, you require large quantities of proteins, fats, carbohydrates, fiber, and water, which are known as “macronutrients”. Vitamins and minerals are known as micronutrients, and you need only small amounts of these nutrients. Another distinction between the various nutrients is that only proteins, fats, and carbohydrates provide energy. This however does not mean that fiber, water, minerals, and vitamins are not important – they have equally important functions other than providing energy.

In general, most authorities recommend that your calorie intake should be 40 per cent protein, 40 per cent carbohydrates, and 20 per cent fat. As mentioned earlier, these proportions will vary depending upon what you are aiming at, and also on your lifestyle. You need to work out what kind of a diet you need, and if necessary, consult a dietician. If for some reason, you are unable to get enough of a particular nutrient from your diet, you can take nutritional supplements, but the best source of nutrition is your food itself.

For many people, a rough idea of the nutritional content of food is enough, but some people want more detailed and accurate nutritional information. There are many Web sites that provide such specific information, right down to specific foods such as a particular type of butter, and even specific brands such as Taco Bell items.

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