Lets take a look at each of the Daily Basic Seven and see how they compare to the New Food Guide Pyramid suggestions.
We need proteins daily for the building, maintenance and repair of tissues. Proteins have 20 amino acids. Nine of them are called essential amino acids because they must come from food sources, while the others can be made up by the body. Animal proteins do have all 9 essential amino acids, while some of the plant proteins individually are lacking in some of them. However, they are all present in beans, whole grains, raw nuts, sprouts, and other vegetables, so if you are eating a variety of these foods, you are sure to get ample amounts of all the essential amino acids you need.
2. Carbohydrates (Carbs)
We do need carbs. They contain essential nutrients for the function of the brain and central nervous system, they are the chief source of energy for all body functions, they assist digestion and assimilation of other foods, and they also regulate the metabolism of proteins and fats.
We do need fats too. They are just as essential to the body in keeping our organs in proper working condition, as motor oil is to a car. But again, we need the right fats from sources that will feed our systems, such as: raw nuts and seeds, avocados, and cold pressed oils from seeds, nuts and olives. Unhealthy fats are saturated (solid at room temperature which are high in cholesterol), hydrogenated (or trans fats), heat extracted oils (the common procedure), and fried and roasted food sources.
Fiber is not optional for good health; it is essential! As we eat to nourish the body, we must also eat foods that will cleanse the body with natural fiber as well. Buying pre-packaged foods that are labeled high in fiber is not usually our best sources of fiber. Healthy recipes and foods high in fiber include whole grains (not whole grain breads but the whole cooked or sprouted whole grains themselves), as well as whole beans, and raw fruits, vegetables, nuts and sprouts.
Much of the foods today are deplete of natural vitamins and minerals due to the refinement process. The real reason we eat is to nourish the body, and if a food contains no nourishment, why would we eat it? It is not enough to eat just because it tastes good, or we end up over eating as we eat and eat to satisfy the body desire for more and more to get the nutrients it needs. It will eventually cry out disorder or dysfunction if it is lacking the proper nourishment of vitamins and minerals. Again, our whole food sources of raw fruits, vegetables, nuts, seeds, and whole grains and legumes provide us with the necessary vitamins we need.
Good sources of minerals are as important as the minerals themselves. Our best sources of calcium actually come from raw nuts and seeds, and leafy green vegetables. Beans, sprouts, and grains are also good sources of calcium. Leafy green vegetables are a great source of iron, but one of the best sources is blackstrap molasses (what left over in the refinement of sugar) an organic source rather than most supplements that are extracted straight from the soil. Our leafy greens, grains, beans, nuts, etc. are great sources of all other minerals too.
We need water and lots more than people can imagine drinking. Remember, foods are our nourishment, water is our cleanser. And if what we take into our bodies does not nourish and cleanse, what might it be doing? Clogging, polluting, and creating sickness, disorder and disease! Cleansing is just as important as nourishing the body, and the perfect cleanser is water! A small adult need a minimum of 2-3 quarts of water daily, however, if you are working out, nursing a baby, sick, or overweight, you may need up to 1-3 quarts more water daily.
Cut down on the fat, and cut down on the carbs
You’ve heard the popular advice on weight loss diets. Cut the fat ! Cut the carbs ! Cut the calories ! Eat a balanced diet ! But how can you cut though all of the confusion, and eat a diet that is balanced and healthy. Not always easy is it ! Here is some advice from nutritional science, which might help.
Cut down on the junk fats
Most people do not need an ultra low fat diet, but most of us could improve our diet by cutting out the junk fats. These are processed fats, hydrogenerated fats, polyunsaturated oils that have been heated and fats that are combined with the junk carbohydrates. Processed fats are those fats most likely to put on flab and clog your arteries.
Cut down on the junk carbohydrates
The majority of people do not need an ultra low carb diet, but unfortunately, many people who do go on a low fat diet continue to eat highly processed foods. The switch from processed high-fat foods to processed low-fat foods and then when the food manufacturers create low fat foods, they tend to replace the fat with junk carbs.
Cut down on the junk calories
Most people do not need an ultra low calorie diet, but just think what your diet could be like if you dropped the processed fats and the low-fiber carbs. You would then be eating mainly natural proteins, with lots of vegetables plus whole fruits and the odds would be that you would be eating far fewer calories as well. That’s the kind of calorie cutting most of us should be doing.
