What are “oils”?
Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.
Some common oils are:
canola oil
corn oil
cottonseed oil
olive oil
safflower oil
soybean oil
sunflower oil
Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like:
nuts
olives
some fish
avocados
Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Amounts of trans fat are required to be listed on labels.
Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no plant foods contain cholesterol.
A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.
Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are:
butter
milk fat
beef fat (tallow, suet)
chicken fat
pork fat (lard)
stick margarine
shortening
partially hydrogenated oil
What foods are in the Grains Group?
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups, whole grains and refined grains.
Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples include:
whole-wheat flour
bulgur (cracked wheat)
oatmeal
whole cornmeal
brown rice
Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:
white flour
degermed cornmeal
white bread
white rice
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.
Some commonly eaten grain products are:
What's in the Grains Group?
How much is needed?
What counts as an ounce?
Health benefits & nutrients
Tips to help you eat whole grains
Recipes
Grains
Vegetables
Fruits
Dairy
Protein Foods
Oils
Empty Calories
Physical Activity
Whole grains:
amaranth
brown rice
buckwheat
bulgur (cracked wheat)
millet
oatmeal
popcorn
Ready-to-eat breakfast cereals:
whole wheat cereal flakes
muesli
rolled oats
quinoa
sorghum
triticale
whole grain barley
whole grain cornmeal
whole rye
whole wheat bread
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns and rolls
whole wheat tortillas
wild rice
Refined grains:
cornbread*
corn tortillas*
couscous*
crackers*
flour tortillas*
grits
noodles*
Pasta:*
spaghetti
macaroni
pitas*
pretzels
Ready-to-eat breakfast cereals:
corn flakes
white bread
white sandwich buns and rolls
white rice
* Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains.
Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.
Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.
Health benefits
Consuming whole grains as part of a healthy diet may reduce the risk of heart disease.
Consuming foods containing fiber, such as whole grains, as part of a healthy diet, may reduce constipation.
Eating whole grains may help with weight management.
Eating grain products fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development.
Click here for more information about preventing heart disease, high blood pressure, diabetes, and cancer.
Nutrients
Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).
Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories.
The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.
Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets.
Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.Tips to help you eat whole grains
At Meals:
To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.
For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese.
Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.
Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.
Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening.
Use whole-grain bread or cracker crumbs in meatloaf.
Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.
Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.
Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.
As Snacks:
Snack on ready-to-eat, whole grain cereals such as toasted oat cereal.
Add whole-grain flour or oatmeal when making cookies or other baked treats.
Try 100% whole-grain snack crackers.
Popcorn, a whole grain, can be a healthy snack if made with little or no added salt and butter.
What to Look for on the Food Label:
Choose foods that name one of the following whole-grain ingredients first on the label’s ingredient list:
"brown rice"
"buckwheat"
"bulgur"
"millet"
"oatmeal"
"quinoa"
"rolled oats"
"whole-grain barley"
"whole-grain corn"
"whole-grain sorghum"
"whole-grain triticale"
"whole oats"
"whole rye"
"whole wheat"
"wild rice"
Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.
Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain.
Use the Nutrition Facts label and choose whole grain products with a higher % Daily Value (%DV) for fiber. Many, but not all, whole grain products are good or excellent sources of fiber.
Read the food label’s ingredient list. Look for terms that indicate added sugars (such as sucrose, high-fructose corn syrup, honey, malt syrup, maple syrup, molasses, or raw sugar) that add extra calories. Choose foods with fewer added sugars.
Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. Foods with less than 140 mg sodium per serving can be labeled as low sodium foods. Claims such as “low in sodium” or “very low in sodium” on the front of the food label can help you identify foods that contain less salt (or sodium).
Whole Grain Tips for Children
Set a good example for children by eating whole grains with meals or as snacks.
Let children select and help prepare a whole grain side dish.
Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list.
What foods are in the Vegetable Group?
Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Vegetables are organized into 5 subgroups, based on their nutrient content. Some commonly eaten vegetables in each subgroup are:
Dark green vegetables
bok choy
broccoli
collard greens
dark green leafy lettuce
kale
mesclun
mustard greens
romaine lettuce
spinach
turnip greens
watercress
Red & orange vegetables
acorn squash
butternut squash
carrots
hubbard squash
pumpkin
red peppers
sweet potatoes
tomatoes
tomato juice
Beans and peas*
black beans
black-eyed peas (mature, dry)
garbanzo beans (chickpeas)
kidney beans
lentils
navy beans
pinto beans
soy beans
split peas
white beans
Starchy vegetables
cassava
corn
fresh cowpeas, field peas, or black-eyed peas (not dry)
green bananas
green peas
green lima beans
plantains
potatoes
taro
water chestnuts
Other vegetables
artichokes
asparagus
avocado
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
eggplant
green beans
green peppers
iceberg (head) lettuce
mushrooms
okra
onions
parsnips
turnips
wax beans
zucchini
Why is it important to eat vegetables?
Eating vegetables provides health benefits — people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.
Health benefits
Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
Click here for more information about preventing cardiovascular disease, high blood pressure, diabetes, and cancer.
Nutrients
Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
Tips to help you eat vegetables
In general:
Buy fresh vegetables in season. They cost less and are likely to be at their peak flavor.
Stock up on frozen vegetables for quick and easy cooking in the microwave.
Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes. Buy packages of veggies such as baby carrots or celery sticks for quick snacks.
Use a microwave to quickly “zap” vegetables. White or sweet potatoes can be baked quickly this way.
Vary your veggie choices to keep meals interesting.
Try crunchy vegetables, raw or lightly steamed.
For the best nutritional value:
Select vegetables with more potassium often, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
Sauces or seasonings can add calories, saturated fat, and sodium to vegetables. Use the Nutrition Facts label to compare the calories and % Daily Value for saturated fat and sodium in plain and seasoned vegetables.
Prepare more foods from fresh ingredients to lower sodium intake. Most sodium in the food supply comes from packaged or processed foods.
Buy canned vegetables labeled "reduced sodium," "low sodium," or "no salt added." If you want to add a little salt it will likely be less than the amount in the regular canned product.
At meals:
Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it.
Try a main dish salad for lunch. Go light on the salad dressing.
Include a green salad with your dinner every night.
Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.
Include chopped vegetables in pasta sauce or lasagna.
Order a veggie pizza with toppings like mushrooms, green peppers, and onions, and ask for extra veggies.
Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. These add flavor, nutrients, and texture.
Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.
Make vegetables more appealing:
Many vegetables taste great with a dip or dressing. Try a low-fat salad dressing with raw broccoli, red and green peppers, celery sticks or cauliflower.
Add color to salads by adding baby carrots, shredded red cabbage, or spinach leaves. Include in-season vegetables for variety through the year.
Include beans or peas in flavorful mixed dishes, such as chili or minestrone soup.
Decorate plates or serving dishes with vegetable slices.
Keep a bowl of cut-up vegetables in a see-through container in the refrigerator. Carrot and celery sticks are traditional, but consider red or green pepper strips, broccoli florets, or cucumber slices.
Vegetable tips for children:
Set a good example for children by eating vegetables with meals and as snacks.
Let children decide on the dinner vegetables or what goes into salads.
Depending on their age, children can help shop for, clean, peel, or cut up vegetables.
Allow children to pick a new vegetable to try while shopping.
Use cut-up vegetables as part of afternoon snacks.
Children often prefer foods served separately. So, rather than mixed vegetables try serving two vegetables separately.
Keep it safe:
Rinse vegetables before preparing or eating them. Under clean, running water, rub vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
Keep vegetables separate from raw meat, poultry and seafood while shopping, preparing, or storing.
Beans and peas are unique foods
Beans and peas include kidney beans, pinto beans, black beans, garbanzo beans (chickpeas), lima beans, black-eyed peas, split peas, and lentils.
Beans and peas are excellent sources of protein. They also provide other nutrients, such as iron and zinc, similar to seafood, meat, and poultry. They are excellent sources of dietary fiber and nutrients such as potassium and folate, which are also found in other vegetables.
Because of their high nutrient content, beans and peas may be considered both as a vegetable and as a protein food. Individuals have flexibility in counting beans and peas as either a vegetable or a protein food.
Green peas and green (string) beans are not considered to be “Beans and Peas.” Green peas are similar to other starchy vegetables and are grouped with them. Green beans are grouped with other vegetables such as onions, lettuce, celery, and cabbage because their nutrient content is similar to those foods.
What foods are included in the Dairy Group?
All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.
Some commonly eaten choices in the Dairy Group are:
Milk*
all fluid milk:
fat-free (skim)
low fat (1%)
reduced fat (2%)
whole milk
flavored milks:
chocolate
strawberry
lactose-reduced milks
lactose-free milks
Milk-based desserts*
puddings
ice milk
frozen yogurt
ice cream
Calcium-fortified soymilk
(soy beverage)
Cheese*
hard natural cheeses:
cheddar
mozzarella
Swiss
Parmesan
soft cheeses:
ricotta
cottage cheese
processed cheeses:
American
Yogurt*
all yogurt:
fat-free
low fat
reduced fat
whole milk yogurt
*Selection Tips
Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts against your maximum limit for "empty calories" (calories from solid fats and added sugars).
If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count against your maximum limit for "empty calories" (calories from solid fats and added sugars).
For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be well tolerated. Lactose-free and lower-lactose products are available. These include lactose-reduced or lactose-free milk, yogurt, and cheese, and calcium-fortified soymilk (soy beverage). Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages such as cereals, orange juice, rice milk, or almond milk may provide calcium, but may not provide the other nutrients found in dairy products.
Health benefits and nutrients
Consuming dairy products provides health benefits — especially improved bone health. Foods in the Dairy Group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein.
Health benefits
Intake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis.
The intake of dairy products is especially important to bone health during childhood and adolescence, when bone mass is being built.
Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults.
Nutrients
Calcium is used for building bones and teeth and in maintaining bone mass. Dairy products are the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of dairy products per day can improve bone mass.
Diets rich in potassium may help to maintain healthy blood pressure. Dairy products, especially yogurt, fluid milk, and soymilk (soy beverage), provide potassium.
Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk and soymilk (soy beverage) that are fortified with vitamin D are good sources of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals.
Milk products that are consumed in their low-fat or fat-free forms provide little or no solid fat.
Why is it important to make fat-free or low-fat choices from the Dairy Group? Choosing foods from the Dairy Group that are high in saturated fats and cholesterol can have health implications. Diets high in saturated fats raise "bad" cholesterol levels in the blood. The "bad" cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Many cheeses, whole milk, and products made from them are high in saturated fat. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat. In addition, a high intake of fats makes it difficult to avoid consuming more calories than are needed.
Tips for making wise choices in the Dairy Group
Include milk or calcium-fortified soymilk as a beverage at meals. Choose fat-free or low-fat milk.
If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories. Try reduced fat (2%), then low-fat (1%), and finally fat-free (skim).
If you drink cappuccinos or lattes — ask for them with fat-free (skim) milk.
Add fat-free or low-fat milk instead of water to oatmeal and hot cereals.
Use fat-free or low-fat milk when making condensed cream soups (such as cream of tomato).
Have fat-free or low-fat yogurt as a snack.
