HEALTHY FOOD

What is healthy food?

Food is any substance consumed to provide nutritional support for the body. It is usually of plant or animal origin, and contains essential nutrients, such as carbohydrates, fats, proteins, vitamins, or minerals. The substance is ingested by an organism and assimilated by the organism's cells in an effort to produce energy, maintain life, or stimulate growth.

Healthy Eating The crucial part of healthy eating is

a balanced diet. A balanced diet - or a good diet - means consuming from all the different good groups in the right quantities. Nutritionists say there are five main food groups - whole grains, fruit and vegetables, protein, diary, and fat & sugar.

Main Food Groups:

Whole Grains: whole wheat, brown rice, corn, oatmeal (oats) etc.

Fruits and Vegetables Proteins: meat, poultry, fish, eggs, quorn,

soya(includes tufo) etc. Diary: cheese, milk, butter, oil etc. Fats and Sugars: chocolate, cakes,

biscuits, jam, butter, sodas, mayonnaise etc.

Whole Grains: A whole grain, unlike refined grains, still

has the bran and the germ attached. Whole grains are rich in fiber, minerals and vitamins. When grains are refined the bran and germ are removed. It is not possible to know whether food is made from whole grain just by looking at it. To be really sure you have to read the label. In the list of ingredients, the word whole or wholegrain needs to appear before the name of the grain.

Fruits and Vegetables:

They have a high vitamin, mineral and fiber content - these nutrients are vital for your body to function well. Several studies have proven that a good intake of fruit and vegetables may protect from developing heart disease, diabetes type 2, and cancer. Most health departments throughout the world recommend that we consume five portions of fruit and vegetables each day. This could include either fresh, frozen or canned, or dried fruit and veggies.

Proteins: We need protein for the building and repairing of

tissue in our body. Protein-rich foods also include essential minerals, such as iron, magnesium, zinc, as well as B vitamins. Nutritionists advise that the fat in meat should be trimmed and drained away after cooking. The skin should be removed from poultry. For people who are not vegetarians, nutritionist advise we consume fish at least twice a week. It is better for your health to grill, roast or microwave meats and fish, rather than frying them.

Diary: Dairy products are a good source of

calcium which is important for healthy bones and teeth. Dairy products include milk, yoghurts, cheese, and some soya dairy products. Nutritionists say we should aim for low fat dairy products. People who do not consume animal sourced foods can get their calcium intake from other products, such as broccoli, cabbage and soya milk and yoghurts with added calcium.

Fats and Sugars: There are two basic types of fats -

saturated and unsaturated. Cream, margarine and fried foods are high in saturated fats, while vegetable oils and oily fish are rich in unsaturated fats. Saturated fat consumption should be kept to a minimum because excess consumption significantly increases the risk of developing such diseases as heart disease. Even sugary foods and drinks, like some sodas and sweets should be kept to a minimum because they are high in calories and bad for your teeth.

MyPlate: Sometime during your life, you’ve probably seen

that colorful triangle containing a variety of foods and how many servings you need to eat each day. Perhaps you learned about it back in health class, saw it displayed on the cafeteria wall, or glanced at it on the back of your cereal box one morning. That familiar food pyramid (introduced in 1991) was supposed to be our nutrition survival guide in a one-size-fits-all world. But let's face it, many people found the pyramid to be confusing, and felt that it didn't really help individuals know how to plan a healthy diet, one meal at a time. And maybe more importantly, nutrition (and how many servings of food you need each day) is far from one-size-fits-all.

So in May 2011, the USDA finally ditched the pyramid concept in favor of a brand new shape: a circle or rather, a plate. (MyPlate)

Healthy Food #1: LemonsWhy They're Healthy:- Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones.- Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.Quick Tip:Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent.

Healthy Food #2: Broccoli

Why It's Healthy:- One medium stalk of broccoli contains more than 100

percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C -- two essential bone-building nutrients.

- The same serving also helps stave off numerous cancers.

Quick Tip: Preserve up to 90 percent of broccoli's vitamin C by

microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)

Healthy Food #3: Dark Chocolate

Why It's Healthy:- Just one-fourth of an ounce daily can reduce blood

pressure in otherwise healthy individuals.

- Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels.

Quick Tip:A dark chocolate bar contains about 53.5 milligrams of

flavonoids; a milk chocolate bar has fewer than 14.

Healthy Food #4: PotatoesWhy They're Healthy:- One red potato contains 66 micrograms of cell-building folate about the same amount found in one cup of spinach or broccoli.

- One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

Quick Tip:Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.

Healthy Food #5: SalmonWhy It's Healthy:- A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.- A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss.Quick Tip:Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.

Tips: Balance calories. People should only eat the amount of calories that

the body needs. Physical activity helps to balance calories Enjoy your food, but eat less. The key here is to slow down while

eating to truly enjoy the food and try to minimize distractions like television.

Avoid oversized portions. MyPlate recommends smaller plates, smaller serving sizes, and more mindful eating.

Eat more vegetables, fruits, whole grains, and fat-free or 1% milk dairy products for adequate potassium, calcium, vitamin D, and fiber.

Make half your plate fruits and vegetables. Make half your grains whole grains. This will help to ensure adequate

fiber intake and decrease intake of highly processed foods. Eat fewer foods high in solid fat, added sugars, and salt. Compare sodium in foods and then choose the lower sodium versions. Drink water instead of sugary drinks to help cut sugar and

unnecessary calories.