Make every attempt to eat balanced natural foods diet
By natural foods, we mean those kinds of foods that would have been eaten by our hunter-gatherer ancestors. They would have had lots of whole vegetable foods giving them vitamins and fiber for instance, and also moderate to small portions of meats, fish, seafood and other animal and protein foods. These they would have grilled, stewed or baked not deep fried ! They would also have eaten small portions of fresh whole fruit in season, which is the diet on which the human race evolved.
Just simple sensible changes can work wonders
When you are at home, look for recipes that use whole fresh foods, with a minimum of processing. Try and make sure that your meals include natural unprocessed foods, with lots of healthy vegetables, both cooked and raw when in salads. Avoid processed fats and processed low-fiber foods.
1. Antioxidants Foods
Antioxidants subjugate the attact of free radicals in the body, the hazardousules implicated in the onset of aging and disease. Although we produce many of our own antioxidants within the body, food provides an essential source for these key players of our defence system with superfoods providing a particularly opulent supply (berries, spinach, prunes, onions, grapes and Brussel sprouts being some examples).
2. Avoid Dairy
Increased dairy consumption has been linked with numerous diseases and conditions including acne, allergies, heart disease, diabetes, cancer, Chron’s disease, and even osteoporosis. Milk also contains harmful synthetic hormones (such as BGH), drugs and pesticides. Try rice milk or nut milks as alternatives (avoid soy however as it has deleterious effects on the body with plenty of reseach available online regarding this).
3. An Alkaline Diet
PH balance in the body is imperative for health and resistance to disease. To achive this it is important to ensure you include predominantly alkaline foods in your diet (60-80%) such as fresh vegetables and fruits which contain alkalising minerals like magnesium, calcium and potassium. An acidic system (Acidosis) is associated with a wide range of health problems including stomach ulcers, arthritis, bladder and kidney conditions, diabetes and so on. Food that acidify the body include sugar, meat, dairy product, eggs, fats and most grains (except millet, quinoa and amaranth). Some of the ‘best’ acid foods include brown rice, nuts and seeds, beans and lentils, oats and fish.
4. Plenty of Superfoods
Superfoods are the most potent, anti aging, antioxidant rich, nutrient dense, disease fighting, beautifying, immune boosting, mood enchancing foods on the planet. They include regular foods that may already feature in your diet such as broccolli and spinach, as well as more unusual ones such as bee pollen and aloe vera. There are many, all worth exploring, and once discovered you’ll not want to be without them.
5. Cut Out Refined Carbohydrates
Refined carbohydrates such as white flour and white rice are robbed of nutrient value and are high-glycemic, one step away from ingesting sugar directly. This raises insulin levels in the blood which in turn prevents the burning of fat for energy and increases the risk of obesity and diabetes. Stick to healthy whole grains which are absorbed slowly and do not lead to imbalanced sugar levels, such as brown rice, millet, spelt, oats, buckwheat, quinoa, amaranth or natural white rice such as jasmin or basmati.
Although different people have weight problems for different reason, these 5 tips address fundamental lifestyle habits that effect virtually everyone. The really good news is that these 5 powerful tips are easy to implement and can bring about great changes in your life and health once in place.
1. Eat a light evening meal with easy-to-digest foods
Everyone dealing with weight loss issues needs to know that it is virtually impossible to make serious progress if you continue to eat large evening meals with heavy foods. At that time digestion is less strong in the evening, plus lying down to sleep a few hours later further slows down digestion, metabolism and circulation. The body simply cannot assimilate large evening meals properly. The result is that much of the food is digested poorly and eventually creates toxins, fat and excess weight. For most people using the approaches of eating less during the day, herbs, pills, special powders and drinks and even exercise cannot overcome this most serious of all weight loss mistakes.
Avoid or reduce in evening meals : fowl, fish, desserts
Evening meals should be vegetarian, hot, light and liquidly. For example non-cream soups, grains cooked in water (for example rice, quinoa,cous cous,barley), vegetables either steamed, roasted or sauteed with small amounts of extra virgin olive oil.