Make a dip for fruits or vegetables from yogurt.
Make fruit-yogurt smoothies in the blender.
For dessert, make chocolate or butterscotch pudding with fat-free or low-fat milk.
Top cut-up fruit with flavored yogurt for a quick dessert.
Top casseroles, soups, stews, or vegetables with shredded reduced-fat or low-fat cheese.
Top a baked potato with fat-free or low-fat yogurt.
Keep it safe to eat
Avoid raw (unpasteurized) milk or any products made from unpasteurized milk.
Chill (refrigerate) perishable food promptly and defrost foods properly. Refrigerate or freeze perishables, prepared food and leftovers as soon as possible. If food has been left at temperatures between 40° and 140° F for more than two hours, discard it, even though it may look and smell good.
Separate raw, cooked and ready-to-eat foods.
For those who choose not to consume milk products
If you avoid milk because of lactose intolerance, the most reliable way to get the health benefits of dairy products is to choose lactose-free alternatives within the Dairy Group, such as cheese, yogurt, lactose-free milk, or calcium-fortified soymilk (soy beverage) or to consume the enzyme lactase before consuming milk.
Calcium choices for those who do not consume dairy products include:
Calcium fortified juices, cereals, breads, rice milk, or almond milk.
Canned fish (sardines, salmon with bones) soybeans and other soy products (tofu made with calcium sulfate, soy yogurt, tempeh), some other beans, and some leafy greens (collard and turnip greens, kale, bok choy). The amount of calcium that can be absorbed from these foods varies.
Why is it important to make lean or low-fat choices from the Protein Foods Group?
Foods in the meat, poultry, fish, eggs, nuts, and seed group provide nutrients that are vital for health and maintenance of your body. However, choosing foods from this group that are high in saturated fat and cholesterol may have health implications.
Nutrients
Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.
Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).
B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues.
Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron.
Magnesium is used in building bones and in releasing energy from muscles.
Zinc is necessary for biochemical reactions and helps the immune system function properly.
EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.
Health implications
Diets that are high in saturated fats raise “bad” cholesterol levels in the blood. The “bad” cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Some food choices in this group are high in saturated fat. These include fatty cuts of beef, pork, and lamb; regular (75% to 85% lean) ground beef; regular sausages, hot dogs, and bacon; some luncheon meats such as regular bologna and salami; and some poultry such as duck. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat.
Diets that are high in cholesterol can raise LDL cholesterol levels in the blood. Cholesterol is only found in foods from animal sources. Some foods from this group are high in cholesterol. These include egg yolks (egg whites are cholesterol-free) and organ meats such as liver and giblets. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat.
A high intake of fats makes it difficult to avoid consuming more calories than are needed.
Why is it important to eat 8 ounces of seafood per week?
Seafood contains a range of nutrients, notably the omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a variety of seafood contributes to the prevention of heart disease. Smaller amounts of seafood are recommended for young children.
Seafood varieties that are commonly consumed in the United States that are higher in EPA and DHA and lower in mercury include salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel (not king mackerel, which is high in mercury). The health benefits from consuming seafood outweigh the health risk associated with mercury, a heavy metal found in seafood in varying levels.
What are the benefits of eating nuts and seeds?
Eating peanuts and certain tree nuts (i.e., walnuts, almonds, and pistachios) may reduce the risk of heart disease when consumed as part of a diet that is nutritionally adequate and within calorie needs. Because nuts and seeds are high in calories, eat them in small portions and use them to replace other protein foods, like some meat or poultry, rather than adding them to what you already eat. In addition, choose unsalted nuts and seeds to help reduce sodium intakes.
ips to help you make wise choices from the Protein Foods Group
Go lean with protein:
Start with a lean choice:
The leanest beef cuts include round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.
The leanest pork choices include pork loin, tenderloin, center loin, and ham.
Choose extra lean ground beef. The label should say at least “90% lean.” You may be able to find ground beef that is 93% or 95% lean.
Buy skinless chicken parts, or take off the skin before cooking.
Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.
Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon/deli meats with more fat, such as regular bologna or salami.
Keep it lean:
Trim away all of the visible fat from meats and poultry before cooking.
Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying.
Drain off any fat that appears during cooking.
Skip or limit the breading on meat, poultry, or fish. Breading adds calories. It will also cause the food to soak up more fat during frying.
Prepare beans and peas without added fats.
Choose and prepare foods without high fat sauces or gravies.
Vary your protein choices:
Choose seafood at least twice a week as the main protein food. Look for seafood rich in omega-3 fatty acids, such as salmon, trout, and herring. Some ideas are:
Salmon steak or filet
Salmon loaf
Grilled or baked trout
Choose beans, peas, or soy products as a main dish or part of a meal often. Some choices are:
Chili with kidney or pinto beans
Stir- fried tofu
Split pea, lentil, minestrone, or white bean soups
Baked beans
Black bean enchiladas
Garbanzo or kidney beans on a chef’s salad
Rice and beans
Veggie burgers
Hummus (chickpeas) spread on pita bread
Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace meat or poultry, not in addition to these items:
Use pine nuts in pesto sauce for pasta.
Add slivered almonds to steamed vegetables.
Add toasted peanuts or cashews to a vegetable stir fry instead of meat.
Sprinkle a few nuts on top of low-fat ice cream or frozen yogurt.
Add walnuts or pecans to a green salad instead of cheese or meat.
What to look for on the Food Label:
Check the Nutrition Facts label for the saturated fat, trans fat, cholesterol, and sodium content of packaged foods.
Processed meats such as hams, sausages, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake.
Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __.”
Lower fat versions of many processed meats are available. Look on the Nutrition Facts label to choose products with less fat and saturated fat.
Keep it safe to eat:
Separate raw, cooked and ready-to-eat foods.
Do not wash or rinse meat or poultry.
Wash cutting boards, knives, utensils and counter tops in hot soapy water after preparing each food item and before going on to the next one.
Store raw meat, poultry and seafood on the bottom shelf of the refrigerator so juices don’t drip onto other foods.
Cook foods to a safe temperature to kill microorganisms. Use a meat thermometer, which measures the internal temperature of cooked meat and poultry, to make sure that the meat is cooked all the way through.
Chill (refrigerate) perishable food promptly and defrost foods properly. Refrigerate or freeze perishables, prepared food and leftovers within two hours.
Plan ahead to defrost foods. Never defrost food on the kitchen counter at room temperature. Thaw food by placing it in the refrigerator, submerging air-tight packaged food in cold tap water (change water every 30 minutes), or defrosting on a plate in the microwave.
Avoid raw or partially cooked eggs or foods containing raw eggs and raw or undercooked meat and poultry.
Women who may become pregnant, pregnant women, nursing mothers, and young children should avoid some types of fish and eat types lower in mercury. See www.cfsan.fda.gov/~dms/admehg3.html or call 1-888-SAFEFOOD for more information.
What foods are in the Protein Foods Group?
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. For more information on beans and peas, see Beans and Peas Are Unique Foods.
Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calories needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.
Some commonly eaten choices in the Protein Foods Group, with selection tips, are:
What's in the Protein Foods Group?
How much is needed?
What counts as an ounce?
Nutrients and health implications
Tips for making wise choices
Vegetarian Choices
Recipes
Grains
Vegetables
Fruits
Dairy
Protein Foods
Oils
Empty Calories
Physical Activity
Meats*
Lean cuts of:
beef
ham
lamb
pork
veal
Game meats:
bison
rabbit
venison
Lean ground meats:
beef
pork
lamb
Lean luncheon or deli meats
Organ meats:
liver
giblets
Poultry*
chicken
duck
goose
turkey
ground chicken and turkey
Eggs*
chicken eggs
duck eggs
Beans and peas
black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
Processed soy products:
tofu (bean curd made from
soybeans)
white beans
bean burgers
veggie burgers
tempeh
texturized vegetable
protein (TVP)
Nuts and seeds*
almonds
cashews
hazelnuts (filberts)
mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts
Seafood*
Finfish such as:
catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna
Shellfish such as:
clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp
Canned fish such as:
anchovies
clams
tuna
sardines
*Selection Tips
Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat counts against your maximum limit for empty calories (calories from solid fats or added sugars).
If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts against your maximum limit for empty calories (calories from solid fats and added sugars).
Select some seafood that is rich in omega-3 fatty acids, such as salmon, trout, sardines, anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel.
Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __”, which mean that a sodium-containing solution has been added to the product.
Choose unsalted nuts and seeds to keep sodium intake low.
What are "empty calories"?
Currently, many of the foods and beverages Americans eat and drink contain empty calories – calories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often called empty calories. Learning more about solid fats and added sugars can help you make better food and drink choices.
Solid fats are fats that are solid at room temperature, like butter, beef fat, and shortening. Some solid fats are found naturally in foods. They can also be added when foods are processed by food companies or when they are prepared.
Added sugars are sugars and syrups that are added when foods or beverages are processed or prepared.
Solid fats and added sugars can make a food or beverage more appealing, but they also can add a lot of calories. The foods and beverages that provide the most empty calories for Americans are:
● Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)
● Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)
● Cheese (contains solid fat)
● Pizza (contains solid fat)
● Ice cream (contains both solid fat and added sugars)
● Sausages, hot dogs, bacon, and ribs (contain solid fat)
These foods and beverages are the major sources of empty calories, but many can be found in forms with less or no solid fat or added sugars. For example, low-fat cheese and low-fat hot dogs can be purchased. You can choose water, milk, or sugar-free soda instead of drinks with sugar. Check that the calories in these products are less than in the regular product.
In some foods, like most candies and sodas, all the calories are empty calories. These foods are often called “empty calorie foods.” However, empty calories from solid fats and added sugars can also be found in some other foods that contain important nutrients. Some examples of foods that provide nutrients, shown in forms with and without empty calories are:
Food with some empty calories Food with few or no empty calories
Sweetened applesauce
(contains added sugars) Unsweetened applesauce
Regular ground beef (75% lean) (contains solid fats) Extra lean ground beef (90% or more lean)
Fried chicken (contains solid fats from frying and skin) Baked chicken breast without skin
Sugar-sweetened cereals
(contain added sugars) Unsweetened cereals
Whole milk
(contains solid fats) Fat-free milk
Making better choices, like unsweetened applesauce or extra lean ground beef, can help keep your intake of added sugars and solid fats low.
A small amount of empty calories is okay, but most people eat far more than is healthy. It is important to limit empty calories to the amount that fits your calorie and nutrient needs. You can lower your intake by eating and drinking foods and beverages containing empty calories less often or by decreasing the amount you eat or drink.
What are "solid fats"?
Solid fats are fats that are solid at room temperature, like beef fat, butter, and shortening. Solid fats mainly come from animal foods and can also be made from vegetable oils through a process called hydrogenation. Some common solid fats are:
butter
milk fat
beef fat (tallow, suet)
chicken fat
cream
pork fat (lard)
stick margarine
shortening
hydrogenated and partially hydrogenated oils*
coconut oil*
palm and palm kernel oils*
* The starred items are called “oils” because they come from plant sources. Even though they are called “oils,” they are considered to be solid fats because they are high in saturated or trans fatty acids.
