Health   Raise to Perfection

Author: John Cielo

Are you confused about what, when and how much to eat to be fit and healthy? There is so much of contradictory advice you get from everyone and everywhere that it is hard to keep up. So, the food and nutrition experts suggest not to spend all the money on the latest superfood or supplement or swap your Sunday brunch just yet. The information that you will read below will help you to make the right eating choices along with a physical activity that will not only help you have a healthy weight but an overall healthy wellbeing.

Myth: You should give up your favorite food to lose those pounds.

Fact: The fact that you should give up your favorite food to lose extra weight is a great myth, you don’t have to give it up entirely. You should make sure to have it in small portions so that you can get away having your favorite high-calorie or high-sugar food into your diet program and still achieve your weight loss goals. Tracking our calorie intake helps you to understand how much you are consuming and how much you should lose. To lose weight, you should burn calories more than what you take in the form of food and juices. Although you can have your favorite food, you should limit diet that is high in calories. The calorie intake should be based on the age, sex, and activity level of a person. There are many trackers which can help you maintain and track what food you consume, water you drink and the physical activity you do.

Myth: Pasta, bread, and rice add to your weight and should not be consumed when you are on weight loss program.

Fact: The reason refined whole grains are healthier than refined ones is that they can help your stomach to keep full longer. To eat healthy and balanced, it is necessary to include these grains as part of your diet. These whole grains provide a lot of fiber and many other essential nutrients so you should consist of grains like brown rice instead of white rice, consume whole wheat bread, pasta, etc. You can also mix the grains for example instead of refined pasta you should opt for whole wheat pasta or add whole grains and vegetables to dishes.

Myth: Dairy products should be avoided as they are fattening.
Fact: Milk and milk products are essential to your body as they are a food group that is high in protein and calcium. Protein helps to build muscles and calcium is needed for stronger bones. Milk products like yogurt contain Vitamin D which is necessary to absorb the calcium from the food you consume. If you are on a weight loss diet, you can choose low-fat as they have less calorie content than whole milk. Kids and adults should consume dairy products like cheese, yogurt, and milk at least thrice a day. You can replace it with soy or products which are free of lactose.

Myth: Eating vegetarian will make you healthy

Fact: Eating vegetarian may reduce obesity and other cardiovascular diseases and also lead to weight loss, but you should also consume lean meat to have a healthy and wholesome diet plan.

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Breast Milk is one of the healthiest and the best food for your newborn baby. You may want to hurry and lose all that extra pounds that you accumulated during pregnancy, but eating a healthy diet that not only contains nutrients but also boosts your energy is much needed. As a mom of an infant, you will need all that nutrients so that you can keep the energy levels and care for your baby. Also, for a breastfeeding mom, it is essential that the quality of milk is right and that can happen only when you eat the right food. It is not just right for the wellbeing of your child but also for your energy storage. To get those nutrients for your baby and yourself, you should include food in the meal plan that will help you achieve it.

Fruits and vegetables:
It is critical that you incorporate plenty of fruits and vegetables into your diet as they contain fibers, vitamins, minerals, protein and many anti-oxidants. By consuming such food, you are less likely to suffer from lifestyle-related diseases like heart attack, diabetes, obesity, etc.
Ensure that there is a lot of variety so that you get the whole range of nutrients, vitamins, and minerals needed for your body.
While snacking opt for raw vegetables and fruits which are fresh rather than indulging in food which is high in sugar and fat.
Do not overcook vegetables as this can mean the loss of nutrients.

Whole foods:
Whole grains help you to get the needed nutrition for children and adults alike. As a breastfeeding mom, it is thus crucial that you consume unprocessed food as this would mean you are consuming a less high-sugar diet which can lead to weight gain. By consuming the below food, you will feel not only active and energetic but also not put on excess weight.
Choose a combination of different types of grains like rice, wheat, maize, etc.
You should also include complex carbs into your diet like potato, yam, etc.
Meat, eggs, plenty of milk and milk products like cheese and yogurt should be part of your food plan.
Legumes like beans, lentils are an excellent source of protein and hence should be eaten at least once in a day.

Fats and oils: Consuming fats in moderate quantity is vital for your body as they are the source of energy but having it in excess can lead to fat accumulation and lead to various health issues. Trans Fat is a primary culprit as it contributes to cardiovascular diseases and these are present in processed foods and hence should be avoided.
Use vegetable oil like olive oil, sunflower oil, mustard, oil, etc. which are unsaturated instead of saturated fats like butter, ghee, etc.
Consume white meat like poultry and fish instead of red meat.
While consuming milk and milk products opt for low fat.
Fried, baked or processed food contains trans-fat and hence should be avoided.

Finally, when preparing food, you should not add contents that are rich in sodium like soy or fish sauce and also limit the quantity of salt and sugar in your diet. Avoid drinking sugary beverages and juices, instead, choose fresh fruits and raw vegetables.

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