2. Eat the largest meal of the day at lunch with a wide variety of warm, cooked food
Lunch is the time our bodies can best digest and properly assimilate larger quantities of food due to the fact that digestion is strongest at noon and we have many active hours to metabolize the food before we sleep. Lunch is the most important meal of the day and the meal we most need to plan and prepare for.
Lunch should be warm, cooked foods with a wide variety of tastes and dishes. Warm food is essential as it can be more easily digested and assimilated. A good balanced lunch also helps us feel less hungry in the evening, making it easier to stick to that all-important light evening meal.
3. Drink hot water frequently throughout the day
By sipping hot water throughout the day you help cleanse the digestive tract and entire body of blockages and impurities. Hot water drinking improves digestion and assimilation of food and helps prevent the body from becoming toxic and clogged. It also is a great aid in reducing food cravings between meals.
4. Avoid leftovers
Putting food back in the refrigerator after it has been cooked seriously deteriorates the quality of the foods and their digestibility. Even if you heat it up after you take it out of the refrigerator, it has lost its life giving freshness.
5. Get moving
Exercise is an antidote for almost everything that ails us. It improves digestion, metabolism, elimination, complexion, body tone and strength, bone density, and help us normalize weight. It is also emotionally positive as it can be enjoyable, increase self-worth and bring us greater energy, freshness and success throughout the day.
A convenient way to get a home-cooked, nearly fresh meal of pure, wholesome ingredients for lunch each day, is to cook barley and lentils (a good fat-busting combination) overnight in a crock pot. In the morning, add chopped vegetables and some spices sauted in olive oil (try cumin, black pepper, fresh ginger root, coriander and turmeric). Put in a wide-mouth thermos and bring for lunch. Add some rye cracker and fresh fruit for well-balanced, pure and nutritious lunch.
As with most diet programs, there are two sides to the story with individuals who appose and those who agree with the approach. Specifically, some experts believe that low carb diets carry their own risks and possible side effects, including headaches, fatigue, nausea, dizziness and/or dehydration. By lowering or eliminating dietary fiber, many believe that constipation may also occur as a result of the fiber absence. In addition, some believe that the replacement of cholesterol and foods high in saturated fat may increase the risk of developing heart disease.
A low carb diet, also known as a low carbohydrate diet, is a diet program designed to promote weight loss while restricting the consumption of carbohydrates. The theory behind a low carb diet is that carbohydrate consumption is linked to increase insulin levels and obesity.
A low carb diet especially consists of eliminating or reducing foods that contain sugar, grains and starches. With each of these products being labeled as carbohydrates, they are replaced with other foods containing increased fat and protein. Many people enjoy vegetables as part of a healthy diet and while they too are classified as carbohydrates, they are believed to be much healthier than grains.
The acceptance of low carb diet foods have had various impacts on some of the world’s largest food producers. Pasta makers, for example, suffered a reduction in the need for their products and believed that the loss was connected to low carb diets. A popular doughnut manufacturer admitted that earnings were lower than usual and associated the reduction with low carb diets, which reduced the demand for their product as well.
When considering what to include in a weight loss diet, there are two factors that you should always consider early. The first is whether or not your chosen diet will be sufficiently nutritiuos to keep you healthy. The second is if the diet will be tasty enough to maintain your interest.
It is possible to address both of these concerns at the same time by considering health food vitamins, and in so doing you may be in for some pleasant surprises. Much will depend in your tastes in food, but with experimentation , you should be able to construct a diet, within the guidelines of your nutritious and doctor, that is also interesting enough to enable you to not only stick to the diet but enjoy it also. Listed below are a variety of foods that will help speed your metabolism and therefore burn fat.
Fruits help you lose weight fast. They are powerful fat fighters due to their fiber content. In addition, without added sugar, a grapefruit has fewer calories than an orange of the same weight.
Many may turn their noses up at the mention of spinach. However, once you discover its true flavour, spinach does make an excellent food as a side vegetable, in a soup or in a curry. It contains Vitamin C, iron, beta carotee and calcium, plus vitamins E and K, fibre, lutien and zeaxanthin (carotenoids).
Eating several apples a day is a great way to lose weight. Hard fruits like apples take time to chew and fill you up.