Most solid fats are high in saturated fats and/or trans fats and have less monounsaturated or polyunsaturated fats. Animal products containing solid fats also contain cholesterol. Saturated fats and trans fats tend to raise “bad” (LDL) cholesterol levels in the blood. This, in turn increases the risk for heart disease. To lower risk for heart disease, cut back on foods containing saturated fats and trans fats.
Some foods that contain solid fats include:
many desserts and baked goods, such as cakes, cookies, donuts, pastries, and croissants
many cheeses and foods containing cheese, such as pizza
sausages, hot dogs, bacon, and ribs
ice cream and other dairy desserts
fried potatoes (French fries) ― if fried in a solid fat or hydrogenated oil
regular ground beef and cuts of meat with marbling or visible fat
fried chicken and other chicken dishes with the skin
In some cases, the fat in foods is not visible. For example, the fat in fluid milk is a solid fat. Milk fat (butter) is solid at room temperature but it is suspended in the fluid milk by the process of homogenization.
In contrast to solid fats, oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants — such as corn and peanuts — and from fish. A few plant oils, including coconut oil and palm oil, are high in saturated fats and for nutritional purposes are considered solid fats.
Solid fats and oils provide the same number of calories per gram. However, oils are generally better for your health than solid fats because they contain less saturated fats and/or trans fats. Foods containing partially hydrogenated vegetable oils usually contain trans fats. Trans fats can be found in many cakes, cookies, crackers, icings, margarines, and microwave popcorns.
Make physical activity a regular part of the day
Choose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy — such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. Or, join an exercise class. Keep it interesting by trying something different on alternate days. Every little bit adds up and doing something is better than doing nothing. Make sure to do at least 10 minutes of activity at a time, shorter bursts of activity will not have the same health benefits. For example, walking the dog for 10 minutes before and after work or adding a 10 minute walk at lunchtime can add to your weekly goal. Mix it up. Swim, take a yoga class, garden or lift weights. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.
More ways to increase physical activity
At home:
Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.
Push the baby in a stroller.
Get the whole family involved — enjoy an afternoon bike ride with your kids.
Walk up and down the soccer or softball field sidelines while watching the kids play.
Walk the dog — don’t just watch the dog walk.
Clean the house or wash the car.
Walk, skate, or cycle more, and drive less.
Do stretches, exercises, or pedal a stationary bike while watching television.
Mow the lawn with a push mower.
Plant and care for a vegetable or flower garden.
Play with the kids — tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.
Exercise to a workout video.
At work:
Get off the bus or subway one stop early and walk or skate the rest of the way.
Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
Take part in an exercise program at work or a nearby gym.
Join the office softball team or walking group.
At play:
Walk, jog, skate, or cycle.
Swim or do water aerobics.
Take a class in martial arts, dance, or yoga.
Golf (pull cart or carry clubs).
Canoe, row, or kayak.
Play racket ball, tennis, or squash.
Ski cross-country or downhill.
Play basketball, softball, or soccer.
Hand cycle or play wheelchair sports.
Take a nature walk.
Most important – have fun while being active!
Why is it important to eat fruit?
Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.
Health benefits
Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
Click here for more information about preventing cardiovascular disease, high blood pressure, diabetes, and cancer.
Nutrients
Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).
Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.
Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
Tips to help you eat fruits
In general:
Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
Refrigerate cut-up fruit to store for later.
Buy fresh fruits in season when they may be less expensive and at their peak flavor.
Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.
Consider convenience when shopping. Try pre-cut packages of fruit (such as melon or pineapple chunks) for a healthy snack in seconds. Choose packaged fruits that do not have added sugars.
For the best nutritional value:
Make most of your choices whole or cut-up fruit rather than juice, for the benefits dietary fiber provides.
Select fruits with more potassium often, such as bananas, prunes and prune juice, dried peaches and apricots, and orange juice.
When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.
Vary your fruit choices. Fruits differ in nutrient content.
At meals:
At breakfast, top your cereal with bananas or peaches; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, mix fresh fruit with plain fat-free or low-fat yogurt.
At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy and convenient.
At dinner, add crushed pineapple to coleslaw, or include orange sections or grapes in a tossed salad.
Make a Waldorf salad, with apples, celery, walnuts, and a low-calorie salad dressing.
Try meat dishes that incorporate fruit, such as chicken with apricots or mangoes.
Add fruit like pineapple or peaches to kabobs as part of a barbecue meal.
For dessert, have baked apples, pears, or a fruit salad.
As snacks:
Cut-up fruit makes a great snack. Either cut them yourself, or buy pre-cut packages of fruit pieces like pineapples or melons. Or, try whole fresh berries or grapes.
Dried fruits also make a great snack. They are easy to carry and store well. Because they are dried, ¼ cup is equivalent to ½ cup of other fruits.
Keep a package of dried fruit in your desk or bag. Some fruits that are available dried include apricots, apples, pineapple, bananas, cherries, figs, dates, cranberries, blueberries, prunes (dried plums), and raisins (dried grapes).
As a snack, spread peanut butter on apple slices or top plain fat-free or low-fat yogurt with berries or slices of kiwi fruit.
Frozen juice bars (100% juice) make healthy alternatives to high-fat snacks.
Make fruit more appealing:
Many fruits taste great with a dip or dressing. Try fat-free or low-fat yogurt as a dip for fruits like strawberries or melons.
Make a fruit smoothie by blending fat-free or low-fat milk or yogurt with fresh or frozen fruit. Try bananas, peaches, strawberries, or other berries.
Try unsweetened applesauce as a lower calorie substitute for some of the oil when baking cakes.
Try different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.
For fresh fruit salads, mix apples, bananas, or pears with acidic fruits like oranges, pineapple, or lemon juice to keep them from turning brown.
Fruit tips for children:
Set a good example for children by eating fruit every day with meals or as snacks.
Offer children a choice of fruits for lunch.
Depending on their age, children can help shop for, clean, peel, or cut up fruits.
While shopping, allow children to pick out a new fruit to try later at home.
Decorate plates or serving dishes with fruit slices.
Top off a bowl of cereal with some berries. Or, make a smiley face with sliced bananas for eyes, raisins for a nose, and an orange slice for a mouth.
Offer raisins or other dried fruits instead of candy.
Make fruit kabobs using pineapple chunks, bananas, grapes, and berries.
Pack a juice box (100% juice) in children’s lunches instead of soda or other sugar-sweetened beverages.
Look for and choose fruit options, such as sliced apples, mixed fruit cup, or 100% fruit juice in fast food restaurants.
Offer fruit pieces and 100% fruit juice to children. There is often little fruit in “fruit-flavored” beverages or chewy fruit snacks.
Keep it safe:
Rinse fruits before preparing or eating them. Under clean, running water, rub fruits briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
Keep fruits separate from raw meat, poultry and seafood while shopping, preparing, or storing.
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Saturday, 4 June 2011
Wednesday, 2 February 2011
Balancing Act - asda
It's really important to eat healthily, we all know that, but which foods are good for us and how many of them should we eat each day?
A little food for thought
When it comes to nutrition, variety really is the spice of life. To stay in tip top condition our bodies need a healthy, balanced diet. The key to this is variety, and all our meals should contain a good mix of different foods and nutrients.
What are the five different food groups?
Fruit and vegetables
Bread, rice, potatoes, pasta and other starchy foods
Milk and dairy foods
Meat, fish, eggs, and pulses
Foods and drinks high in fat and/or sugar
Eat your greens
It turns out that mum really did know best when she told you to eat your greens. Although perhaps what she really should have said is ‘eat your greens, reds, yellows and oranges'.
Fruit and veg are great sources of vitamins, minerals and fibres, they're all naturally low in fat, and they taste great too. Remember, we should eat at least five portions a day (a portion is 80g, or about a handful) so tuck in.
Fresh, frozen, dried, juiced or even tinned - it all counts towards your 5-a-day. Just make sure you get a lot of variety and you eat a good mix of fruits and vegetables. Look out for the handy 5-a-day icon on Asda's own label foods.
Top tip: Eat lots of different types. A good mix of fruits and veg will give you more benefits than five glasses of juiced fruit.
Need an energy boost?
Starchy foods are high in energy and are your fuel for the day. To keep your energy levels high, try to make these a third of your daily diet.
The good news is you've got lots of tasty options to choose from. Bread, potatoes, rice, pasta, wholegrain cereals, beans, lentils, couscous and maize are all on this list. Naturally, wholegrain and wholemeal varieties are better for you; they contain more nutrients and keep you feeling fuller longer than white varieties, so go for them if you can.
These tasty foods are also high in fibre, and we all know that's good news. But did you know that there are actually two different types of fibre? Insoluble fibre helps to keep bowels healthy and stops constipation, and you'll get this from wholegrain cereals and bread, plus fruits and vegetables. Soluble fibre could help reduce your cholesterol levels and you'll find this in oats, beans and lentils.
Top tip: By having variety in your diet, you'll get both types of fibre.
Isn't milk great!
Most people know about the 5-a-day rule, but what about the 3-a-day rule? You should aim to eat or drink three portions of dairy products in your daily diet. Cheeses, yoghurts and fromage frais are great sources of protein, vitamins and calcium, so they're good for you.
Before you rush to the fridge, here's a little word of warning. Dairy products are high in saturated fats, which can be bad for your heart. To stay healthy, stick to semi-skimmed or skimmed milk, and low-fat yoghurts and fromage frais. Remember that cheese can be high in salt and flavoured milk products often contain sugar, so check packs for those with lower amounts.
Top tip: Look out for the 3-a-day icon on Asda's own dairy products.
Fishy business
Omega 3 fatty acids can help prevent heart disease and oily fish such as sardines, herring, mackerel, trout and salmon are all a rich source.
These fatty acids are important for women who are pregnant or breastfeeding because they help a baby's nervous system to develop.
Now for a small word of warning: some oily fish does contain small amounts of pollutants, but if you stick to the recommended maximum of two portions of fish a week, one of which should be oily, the benefits outweigh the risks. Don't forget white fish, it contains useful nutrients.
Top tip: Asda's own label foods have a 2-a-week icon that shows when a product contains a portion of fish.
A little bit of what you fancy
Last, but not least, there are foods and drinks high in fat and/or sugar. Don't panic - you don't need to steer clear of them completely!
If you're partial to fizzy drinks, biscuits and sweets, try to remember that they are high in calories but low in other nutrients. Foods and drinks with added sugar can lead to tooth decay and weight gain if you indulge too often so they're best kept as an occasional treat.
Fat is often given a bad rap but it's actually an essential part of our diet. However, processed and ready-made foods often contain ‘hidden fat', meaning you might be eating more fat than you realise. Nutritional traffic lights can help you spot the dangers.
Keep an eye out for different types of fat, too. Saturated fats and trans fats (if the ingredients list says ‘hydrogenated vegetable oil' it may contain trans fats) play a part in the development of heart disease. Unsaturated fats are better for you and your heart - they're in olive, rapeseed and sunflower oils, nuts and seeds, oily fish and avocados.
Quick Tips
Remember, because different types of food contain different nutrients the key to a healthy balanced diet is variety. These Quick Tips should help you think about the foods you eat each day and keep you healthy.
Consider what you eat over a whole day rather than at each meal.
Look at the food in your cupboards and fridge - which food groups does it fall into?
Fruit & vegetables, bread, cereals, potatoes, pasta & rice should make up around two-thirds of what you eat.
The last third is split between meat, fish and alternatives (such as eggs, beans & pulses) and milk & dairy foods.
The smallest section is reserved for fatty or sugary foods and drinks (don't avoid these completely but enjoy them as occasional treats).
Starchy foods
Starchy foods provide energy and help us to feel full, especially the wholegrain varieties. They contain fibre, which helps maintain a healthy digestive system, calcium to keep our bones and teeth strong, iron which helps to produce healthy red blood cells and B vitamins which have a vast array of benefits, including helping to make use of the energy we get from the food we eat.
Some people believe that starchy foods are fattening and avoid them, but gram for gram, starchy foods contain less than half the calories of fatty foods.
‘Carbohydrate' is an umbrella term which covers sugar and starch. They differ in their chemical structure and the way the body uses them. Starch provides us with long lasting energy, whereas sugar provides us with an instant, short burst of energy. Starch from wholegrain products like wholemeal bread tends to release energy more slowly than starch from refined products such as white bread. This slow release of energy keeps us fuller for longer and helps prevent extreme highs and lows in our blood sugar levels.
Fibre
Most people in the UK don't eat enough fibre, but it's very important that we do as it helps to maintain our digestive system and keep our intestines healthy.
There are two types of fibre; soluble and insoluble fibre.
Insoluble fibre
Insoluble fibre isn't broken down in the body so it helps food to move through the digestive system more easily. This helps to keep our bowels healthy and prevents constipation. When we eat foods high in this type of fibre it also helps us to feel full so we're less likely to overeat.
Soluble fibre
Soluble fibre can be partially digested and may help to reduce the amount of cholesterol in the blood. Particularly good sources of soluble fibre include oats and pulses such as beans and lentils.
Why not try:
Couscous and bulgar wheat
Wholegrain breakfast cereals
Other varieties of rice - Basmati, long grain, brown, short grain, wild
Other varieties of bread - Wholemeal, granary, brown and seedy bread, ciabatta, pumpernickel, baguettes, soda bread, bagels, flour tortillas and pitta
Other root vegetables - cassava, yam and sweet potato
meat
Meat is an excellent good source of protein, vitamins and minerals. Its iron is used to develop healthy red blood cells, zinc helps with healing and keeping our immune system healthy, and vitamin B12 helps make red blood cells and is only found in foods from animals, such as meat and milk. Vegans are advised to take a vitamin B12 supplement because it's not found in plant foods.
Although meat contains many beneficial nutrients, it can also contain a lot of fat - mainly saturated fat - which can raise our cholesterol levels.
There is also convincing evidence that frequent consumption of red meat such as beef, pork and lamb and processed meats such as ham, bacon and canned meats increases the risk of developing some cancers.
Recommendations
Because of the links between cancer and high meat consumption, the World Cancer Research Fund recommends that we each eat no more than 500g (cooked weight) per week of red meat. As a rough guide, 500g of cooked red meat is around 700-750g of uncooked red meat.
Cutting down on fat in meat
When you buy meat choose leaner cuts with little visible white on the flesh
Removing the skin from chicken before cooking results in a lower fat content than if you leave the skin on
Don't eat too many processed meat products such as pies, sausage rolls, sausages, salami, pâté and beefburgers, because these are generally high in hidden fats and often high in salt too
When cooking use a small amount of vegetable oil instead of animal fat. Sometimes the fat from the meat is enough to cook the meat in, especially with sausages and burgers
Grill or braise meat rather than frying or roasting, so the fat can run away from the meat, or roast the meat on a metal grill
Sustainability of meat
The world demand for meat is huge and it's having an impact on our environment. Evidence shows that the livestock sector is responsible for almost one-fifth of greenhouse gas emissions - more than the emissions from transport.
The climate and atmospheric changes caused by livestock, such as cattle, are mainly due to the gases they produce, which contribute to both greenhouse gases and acid rain. As our demand for meat increases the livestock industry contributes to deforestation to make way for more pastureland and crop fields for livestock feed.
Whilst the livestock industry can take measures to try and reduce the impact on the environment, as consumers, we can make a difference by simply reducing the amount of meat we eat.
Fish
Fish and shellfish are rich in protein which is helps maintain your muscles, and oily fish are also rich in omega 3 fatty acids, which help to keep your heart healthy. White fish also contain omega 3 oils but in smaller amounts because they tend to be low in fat. Oily fish are also good sources of vitamins A and D.
You can eat the bones as well as the flesh from some fish such as whitebait, canned sardines, pilchards and salmon. Because of this, they're also good sources of calcium and phosphorus.
Shellfish contain similar nutrients to white fish and similar amounts of omega 3. Some shellfish, such as muscles and crab, contain more omega-3 oils, whereas prawns contains very little. Shellfish are also a good source of zinc, needed for wound healing.
Eating fish has many benefits but fish can contain pollutants called dioxins, PCBs (polychlorinated biphenyls) and mercury. Although these pollutants have no immediate effect, they can cause problems later as they build up in the body over time.
This shouldn't make you feel worried about eating oily fish - the benefits far outweigh the risks, as long as you don't exceed the recommended maximum.
Oily and white fish
Some types of oily fish:
Salmon
Trout
Mackerel
Herring
Sardines
Pilchards
Kipper
Eel
Whitebait
Tuna (fresh only, not canned)
Anchovies
Swordfish
Bloater
Cacha
Carp
Hilsa
Jack fish
Katla
Orange roughy
Pangas
Sprats
Some types of white fish:
Cod
Haddock
Plaice
Coley
Whiting
Lemon sole
Skate
Halibut
Rock salmon/Dogfish
Ayr
Catfish
Dover sole
Flounder
Flying fish
Hake
Hoki
John Dory
Kalabasu
Ling
Monkfish
Parrot fish
Pollack
Pomfret
Red and grey mullet
Red fish
Red snapper
Rohu
Sea bass
Sea bream
Shark
Tilapia
Turbot
Tinned tuna
Marlin
Recommendations
Current recommendations say we should eat two portions of fish a week, one of which is an oily fish.
The recommended maximum intakes of oily fish are:
Two portions of oily fish (a portion is about 140g) a week, for
Girls and women who are trying for a baby or may try for a baby in the future
Women who are pregnant or beastfeeding
Four portions of oily fish a week, for
Other women
Boys and men
This upper limit is in place because of the pollutants which may be in fish. The limits for girls and women who may have children in the future and pregnant women are more restrictive, to prevent ill effects on foetal development. Even though women who are planning for a baby or who are pregnant should eat less, the omega-3 oils are very important for helping a baby's nervous system to develop, so you should still try to eat up to two portions of oily fish a week.
People who eat shark, swordfish or marlin shouldn't eat more than one portion a week. Women who are trying for a baby or are pregnant shouldn't eat them at all because these fish contain higher levels of mercury, which can be harmful if the levels build up too much in the body.
Healthy ways to cook fish
Fish grilled, poached or baked is much healthier than frying it in fat.
Fish and chips are fine as an occasional treat, but there are ways to make them healthier:
Have peas or reduced salt and sugar baked beans on the side
Share a portion of chips with someone else and have a bread roll on the side if you need extra
Don't ask the fish and chip shop to add salt - put it on yourself so you use less
Use thicker chips because they absorb less fat during cooking than thin cut chips
Eating fish safely
Some shellfish are ‘filter feeders', which means that they feed off the water which passes through them and could be polluted. These shellfish and others can contain bacteria and viruses, so it's important to cook them thoroughly to kill the bugs. Some shellfish which are eaten raw - for example, oysters - may still contain bacteria and viruses, so pregnant women, elderly people and people who are unwell are advised to avoid eating raw shellfish to reduce their risk of suffering from food poisoning.
Buying sustainable fish
Fish are a healthy part of our diet and most of us should be aiming to eat more; however, when you buy fish it's worth considering how you can help protect the environment as well as your health.
Marine stocks around the world are becoming depleted because of increasing demands for fish. Sustainable fishing ensures there is minimal negative impact on the marine environment and fish stocks. So, if you buy fish from sustainable sources you are helping to protect the environment, now and in the future.
Eggs
Eggs are a great source of protein, and also contain vitamin A for healthy skin and eyes, vitamin D for strong bones and teeth and vitamin B12 to help us use the energy from the food we eat.
Recommendations
It's widely believed that eggs contain a lot of cholesterol so we should only eat a certain amount each week. Eggs do contain a form of cholesterol but this type of cholesterol has very little impact on our blood cholesterol levels - far less than the effect of saturated fats. There is no recommended limit on the amount of eggs you should eat but they can be an important part of a balanced and varied diet.
Babies, toddlers, elderly people, pregnant women and people who are unwell are advised to avoid eating food containing lightly cooked or raw eggs, unless it's made with pasteurised eggs, to prevent possible food poisoning caused by salmonella.
You might find raw eggs in home-made mayonnaise, Béarnaise and Hollandaise sauces, some salad dressings, ice-cream, icing, mousse, tiramisu and other desserts.
Eating eggs healthily
Instead of frying eggs try them poached or scrambled on wholemeal toast. You can really add flavour to a salad by adding chopped hard boiled eggs, or making a tasty omelette with leftover vegetables.
Quiches are an enjoyable egg product but they can contain lots of fat in the pastry and the cream and cheese used to create the filling. Have a small slice and a big salad on the side!
Using eggs safely
Eggs are easy to prepare, but it's important to handle, cook and store them properly to avoid food poisoning.
Remember when handling eggs that they contain bacteria both on the inside and outside of the shell. It's important to wash surfaces that come into contact with eggs, including your hands and surfaces you have touched.
When storing eggs keep them in a cool and dry place, ideally in the fridge away from other foods.
Pulses
Pulses are edible seeds that grow in pods. They include a huge variety of beans, peas and lentils such as baked beans, red, green, yellow and brown lentils, black eyed peas, garden peas, runner beans, chickpeas, broad beans, kidney beans and butter beans.
Nutrition
Pulses are a brilliant low fat source of protein, fibre, vitamins and minerals and they count as a portion of fruit and veg - a portion is three heaped tablespoons. They don't count for more than one portion a day though, mo matter how many times you eat them because you need to get a variety of vitamins and minerals from fruits and vegetables as well.
Pulses also count as a starchy food and add fibre to your meal. The fibre found in pulses may help lower blood cholesterol so they are also good for your heart.
Pulses are a good source of iron, but it's best to eat them with food or drinks rich in vitamin C, such as peppers or orange juice. The type of iron found in pulses is called ‘non-haem' iron and it's harder for your body to absorb than iron in meat. Vitamin C helps with absorption of non-haem iron.
Healthy suggestions with pulses
Pulses are a great way to bulk up dishes such as casseroles, or to use as a meat substitute, for example in chilli. This has two benefits - lowering the fat content and making a cheaper dish!
Cooking and preparing pulses
You can buy pulses dried or tinned.