One of the most valuable healt foods, rich in lycopene, plus vitamins A and C. Lycopene is a poweful antioxidant, which is why much scientific attention has been paid to tomatoes in recent years. Lycopene’s ability to neutralize free radicals that cause cell damage has been the centre of attention, due to the possible potential in cancer prevention.
Such as low fat milk can boost metabolism. It has been found that women and girls who comsume dairy products regularly tend to lose weight easily and have less body fat than those who do not.
Strawberry is a great health food too, with some nutrients you may not have anticipated. Strawberry contains Vitamin C, vitamin K and manganese, folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium and omega-3 fatty acids.
Packed legumes such as black beans, chickpeas, lentils are not just low in fat and rich in soluble fiber, they digest slowly and keep blood sugar levels steady. You will not feel like eating for a while.
It can be used with just about any other cooked food, so whatever your diet regime is, you should find you can utilize garlic widely to satisfy your palate.
The omega-3 in fatty fish, such as mackerel can curb overeating. The protein mixed with the fat in fish is also known to curb your eating.
Basil is a humble and popular herb that can be used liberally to bring its distinctive flavour to other foods. What you may not realize is that basil also packs a punch when it comes to calcium, phosphorus, vitamin A and vitamin C. Also, basil is a good source of iron, potassium, magnesium and carotenoids such as beta carotene.
Those are just a few ideas for healthy foods, rich in nutrients that can add flavour and interest to your diet, as you set out to make a permanent lifestyle change to lose weight. What the important thing is disciplining yourself to eat a proper diet and the right exercise program will help you reach your idea weight in no time.
Some foods can magically melt pounds and that train of thought has been around for a long time. While exercise and a variety of wholesome foods help will help you lose weight, there are foods that burn calories and suppress hunger. Listed below are a variety of foods that will help speed your metabolism and therefore burn fat.
There is no magic formula to losing weight to losing weight. But there is one thing that comes as close to it as you will ever get: protein. If there is one “magic bullet” to weight loss, protein is it.
Protein was the original diet food. Protein is made up of small building blocks called amino acids. Then when the amino acids get to the cells they are put back together. The body uses them to make muscle. It is your in your arms and legs and abdominal muscles. When these muscles build up they burn up a lot of calories and this help you lose weight.
Protein is also used to make antibodies to fight off infections and keep you well. So you need protein to have a body that is lean, healthy and strong.
There is another benefit of protein when you trying to take weight off. This is the effect of protein on your metabolism. When you have a fast metabolism your body burns calories quickly. When you have a slow metabolism your body burns up calories slowly and you tend to gain weight easily.
When you take in protein it knows it is time to get busy, to build and to make your body strong. It knows that you are giving it the fuel it needs and the building blocks it needs, so it goes into action.
This is the specific dynamic action of protein and it happens whenever you eat protein. When you eat protein your metabolism speeds up and you burn more calories.
This is the key to your weight loss success. Do this and you will take a giant step on your road to permanent weight loss.
Author: Roy Thomsitt
When considering what to include in a weight loss diet, there are two factors that you should always consider early. The first is whether or not your chosen diet will be sufficiently nutritious to keep you healthy. The second is if the diet will be tasty enough to maintain your interest, rather than for you to opt out through boredom.
It is possible to address both of these concerns at the same time by considering health food vitamins, and in so doing you may be in for some pleasant surprises. Much will depend in your tastes in food, but with experimentation, you should be able to construct a diet, within the guidelines of your nutritionist and doctor, that is also interesting enough to enable you to not only stick to the diet but enjoy it also.
If you are able to end up with a diet that you can really enjoy, then there is a chance that it will become a lifelong habit. It is possible to make permanent changes; I know that from personal experience. Initially, it can be difficult to make drastic changes, but it can be done much easier if you are enjoying the food you are eating. In many cases, drastic changes may not even be needed, but that is something it is best to discuss with your doctor in relation to your own health and weight problem.
I have selected five of my best diet foods, health foods rich in vitamins and other nutrients, which will provide you with some of the most important nutrients to sustain you during your diet:
I find tomatoes one of the most versatile and useful foods for cooking, and can be used to add interest to all sorts of meals, such as curries, casseroles and soups. Tomatoes go well with lean meats, or mixed with other vegetables, when used for cooking. They are also delicious raw, if you can find good tomatoes rather than the insipidly flavoured tomatoes you may find in the supermarket.