Dried pulses need to be soaked according to the instructions before cooking to make them tender for eating. This is particularly important for kidney and soya beans as they contain toxins, so need to be prepared and cooked properly.
Tinned pulses are very handy to have in your cupboard as they are already soaked and cooked so can be added straight to dishes. If you buy tinned pulses, choose those without added water or sugar, or give them a good rinse before using.
Dairy
Milk and dairy products provide essential nutrients like protein, vitamin A, vitamin B2, vitamin B12 and calcium - one glass of milk (200ml) provides adults with 76% of their recommended daily intake of vitamin B2. You can also get calcium from some plant sources - which are essential for vegans - but your body absorbs calcium easily from dairy products.
Milk and dairy products include cheese, yoghurt, fromage frais and even calcium-enriched soya drinks. Three servings of milk or dairy products each day will help ensure you meet your calcium needs. A serving would be a large glass of milk (approx. 200ml serving), a small pot of yoghurt or a matchbox size piece of hard cheese.
Fat in dairy
Milk and dairy products can contain a lot of fat, some of which is saturated, which can raise cholesterol and is linked to heart disease.
Most cheeses contain a lot of saturated fat, (for example, Brie, Stilton, Cheddar, Lancashire and Double Gloucester contain as much as 23g of saturated fat per 100g). Although they're good sources of other nutrients, the high levels of saturated fat mean it's best to keep an eye on the amount you consume. Try to eat smaller quantities (a matchbox sized piece) or eat it less often.
You could choose reduced fat cheese or use stronger cheeses like mature Cheddar or blue cheese to flavour dishes, which will cut the amount you need. Grating instead of slicing also helps you to less.
Options like extra light soft cheese and cottage cheese are much lower in saturated fats and are a healthy alternative to the full fat versions of these foods. The same goes for light versions of butter spreads and half fat creams.
Cream and butter are high in fat so be careful when using them. Instead of pouring cream onto puddings, try crème fraiche or low fat natural yoghurt. These can sometimes replace cream in cooking as well.
You can cut down on the fat content of milk simply by swapping full fat milk for semi-skimmed, skimmed or 1% fat milk. Lower fat versions contain the same beneficial nutrients such as calcium, protein, minerals and vitamins as full fat milk.
What is 1% fat milk?
Traditionally in the UK, milk labelled as 'whole milk' contains 3.5% fat or more, 'semi-skimmed' between 1.5% and 1.8% and 'skimmed' milk 0.5% fat or less. So, if you want a healthier choice for your cereal but don't like skimmed milk, then 1% might be the milk for you.
Lactose-free alternatives
Lactose is the sugar in milk and some people suffer from lactose allergy or intolerance. These people can't have any, or can only have a small amount of dairy products because of the lactose.
Lactose intolerance sufferers can have alternatives such as calcium-enriched soya drink, rice milk, or lactose-free cheese and yoghurts.
If you are interested in dairy foods and calcium, why not listen to our podcast on 'Lovely Bones'? To listen to this podcast simply click on the link above or visit the 'podcast' section of our website.
A little food for thought
When it comes to nutrition, variety really is the spice of life. To stay in tip top condition our bodies need a healthy, balanced diet. The key to this is variety, and all our meals should contain a good mix of different foods and nutrients.
What are the five different food groups?
Fruit and vegetables
Bread, rice, potatoes, pasta and other starchy foods
Milk and dairy foods
Meat, fish, eggs, and pulses
Foods and drinks high in fat and/or sugar
Eat your greens
It turns out that mum really did know best when she told you to eat your greens. Although perhaps what she really should have said is ‘eat your greens, reds, yellows and oranges'.
Fruit and veg are great sources of vitamins, minerals and fibres, they're all naturally low in fat, and they taste great too. Remember, we should eat at least five portions a day (a portion is 80g, or about a handful) so tuck in.
Fresh, frozen, dried, juiced or even tinned - it all counts towards your 5-a-day. Just make sure you get a lot of variety and you eat a good mix of fruits and vegetables. Look out for the handy 5-a-day icon on Asda's own label foods.
Top tip: Eat lots of different types. A good mix of fruits and veg will give you more benefits than five glasses of juiced fruit.
Need an energy boost?
Starchy foods are high in energy and are your fuel for the day. To keep your energy levels high, try to make these a third of your daily diet.
The good news is you've got lots of tasty options to choose from. Bread, potatoes, rice, pasta, wholegrain cereals, beans, lentils, couscous and maize are all on this list. Naturally, wholegrain and wholemeal varieties are better for you; they contain more nutrients and keep you feeling fuller longer than white varieties, so go for them if you can.
These tasty foods are also high in fibre, and we all know that's good news. But did you know that there are actually two different types of fibre? Insoluble fibre helps to keep bowels healthy and stops constipation, and you'll get this from wholegrain cereals and bread, plus fruits and vegetables. Soluble fibre could help reduce your cholesterol levels and you'll find this in oats, beans and lentils.
Top tip: By having variety in your diet, you'll get both types of fibre.
Isn't milk great!
Most people know about the 5-a-day rule, but what about the 3-a-day rule? You should aim to eat or drink three portions of dairy products in your daily diet. Cheeses, yoghurts and fromage frais are great sources of protein, vitamins and calcium, so they're good for you.
Before you rush to the fridge, here's a little word of warning. Dairy products are high in saturated fats, which can be bad for your heart. To stay healthy, stick to semi-skimmed or skimmed milk, and low-fat yoghurts and fromage frais. Remember that cheese can be high in salt and flavoured milk products often contain sugar, so check packs for those with lower amounts.
Top tip: Look out for the 3-a-day icon on Asda's own dairy products.
Fishy business
Omega 3 fatty acids can help prevent heart disease and oily fish such as sardines, herring, mackerel, trout and salmon are all a rich source.
These fatty acids are important for women who are pregnant or breastfeeding because they help a baby's nervous system to develop.
Now for a small word of warning: some oily fish does contain small amounts of pollutants, but if you stick to the recommended maximum of two portions of fish a week, one of which should be oily, the benefits outweigh the risks. Don't forget white fish, it contains useful nutrients.
Top tip: Asda's own label foods have a 2-a-week icon that shows when a product contains a portion of fish.
A little bit of what you fancy
Last, but not least, there are foods and drinks high in fat and/or sugar. Don't panic - you don't need to steer clear of them completely!
If you're partial to fizzy drinks, biscuits and sweets, try to remember that they are high in calories but low in other nutrients. Foods and drinks with added sugar can lead to tooth decay and weight gain if you indulge too often so they're best kept as an occasional treat.
Fat is often given a bad rap but it's actually an essential part of our diet. However, processed and ready-made foods often contain ‘hidden fat', meaning you might be eating more fat than you realise. Nutritional traffic lights can help you spot the dangers.
Keep an eye out for different types of fat, too. Saturated fats and trans fats (if the ingredients list says ‘hydrogenated vegetable oil' it may contain trans fats) play a part in the development of heart disease. Unsaturated fats are better for you and your heart - they're in olive, rapeseed and sunflower oils, nuts and seeds, oily fish and avocados.
Quick Tips
Remember, because different types of food contain different nutrients the key to a healthy balanced diet is variety. These Quick Tips should help you think about the foods you eat each day and keep you healthy.
Consider what you eat over a whole day rather than at each meal.
Look at the food in your cupboards and fridge - which food groups does it fall into?
Fruit & vegetables, bread, cereals, potatoes, pasta & rice should make up around two-thirds of what you eat.
The last third is split between meat, fish and alternatives (such as eggs, beans & pulses) and milk & dairy foods.
The smallest section is reserved for fatty or sugary foods and drinks (don't avoid these completely but enjoy them as occasional treats).
Starchy foods
Starchy foods provide energy and help us to feel full, especially the wholegrain varieties. They contain fibre, which helps maintain a healthy digestive system, calcium to keep our bones and teeth strong, iron which helps to produce healthy red blood cells and B vitamins which have a vast array of benefits, including helping to make use of the energy we get from the food we eat.
Some people believe that starchy foods are fattening and avoid them, but gram for gram, starchy foods contain less than half the calories of fatty foods.
‘Carbohydrate' is an umbrella term which covers sugar and starch. They differ in their chemical structure and the way the body uses them. Starch provides us with long lasting energy, whereas sugar provides us with an instant, short burst of energy. Starch from wholegrain products like wholemeal bread tends to release energy more slowly than starch from refined products such as white bread. This slow release of energy keeps us fuller for longer and helps prevent extreme highs and lows in our blood sugar levels.
Fibre
Most people in the UK don't eat enough fibre, but it's very important that we do as it helps to maintain our digestive system and keep our intestines healthy.
There are two types of fibre; soluble and insoluble fibre.
Insoluble fibre
Insoluble fibre isn't broken down in the body so it helps food to move through the digestive system more easily. This helps to keep our bowels healthy and prevents constipation. When we eat foods high in this type of fibre it also helps us to feel full so we're less likely to overeat.
Soluble fibre
Soluble fibre can be partially digested and may help to reduce the amount of cholesterol in the blood. Particularly good sources of soluble fibre include oats and pulses such as beans and lentils.
Why not try:
Couscous and bulgar wheat
Wholegrain breakfast cereals
Other varieties of rice - Basmati, long grain, brown, short grain, wild
Other varieties of bread - Wholemeal, granary, brown and seedy bread, ciabatta, pumpernickel, baguettes, soda bread, bagels, flour tortillas and pitta
Other root vegetables - cassava, yam and sweet potato
meat
Meat is an excellent good source of protein, vitamins and minerals. Its iron is used to develop healthy red blood cells, zinc helps with healing and keeping our immune system healthy, and vitamin B12 helps make red blood cells and is only found in foods from animals, such as meat and milk. Vegans are advised to take a vitamin B12 supplement because it's not found in plant foods.
Although meat contains many beneficial nutrients, it can also contain a lot of fat - mainly saturated fat - which can raise our cholesterol levels.
There is also convincing evidence that frequent consumption of red meat such as beef, pork and lamb and processed meats such as ham, bacon and canned meats increases the risk of developing some cancers.
Recommendations
Because of the links between cancer and high meat consumption, the World Cancer Research Fund recommends that we each eat no more than 500g (cooked weight) per week of red meat. As a rough guide, 500g of cooked red meat is around 700-750g of uncooked red meat.
Cutting down on fat in meat
When you buy meat choose leaner cuts with little visible white on the flesh
Removing the skin from chicken before cooking results in a lower fat content than if you leave the skin on
Don't eat too many processed meat products such as pies, sausage rolls, sausages, salami, pâté and beefburgers, because these are generally high in hidden fats and often high in salt too
When cooking use a small amount of vegetable oil instead of animal fat. Sometimes the fat from the meat is enough to cook the meat in, especially with sausages and burgers
Grill or braise meat rather than frying or roasting, so the fat can run away from the meat, or roast the meat on a metal grill
Sustainability of meat
The world demand for meat is huge and it's having an impact on our environment. Evidence shows that the livestock sector is responsible for almost one-fifth of greenhouse gas emissions - more than the emissions from transport.
The climate and atmospheric changes caused by livestock, such as cattle, are mainly due to the gases they produce, which contribute to both greenhouse gases and acid rain. As our demand for meat increases the livestock industry contributes to deforestation to make way for more pastureland and crop fields for livestock feed.
Whilst the livestock industry can take measures to try and reduce the impact on the environment, as consumers, we can make a difference by simply reducing the amount of meat we eat.
Fish
Fish and shellfish are rich in protein which is helps maintain your muscles, and oily fish are also rich in omega 3 fatty acids, which help to keep your heart healthy. White fish also contain omega 3 oils but in smaller amounts because they tend to be low in fat. Oily fish are also good sources of vitamins A and D.
You can eat the bones as well as the flesh from some fish such as whitebait, canned sardines, pilchards and salmon. Because of this, they're also good sources of calcium and phosphorus.
Shellfish contain similar nutrients to white fish and similar amounts of omega 3. Some shellfish, such as muscles and crab, contain more omega-3 oils, whereas prawns contains very little. Shellfish are also a good source of zinc, needed for wound healing.
Eating fish has many benefits but fish can contain pollutants called dioxins, PCBs (polychlorinated biphenyls) and mercury. Although these pollutants have no immediate effect, they can cause problems later as they build up in the body over time.
This shouldn't make you feel worried about eating oily fish - the benefits far outweigh the risks, as long as you don't exceed the recommended maximum.
Oily and white fish
Some types of oily fish:
Salmon
Trout
Mackerel
Herring
Sardines
Pilchards
Kipper
Eel
Whitebait
Tuna (fresh only, not canned)
Anchovies
Swordfish
Bloater
Cacha
Carp
Hilsa
Jack fish
Katla
Orange roughy
Pangas
Sprats
Some types of white fish:
Cod
Haddock
Plaice
Coley
Whiting
Lemon sole
Skate
Halibut
Rock salmon/Dogfish
Ayr
Catfish
Dover sole
Flounder
Flying fish
Hake
Hoki
John Dory
Kalabasu
Ling
Monkfish
Parrot fish
Pollack
Pomfret
Red and grey mullet
Red fish
Red snapper
Rohu
Sea bass
Sea bream
Shark
Tilapia
Turbot
Tinned tuna
Marlin
Recommendations
Current recommendations say we should eat two portions of fish a week, one of which is an oily fish.
The recommended maximum intakes of oily fish are:
Two portions of oily fish (a portion is about 140g) a week, for
Girls and women who are trying for a baby or may try for a baby in the future
Women who are pregnant or beastfeeding
Four portions of oily fish a week, for
Other women
Boys and men
This upper limit is in place because of the pollutants which may be in fish. The limits for girls and women who may have children in the future and pregnant women are more restrictive, to prevent ill effects on foetal development. Even though women who are planning for a baby or who are pregnant should eat less, the omega-3 oils are very important for helping a baby's nervous system to develop, so you should still try to eat up to two portions of oily fish a week.
People who eat shark, swordfish or marlin shouldn't eat more than one portion a week. Women who are trying for a baby or are pregnant shouldn't eat them at all because these fish contain higher levels of mercury, which can be harmful if the levels build up too much in the body.
Healthy ways to cook fish
Fish grilled, poached or baked is much healthier than frying it in fat.
Fish and chips are fine as an occasional treat, but there are ways to make them healthier:
Have peas or reduced salt and sugar baked beans on the side
Share a portion of chips with someone else and have a bread roll on the side if you need extra
Don't ask the fish and chip shop to add salt - put it on yourself so you use less
Use thicker chips because they absorb less fat during cooking than thin cut chips
Eating fish safely
Some shellfish are ‘filter feeders', which means that they feed off the water which passes through them and could be polluted. These shellfish and others can contain bacteria and viruses, so it's important to cook them thoroughly to kill the bugs. Some shellfish which are eaten raw - for example, oysters - may still contain bacteria and viruses, so pregnant women, elderly people and people who are unwell are advised to avoid eating raw shellfish to reduce their risk of suffering from food poisoning.
Buying sustainable fish
Fish are a healthy part of our diet and most of us should be aiming to eat more; however, when you buy fish it's worth considering how you can help protect the environment as well as your health.
Marine stocks around the world are becoming depleted because of increasing demands for fish. Sustainable fishing ensures there is minimal negative impact on the marine environment and fish stocks. So, if you buy fish from sustainable sources you are helping to protect the environment, now and in the future.
Eggs
Eggs are a great source of protein, and also contain vitamin A for healthy skin and eyes, vitamin D for strong bones and teeth and vitamin B12 to help us use the energy from the food we eat.
Recommendations
It's widely believed that eggs contain a lot of cholesterol so we should only eat a certain amount each week. Eggs do contain a form of cholesterol but this type of cholesterol has very little impact on our blood cholesterol levels - far less than the effect of saturated fats. There is no recommended limit on the amount of eggs you should eat but they can be an important part of a balanced and varied diet.
Babies, toddlers, elderly people, pregnant women and people who are unwell are advised to avoid eating food containing lightly cooked or raw eggs, unless it's made with pasteurised eggs, to prevent possible food poisoning caused by salmonella.
You might find raw eggs in home-made mayonnaise, Béarnaise and Hollandaise sauces, some salad dressings, ice-cream, icing, mousse, tiramisu and other desserts.
Eating eggs healthily
Instead of frying eggs try them poached or scrambled on wholemeal toast. You can really add flavour to a salad by adding chopped hard boiled eggs, or making a tasty omelette with leftover vegetables.
Quiches are an enjoyable egg product but they can contain lots of fat in the pastry and the cream and cheese used to create the filling. Have a small slice and a big salad on the side!
Using eggs safely
Eggs are easy to prepare, but it's important to handle, cook and store them properly to avoid food poisoning.
Remember when handling eggs that they contain bacteria both on the inside and outside of the shell. It's important to wash surfaces that come into contact with eggs, including your hands and surfaces you have touched.
When storing eggs keep them in a cool and dry place, ideally in the fridge away from other foods.
Pulses
Pulses are edible seeds that grow in pods. They include a huge variety of beans, peas and lentils such as baked beans, red, green, yellow and brown lentils, black eyed peas, garden peas, runner beans, chickpeas, broad beans, kidney beans and butter beans.
Nutrition
Pulses are a brilliant low fat source of protein, fibre, vitamins and minerals and they count as a portion of fruit and veg - a portion is three heaped tablespoons. They don't count for more than one portion a day though, mo matter how many times you eat them because you need to get a variety of vitamins and minerals from fruits and vegetables as well.
Pulses also count as a starchy food and add fibre to your meal. The fibre found in pulses may help lower blood cholesterol so they are also good for your heart.
Pulses are a good source of iron, but it's best to eat them with food or drinks rich in vitamin C, such as peppers or orange juice. The type of iron found in pulses is called ‘non-haem' iron and it's harder for your body to absorb than iron in meat. Vitamin C helps with absorption of non-haem iron.
Healthy suggestions with pulses
Pulses are a great way to bulk up dishes such as casseroles, or to use as a meat substitute, for example in chilli. This has two benefits - lowering the fat content and making a cheaper dish!
Cooking and preparing pulses
You can buy pulses dried or tinned.
Dried pulses need to be soaked according to the instructions before cooking to make them tender for eating. This is particularly important for kidney and soya beans as they contain toxins, so need to be prepared and cooked properly.
Tinned pulses are very handy to have in your cupboard as they are already soaked and cooked so can be added straight to dishes. If you buy tinned pulses, choose those without added water or sugar, or give them a good rinse before using.
Dairy
Milk and dairy products provide essential nutrients like protein, vitamin A, vitamin B2, vitamin B12 and calcium - one glass of milk (200ml) provides adults with 76% of their recommended daily intake of vitamin B2. You can also get calcium from some plant sources - which are essential for vegans - but your body absorbs calcium easily from dairy products.
Milk and dairy products include cheese, yoghurt, fromage frais and even calcium-enriched soya drinks. Three servings of milk or dairy products each day will help ensure you meet your calcium needs. A serving would be a large glass of milk (approx. 200ml serving), a small pot of yoghurt or a matchbox size piece of hard cheese.
Fat in dairy
Milk and dairy products can contain a lot of fat, some of which is saturated, which can raise cholesterol and is linked to heart disease.
Most cheeses contain a lot of saturated fat, (for example, Brie, Stilton, Cheddar, Lancashire and Double Gloucester contain as much as 23g of saturated fat per 100g). Although they're good sources of other nutrients, the high levels of saturated fat mean it's best to keep an eye on the amount you consume. Try to eat smaller quantities (a matchbox sized piece) or eat it less often.
You could choose reduced fat cheese or use stronger cheeses like mature Cheddar or blue cheese to flavour dishes, which will cut the amount you need. Grating instead of slicing also helps you to less.
Options like extra light soft cheese and cottage cheese are much lower in saturated fats and are a healthy alternative to the full fat versions of these foods. The same goes for light versions of butter spreads and half fat creams.
Cream and butter are high in fat so be careful when using them. Instead of pouring cream onto puddings, try crème fraiche or low fat natural yoghurt. These can sometimes replace cream in cooking as well.
You can cut down on the fat content of milk simply by swapping full fat milk for semi-skimmed, skimmed or 1% fat milk. Lower fat versions contain the same beneficial nutrients such as calcium, protein, minerals and vitamins as full fat milk.
What is 1% fat milk?
Traditionally in the UK, milk labelled as 'whole milk' contains 3.5% fat or more, 'semi-skimmed' between 1.5% and 1.8% and 'skimmed' milk 0.5% fat or less. So, if you want a healthier choice for your cereal but don't like skimmed milk, then 1% might be the milk for you.
Lactose-free alternatives
Lactose is the sugar in milk and some people suffer from lactose allergy or intolerance. These people can't have any, or can only have a small amount of dairy products because of the lactose.
Lactose intolerance sufferers can have alternatives such as calcium-enriched soya drink, rice milk, or lactose-free cheese and yoghurts.
If you are interested in dairy foods and calcium, why not listen to our podcast on 'Lovely Bones'? To listen to this podcast simply click on the link above or visit the 'podcast' section of our website.