Tomatoes also happen to be one of the most valuable health foods, rich in lycopene, plus vitamins A and C. Lycopene is a powerful antioxidant, which is why much scientific attention has been paid to tomatoes in recent years. Lycopeneâ€™s ability to neutralize free radicals that cause cell damage has been the centre of attention, due to the possible potential in cancer prevention.
Tomatoes also have one other special asset. That is, that the nutrients are not destroyed during cooking, and even processed tomato products such as tomato sauce or ketchup, and canned tomatoes, retain the nutritional benefits. Tomatoes are therefore my health food super hero.
When it comes to making boring foods tasty, garlic is way up there amongst the best. Along with tomatoes, garlic is an important part of the Mediterranean Diet. Like tomatoes, it can be used with just about any other cooked food, so whatever your diet regime is, you should find you can utilize garlic widely to satisfy your palate.
Garlic has some important nutrients too, such as calcium, vitamin C and vitamin B6, phosphorus and selenium, plus antibiotic properties.
Basil is a humble and popular herb that can be used liberally to bring its distinctive flavour to other foods. What you may not realize is that basil also packs a punch when it comes to calcium, phosphorus, vitamin A and vitamin C. Also, basil is a good source of iron, potassium and magnesium, and carotenoids such as beta carotene.
How about tomato and basil soup, with a touch of garlic? A super combo of health foods that will fit into most diets.
The mention of strawberries seems like a self indulgence; their flavour to some can seem too good to be true (me included). Well, indulge, because the strawberry is a great health food too, with some nutrients you may not have anticipated. Strawberries contain Vitamin C, vitamin K and manganese, folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium and omega-3 fatty acids.
Strawberries are best fresh and eaten on their own. (Please read carefully. I did not say strawberries should be eaten laced in sugar with a dollop of clotted cream.)
Many may turn their noses up at the mention of spinach; I know I did as a child. However, once you discover its true flavour, spinach does make an excellent food as a side vegetable, in a soup or in a curry. All the old stories about the goodness of spinach were true, as it contains Vitamin C, iron, beta carotene and calcium., plus vitamins E and K, fibre, lutein and zeaxanthin (carotenoids).
Those are just a few ideas for healthy foods, rich in nutrients, that can add flavour and interest to your diet, as you set out to make a permanent lifestyle change to lose weight.
Author: Eddie Tobey
There are certain specific foods which are never allowed when you are on a low-carbohydrate diet. There are those food items which contain white flour and/or sugar (including honey). Grains and breads are restricted, though people who are on a weight-maintenance diet, non-obese diabetics, or those who can tolerate a few additional carbohydrates and still lose weight may eat a limited amount of grain products.
Starch or sugar is highest in carbohydrates. Other food items include anything made with flour, grains, foods with added sugar, and starchy vegetables such as potatoes and corn. Most processed foods are also high in carbohydrates. A low-carb diet allows you to eat your favorite meat, fish, poultry, cheese, cream, butter and eggs, with some instructions as given by your dietician. You can eat green leafy vegetables which are low in starch, like spinach, mustard greens, Brussels sprouts, cabbage, cauliflower, green beans, broccoli, lettuce, and so on. You can also take a limited quantity of soy products.
Similarly, most fruits are restricted, but some fruits (other than watermelons and bananas) are allowed as long as they do not produce weight gain. Some preferred fruits include avocado, strawberries and grapefruit. It is advisable to cut out some foods, such as sugar and cereals, but include small amounts in your menus and take a controlled diet.
Fibers are an important part of our diet, and supplements of dietary fiber in the form of psyllium husks are advisable. When you are on a low-carb diet it is important to have a high-fat diet. Saturated fats and fats like olive oil, coconut oil, butter, lard, fish oil, tallow, palm kernel oil, peanut oil, and flaxseed oil are advisable.
There are varieties of diet foods available which you can select depending upon the kind of weight loss you want. These diet foods help you maintain a strict diet without banning food of your choice, but provide options to you to eat want you want in a healthier way.