5-a-day samples
Breakfast
Throw frozen berries into a blender with low fat yoghurt and some rolled oats for a speedy, tasty and nutritious breakfast
Add a handful of dried fruit or a chopped banana to cereal
Have (reduced salt and sugar) baked beans or grilled tomatoes on wholemeal toast
Drink a glass of unsweetened fruit juice with your usual breakfast
Snacking
Take a small bag of dried fruit to work with you - have you tried apricots, apple, figs and dates? Mix with a few unsalted nuts for a really satisfying snack
Prepare a fresh fruit salad the night before - bite size pieces of grapes, strawberries, blueberries, kiwi and melon are delicious and refreshing
A small tub of hummous and chopped crunchy carrots to dip will see you through the afternoon
Lunch
Always add some salad - a few crispy lettuce leaves, finely chopped crunchy red and yellow peppers and sliced beef tomatoes are all good in sandwiches
When cooking brown rice or wholemeal pasta, add a little extra and use it for lunch the following day. Add cooked or raw vegetables - use your favourites or try something new like cooked aubergine, raw sugar snap peas or baby spinach
Hearty soups are perfect for winter - use lots of vegetables and add lentils or other pulses to boost the veg content and make it more filling. Make up a batch at the weekend and freeze it in portions - leave it in the fridge overnight to defrost and warm through in the morning before taking to work in a flask
Dinner
Add vegetables or a tin of chick peas or kidney beans to casseroles and stews
Swap a meat feast pizza for the veggie special
A salad can be a complete meal with the addition of some carbohydrate and protein - try a salade Niçoise, made from salad leaves, French beans, tomatoes, black olives, boiled egg, tuna and new potatoes
Stir fries are quick to prepare and perfect for including a rainbow of vegetables
When you need a sweet treat, go for fruit crumble, baked apples with sultanas or exotic fruit salad of mango, pineapple and papaya with fresh lime juice
Throw frozen berries into a blender with low fat yoghurt and some rolled oats for a speedy, tasty and nutritious breakfast
Add a handful of dried fruit or a chopped banana to cereal
Have (reduced salt and sugar) baked beans or grilled tomatoes on wholemeal toast
Drink a glass of unsweetened fruit juice with your usual breakfast
Snacking
Take a small bag of dried fruit to work with you - have you tried apricots, apple, figs and dates? Mix with a few unsalted nuts for a really satisfying snack
Prepare a fresh fruit salad the night before - bite size pieces of grapes, strawberries, blueberries, kiwi and melon are delicious and refreshing
A small tub of hummous and chopped crunchy carrots to dip will see you through the afternoon
Lunch
Always add some salad - a few crispy lettuce leaves, finely chopped crunchy red and yellow peppers and sliced beef tomatoes are all good in sandwiches
When cooking brown rice or wholemeal pasta, add a little extra and use it for lunch the following day. Add cooked or raw vegetables - use your favourites or try something new like cooked aubergine, raw sugar snap peas or baby spinach
Hearty soups are perfect for winter - use lots of vegetables and add lentils or other pulses to boost the veg content and make it more filling. Make up a batch at the weekend and freeze it in portions - leave it in the fridge overnight to defrost and warm through in the morning before taking to work in a flask
Dinner
Add vegetables or a tin of chick peas or kidney beans to casseroles and stews
Swap a meat feast pizza for the veggie special
A salad can be a complete meal with the addition of some carbohydrate and protein - try a salade Niçoise, made from salad leaves, French beans, tomatoes, black olives, boiled egg, tuna and new potatoes
Stir fries are quick to prepare and perfect for including a rainbow of vegetables
When you need a sweet treat, go for fruit crumble, baked apples with sultanas or exotic fruit salad of mango, pineapple and papaya with fresh lime juice
Saturday, 22 January 2011
Healthy eating plans made easy
Having a healthy eating plan is one thing, but the sad reality is that most people find it extremely challenging sticking to their healthy eating plans or diets
If you’ve struggled and are still struggling with your healthy eating plans, don’t feel bad because you’re NOT alone. Most people have a hard time sticking to a healthy meal plan that will help them maintain a healthy weight for life.
>>> Why it so hard to stick to healthy eating plans?
There are hundreds of valid reasons why most people find it challenging to stick to a diet plan, but there are a few reasons that are quite obvious in keeping people trapped in an undesired weight:
1. There are just too many temptations lurking at each corner ready to set you off course when it comes to your diet. Unless you are aware of the trigger points that push you right into the arms of your favourite comfort foods, it is easy to experience setbacks.
2. Willpower is not all that it’s cracked up to be. Sticking to healthy eating plans is not just about willpower! You really have to have a good reason “why” you want to make changes in your life in order to successfully reach your weight loss goals.
3. Weight loss information overload? Oh yes, I’m sure you must feel the pain of all these nutrition scientists and the “eat this not that” books and all the conflicting data that is reported in the news when it comes to weight loss. Let’s face it, you get so much contradictory information about what you should or should not eat that in the end, you become completely overwhelmed, give up, and end up eating whatever you feel like. It’s no surprise so many people find it challenging sticking to their weight loss meal plans.
>>> How do you remain faithful to a healthy eating plan to maintain a healthy weight?
If you find it challenging to sticking to your healthy diet plans, it might be time for you to try a different (and more successful) approach:
1. The reason why so many people fail at dieting is because it’s difficult to follow the precise rules of a particular diet. It’s far easier to follow sensible guidelines that will set you on the right track (that’s the way most Europeans eat)!
2. Strict New Year’s resolutions to lose weight are a waste of time! Why bother making promises to yourself that you will “never (EVER) again” eat a doughnut, drink a soda, order a double cheeseburger, eat an ice cream Sunday or buy chocolate for the rest of your life. Giving up all of your cheat foods for life might not be the best plan … it’s best to keep them to 10% of your weekly intake of food.
3. Giving up all your temptations will surely lead to dieting failure. Remember that when you predictably give in to temptation, you say to yourself that you’ve failed yet again, and quit even trying to stick to your original plan (your brain feels defeated and find it pointless to keep on eating healthy). If you want to increase your chances of success, why not work on gradually eating fewer doughnuts and triple cheeseburgers and drinking more water and less soda. If you make your healthy eating plan a gradual thing, you automatically increase your level of success.
>>> Best ways to stick to your healthy meal plans!
1. Using a food journal can really be beneficial to help you stick to eating healthy.
2. Have a vision board of foods you know you should be eating more of in order to train your brain to accept them. Basically this entails you writing down and collecting images of the foods you want to eat more of (and not the ones you want to avoid).
3. Have a vision board of what you would look like at your ideal weight. This will help your subconscious mind absorb your new goals and you’ll find it easier to be successful.
4. Introduce new foods slowly. If you don’t eat a lot of veggies, you may want to introduce one new veggie per week instead of doing a 360 all of a sudden.
5. Do your grocery shopping with a list and that will avoid you leaving things to chance.
6. Don’t bring home foods you know you cannot resist – leave it at the grocery store.
7. If you find it challenging making better food choices when you eat out, check out the restaurant’s Web site in advance in order for you to pick out a number of healthier food options without having to deal with the pressure of a waiter standing over you waiting for you to make a decision.
8. You fall off the wagon, dust yourself off and start back on your healthy eating plan the following day. Don’t wait until Monday. Do it the very next day!
Sticking to healthy eating plans can be a huge challenge for a lot of people because of the many temptations, but if you know the “why” you want to drop the weight and if you have a definite set of goals, you’ll automatically increase your chances of success.
Creating healthy meal plans can be quite difficult when you don’t know where to start.
Everywhere you turn, you hear nutrition and health buzz words that sound like:
* eat seasonal foods
* cut out the processed foods
* shop for local foods
* avoid refined sugar
* stay away from simple refined starch
* don’t eat foods with saturated fats
* eat more fruits and vegetables
* cut back your portions to healthier portions
* get out of the supermarket and visit your farmers’ market
* don’t eat this, eat that instead
* don’t eat food that comes from a drive-thru window
* don’t eat too much salt
It’s really no wonder so many people are so confused, they don’t know where to start and as a result, they are paralyzed.
Health meal plans are the only viable solution to take control over your weight and the only way you can even get close to mastering the list that I have above is my planning out your meals well in advance.
Most people decide on what they’ll eat when they get home at night after a very long day at work, but the people who are the most successful plan out their meals in advance and they go their grocery shopping in accordance to what they intend on eating for the coming week.
Health meal plans prevent that panic feeling you have at night when you realize you have nothing in your refrigerator to eat, yet you have a family of four to feed.
Health meal plans will also help reduce if not eliminate the number of times you rely on unhealthy take away/take out foods (aka convenience foods) that are loaded with fat, salt and sugar.
Health meal plans can easily be integrated in your life by taking a few hours on Saturday or Sunday to cook or pre-cook your meals for the entire week.
There are thousands of healthy recipes that can be thrown together in 20 minutes or less; you can also plan ahead to make large portions of slow-cooking foods like soups, stews, and large meat cuts on a Saturday or Sunday afternoon, then freeze individual portions for easy meals on busier days.
Planning out your meals in advance will also ensure that you plan out healthy lunches. You’ll not only save a lot of money, but you’ll also be better able to control what you eat.
Health meal plans should be a family thing. Involve your partner and make sure to include your kids. Kids learn by modelling their parents. By including them in the meal preparation (even if they end up sitting at the kitchen island and watch you prepare), they’ll end up with a better appreciation of what they eat. These kinds of valuable lessons will ensure that your kids don’t end up turning 18, leaving for university studies and only know how to zap a frozen dinner in the microwave!
Healthy meal plans prepared as a family will strengthening the family bond and help you spend quality time with your kids.
I make a point each week to plan out my recipes and prepare the list of ingredients I need to buy to prepare one week’s worth of healthy meals. I’ve learned many years ago that it was the best way to cut back on multi-grocery shopping trips and on buying meals at the food court.
Healthy meal plans start with making the commitment to yourself, your body and your family that you’ll make healthy eating a priority!
Are you watching your diet?
http://in.rediff.com/getahead/2004/dec/13health.htm
Look good, eat right, work out well and lose weight, was fitness expertSamreedhi Sharma's advice to Get Ahead readers in her hour-long chat.
Rachna: I want to look slim and trim. I don't get time to work out. I walk for 10 minutes a day. My height is 5'2.5" and my weight is 60 kilos. I want to lose weight from my upper and lower back. I look so fat. Please suggest an easy way to lose weight and look slim.Here's more, in the transcript of that chat.
Samreedhi Sharma: To lose weight, you must control what you eat. Avoid fried, refined and processed foods and excess sweets. Eat four to five meals a day. Never skip breakfast and eat lots of fruits and vegetables throughout the day.
As far as exercise goes, try to work out at a gym, walk or join a group class. If you do not have time, walk on any one day of the week, and exercise for the two other days during the weekend. Progress might be slow, but it will be steady.
nisha: I want to know how to avoid overeating and to lose weight. I work at a private firm, and my job is a table job. Please help me out.
Samreedhi Sharma: You need to be more active. Try and make it a point to get up from your desk from time to time, use the staircases instead of the lift. Walk to the station/bus stop. If all this sounds boring, join an interesting activity, like tennis/ swimming/ gymming/ dance after work hours and sweat away those calories!
Ravi: I am 30, M, 5.6, 63 kgs. I am working out since the last four months to reduce my tummy, but with no results. I spend 30 minutes on cardio and 30 minutes on weights/ abs on alternate days (4-5 days a week). I am drinking atleast three litres of water every day. What is the missing piece in the puzzle?
Samreedhi Sharma: Hi! Let me congratulate you on your dedication first! Are you keeping a watch on your diet? If you eat too many starchy/fried or refined foods, chances are all the 'extra' calories are being stored as fat. Consume more fresh fruits and vegetables (at least 4-6 servings per day) and see the difference.
priya: I am addicted to colas and have had a miscarriage. I want to reduce my stomach. The problem is, I really don't get time to exercise. Can you suggest something to help me?
Samreedhi Sharma: Switch from colas to nariyal pani or nimbu pani. If you want that 'perfect figure', you must find time to exercise. Choose an activity you like. Believe me, you will find time for it!
jai: I travel a lot in my job as a marketing manager. I have put on a lot of weight thanks to junk food. I want to reduce weight. Help!
Samreedhi Sharma: Modify the amount of food you eat at one sitting, i e if you eat four Naans, eat three. And then reduce it to one. Make wise choices in your food, like Naan without butter. Opt for steamed rice over fried rice. Avoid rich gravies. Carry fruit with you at all times so you are never stranded without food. This way, when you are hungry, you have a healthy alternative with you. Munch on Khakras, wholewheat snacks etc. And stop loading your body with junk. Make a conscious attempt to eat healthy!
anna: I am 35, female and weigh around 51 kgs. My height is 4'11". Am I overweight? I have joined a gym to tone up, but don't seem to be getting the desired results. What do I do?
Samreedhi Sharma: You are in the right weight category. If you are not satisfied with the result, maybe you are not training right. Speak to your trainer. Ask him/ her to change your workout. Explain your goals to him/ her. Watch your food, too!
smr: Any remedy for depressing thunder thighs?
Samreedhi Sharma: You cannot spot reduce, i e lose weight only in one particular area of the body. But you can burn fat overall by doing cardio exercises, i e walking, running/ swimming/ cycling/ jogging. You can tone your thighs by weight training. All this will definitely steal your 'thunder'!
rajesh: What is the ideal weight for a 26-year-old guy who is 167 cm tall?
Samreedhi Sharma: Assuming you have a medium body frame, you should weigh 61 to 67 kilos.
sahil: I am 20 years old. My height is 5'7" and I weigh 65 kilos. However, my body fat ratio is 22.5 percen. Is that bad? Any comments/ suggestions?
Samreedhi Sharma: The ideal fat ratio for males should be between 12 and 18 percent. For women it should be between 18 to 25 percent. Your ratio is high for your age. Your weight is in the ideal range but, in the long run, you may need to lose weight. Why not correct it rightaway? Do cardio activities (30 minutes for three days), and a little bit of weight training (20-25 mins for three days), and you will be surprised at the dramatic change in your appearance in three months!
vijaya: Will you put on weight if you eat dry fruits?
Samreedhi Sharma: Dry fruits are calorie dense. If you eat them within a limit (five to 10 gms/ day), and don't eat any other calorie dense foods, you won't gain weight. But if you eat lots of refined/ fried foods, you will!
rahul: I have a lot of fat towards my abdomen, even though I go to the gym every day. Are there any hereditary reasons for this?
Samreedhi Sharma: Where the fat will deposit in the body is decided by your genes. Men are usually apple-shaped, ie they gain fat around the midsection and chest, while women are pear-shaped, ie they gain fat in the lower body. Fat is always burnt last from the place where it was deposited first. So while you cannot spot reduce, you can keep exercising and toning those muscles. And believe me, you will get those fab abs!
fitnessfreak: I find that I have a lot of fat in my lower abs. I used to play every day earlier. My diet is usually south Indian vegetarian food. What should I do to reduce the fat?
Samreedhi Sharma: You probably use too much coconut in your food preparations. Reduce or avoid that and continue your outdoor activities as before.
shobhit: How do we get rid of loose skin that gets formed after weight reduction?
Samreedhi Sharma: You can go for a body massage. Or consult a skin specialist. If you have lost weight just by dieting, start weight training -- it will make a tremendous change.
arunrabbit: I am a male, 17 years old, 5'8", and I weigh 78 kilos. Most of the fat is deposisted in my chest. How much should I work out every day?
Samreedhi Sharma: Start with one hour a day for five days. Your routine should be 30 minutes of cardio, followed by 20 to 30 minutes of gymming. And you will be fine!
KooolRahul: What is the minimum amount of water you should drink every day?
Samrredhi Sharma: You should drink a minimum of one litre of water every day!
priti: I am a sofwtare engineer and I really like to keep myself fit. But I have really no time to work out. How do I keep myself in shape? Which exercises are good for reducing thighs, hips and shoulders?
Samreedhi Sharma: Hire a personal trainer for three months. Learn to exercise with correct techniques on your own and work out whenever it is convenient for you. I could tell you exercises, but you could hurt yourself without guidance.
sibi: What is the ideal weight for a male, aged 29 and is 171 cm?
Samreedhi Sharma: Assuming you have a medium body frame: 63 to 69 kilos.
rinkeshjindal: Does taking B-Complex tablets increase metabolism and reduce weight?
Samreedhi Sharma: No, it does not increase metabolism or reduce weight. It just helps the body in energy metabolism, gives you more strength and prevents deficiencies.
Sanju: Does reducing rice intake help weight loss? What can I do to reduce my appetite?
Samreedhi Sharma: Have either rice or chapattis for every meal. We tend to eat both -- that causes weight gain. Exercise helps reduce appetite, so does having fixed meal times, including fibrous foods like raw vegetables, fruits, whole grains, etc.
pam: Does drinking whisky every day increase weight? Should you drink beer to control weight?
Samreedhi Sharma: Alcohol slows down your metabolism. And fat from alcohol is usually deposited around your waist. It also dehydrates you, so you get all puffy-eyed the next day. If you like your drink, no problem. But limit it to once a week or once in 10 days. Don't eat fried food/ nuts with it -- that adds calories. Have popcorn instead to cut calories.
abscookie: Is it necessary to wear tight inner clothes while exrcising or doing aerobics? I am 23, 5'11" and weigh 100 kilos.
Samreedhi Sharma: Wear fitted clothes, not tight ones. Your clothes should allow your skin to breathe, so choose cotton or spandex. Wear stuff you are comfortable in, not something that will make you feel conscious. Your clothes should give you leeway to bend, twist, run, etc.
rinkeshjindal: Do supplements like AyurSlim, etc, help reduce weight?
Samreedhi Sharma: NOOOOOO! Never take pills and powders to reduce weight. If these were infallible, no one in the world would be out of shape! Exercise and eat right -- it always works!
amit_s_mishra: People say drinking cold water increases fat burning. Is this correct?
Samreedhi Sharma: Totally untrue!
SID: Are there any schools where people can learn various massages or acupressure/ acupuncture -- schools of alternative healing?
Samreedhi Sharma: Yes, there are. Please search through www.google.com
thilak: Does drinking hot water burns calories and fats?
Samreedhi Sharma: No, my friend. If that was the case, no one would be fat in the whole wide world!
venky: What is this deal about chewing food? I have heard that chewing food helps digest food quicker, hence you don't tend to put on weight. Is this true?
Samreedhi Sharma: In a way, yes. When you chew food, you eat slowly. It takes 20 minutes for the signal that food has reached your stomach to reach your brain. So you tend to eat less, since you feel full -- this way, you do not gain weight.
devjanirajat: I have flat feet. What is the best exercise to lose weight?
Samreedhi Sharma: If your flat feet are not causing any physiological problems, you can exercise like any other person. If they do, please get special shoes/ insoles for flat feet and wear them when exercising.
Shalini: I am a female, 28 years old, 5'1" tall and weigh 50 kilos. I started working out on the treadmill every day for 35 minutes and then the stepper for 20 minutes recently. But this doesn't seem to be reducing the excess fat on my thighs, waist and hips. Can you please suggest what I need to do? I have also been suffering from severe loss of hair.
Samreedhi Sharma: You are in the ideal weight range. You may have a zinc deficiency (Read my article: 100% healthy? You may not be!). Ask your doctor to give you a zinc supplement. Start weight training. It will definitely reshape your lower body.
swami: Hi. Am 24 years old, 5'10" and weigh 65 kilos. I want to put on weight and get stronger. What do you suggest? How long will it take?
Samreedhi Sharma: Join a gym. Start eating right. Drink lots of water and train smart, not just hard. How long it will take depends on how much change you want to see and how much effort you are putting in.
ram: What's the the best exercise for the lower abdomen? Also, I experience pain in my lower back after running seven kilometres for about 30 minutes. Please advise.
Samreedhi Sharma: Most ab crunches work your lower and upper abs. You need to strengthen your abs and back muscles for the lower back pain to go away. Also stretch your lower back (consult a good trainer first), after you finish running. It will help!
mira: I am 25, work from 8.30 am to 6.30 pm, and then go for my MBA classes from 7 pm to 9 pm? How do I inculcate exercise in my daily routine?
Samreedhi Sharma: Work out mornings -- three times a week from 7 am to 7.45 am!
swimmer: What is the right weight for a male, 33 years old, 5'10", medium frame? Is swimming a good workout form or does it need to be supplemented by other cardio forms, weight training, etc?
Samreedhi Sharma: Hi, you need to be 68 to 75 kilos. Swimming is good. Continue it if you enjoy it. If you can, try adding weight training to your routine -- for just 20 to 25 minutes thrice a week.
bobiyer: I don't get sound sleep. Please help.
Samreedhi Sharma: Are you stressed? Deal with what is keeping you awake. Doing any kind of exercise will also ensure a good sleep. Have a warm bath two hours before bedtime. A glass of hot milk will also help you fall asleep. No matter what time you sleep, wake up at the same time so you feel sleepy at the end of the day.
Imzi: In last two months or so, I have gained five kilos. I am 5'5" tall, male and weigh 69 kilos. I have not been working out for the last three months. I have started working out and am on a diet which consists of fruits, raw vegetables and juices. I have popcorn and peanuts for snacks. I have to lose eight kilos soon. Is my diet okay? Would you like to add or eliminate any of the things from it?
Samreedhi Sharma: Do not ignore cereals and pulses in your diet. Drink milk too. If you are a non-vegetarian, eat chicken, eggs and fish once in a while.
mira: Where in Delhi [ Images ] can I do a fitness instructor's course? What is the average cost of such courses?
Samreedhi Sharma: I don't know about Delhi, but you can do courses online. It will be better if you have a fitness/ science background. Check out ACE (American Council of Exercise), ISSA (Interntional Sports Science Association), ACSM (American College of Sports Medicine). I run a fitness academy too, AFE (Academy of Fitness Education).
vaibhav: I am 28/ 6 feet/ 89 kilos. Am I overweight? I often have backaches and am desperate to solve this problem. I work from 9 am to 9 pm. My job involves sitting for 12 hours. What should I do to reduce weight and prevent backache? My sitting position is good.
Samreedhi Sharma: Please go in for an X-ray and consult a good physiotherapist.
suhasnw: Can I do a daily surya namaskar in the evenings instead of mornings?
Samreedhi Sharma: Yes, but only if your last meal was two to two-and-a-half hours ago.
dd: I suffer from asthma. Please suggest some exercises for me.
Samreedhi Sharma: Never do any exercises that make you hold your breath. Always keep your inhaler close at hand. If you walk or do aerobics, try to not get too out of breath. Swimming is also considered a good exercise for asthmatics, but do it only with a trained coach/ lifeguard around.
vaibhav: Does drinking milk increase weight?
Samreedhi Sharma: No, but skimming the milk (removing the malai) helps cut fat calories.
rupal: How can I get shining skin? What diet should I follow?
Samreedhi Sharma: Drink lots of water, exercise regularly. That will get the blood circulating and throw out all the toxins through sweat!
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