We all are given many lessons on the importance of nutrition, in our schools as well as at home, when we are young. Even elders, who are suffering from different diseases are asked to improve the quality of the food, which they intake. The truth is that, nutrition is an essential part of every person’s life - be it children, teenagers, adults or aged people. What most of the doctors and nutritionists suggest is that only a balanced diet can provide us with the essential nutrients and minerals which are necessary for growth and wear and tear of our body. The importance of nutrition for athletes is well known, as they would be able to achieve high stamina and endurance levels only after eating healthy foods. After reading the next few paragraphs, you will definitely understand why is good nutrition important.

     A diet can be called as the one which provides proper nutrition to the body, only if we get the essential macro nutrients such as proteins, fats and carbohydrates and also the micro nutrients like the vitamins and minerals. The function of the macro nutrients is to provide energy and strength to the body while the micro nutrients play an important role in the working of the cells of our body. Adequate and proportionate intake of carbohydrartes, proteins and fats, which are the components of nutrition is very essential to stay away from infections, cardiovascular and contagious diseases. The proteins do the task of building the tissues of the muscles and also maintaining and repairing them. By consuming protein rich foods, you can meet the need for amino acids, which are necessary for proper functioning of the body. You can meet the protein requirements of your body, if you eat food items such as milk, milk products, yolk, eggs, meat, almonds, etc.

     Carbohydrates are very useful to meet the energy requirements of the body, but at the same time, we should not consume them in excessive quantities, as this can cause an increase in the fat content on the body. The storage of fat on the body takes place if the carbohydrates which are consumed, are left unused. Continue Reading »

     In today’s fast paced life, most of us do not have time even for three nutritious meals. This is the reason that mini meals or snacks are very important for increasing our metabolism. It’s commonly accepted that besides eating three light meals, it’s also important to eat healthy snacks in between that will help in maintaining weight, and provide the required nutrition of proteins, carbohydrates, fiber and healthy fat. But snacks do not mean something from the vending machine like chips, soda or candy bars. There are plenty of healthy snacks for adults on the go.

     But first, let us try and understand the meaning of a healthy snack. A snack that keeps you full, gives you the required nutritional supplements and which does not have unnecessary calories can be called as a healthy snack. But that does not mean that all healthy foods are boring, and do not have any taste. There are plenty of options for easy healthy snacks for adults that are delicious and yet provide you with the required energy on a dull afternoon.

     The following are a list of healthy snacks for adults that require almost no preparation, are easy to make and carry and will get you through that harried afternoon or busy morning.

     Veggies and Dip: Vegetable sticks with low fat dip are a great option for healthy snacks for adults. They require no preparation and are very tasty and nutritious. Make sure that you do not choose a dip that has a lot of calories. Another option is to have fresh fruits. A cup of grapes or strawberries also makes for a great option for healthy snacks for adults. Add a little peanut butter on your celery stick or apple slice for some extra proteins.

     Sandwiches: Sandwiches are not only tasty, but also make for healthy snacks for adults. Choosing whole grain bread instead of white bread will provide you with the necessary fiber. The best choice for sandwich fillings are tomatoes and cucumbers. Besides that, you can use chicken or ham for sandwiches. Make sure you use butter or mayonnaise only for taste in limited quantity though. Continue Reading »

     The major ingredients that are used in fast food, basically have a large quantity of what is known as trans fats in them. In addition to that, all the foods have a huge proportion of meat and less fibers. For example: bread, which is made up of large amounts of pure flour. All these food items have a high concentration of fats, LDL cholesterol and unhealthy proteins. Thus, the nutrients that are derived from fast food cause health problems.

     Low nutritional value is not the only cause of fast food problems. The frequency with which the food is consumed is also a prominent cause. Excessive consumption of fast food leads to health problems, as the body does not get the required nutrients. The human body, especially the digestive system and respiratory system, require carbohydrates, proteins, fats, vitamins, minerals and fibers in order to keep all the bodily function running smoothly. Unfortunately, the nutrients that are derived from fast food are not balanced and have large concentration of fats and proteins.

     Fast Food and Eating Habits

     Human eating habits is another factor that leads to problems caused by consumption of fast food. Health problems caused by fast food include obesity, diabetes and hypertension. Many of us tend to frequently eat this kind of food that has a high fat and calorie content. As most of the food lacks a good amount of fiber, it not easy to digest fast food. The food matter that remains undigested gets deposited on the abdominal tissues. In addition to that, human beings have developed a weird style of eating. The human body needs four meals, namely breakfast, lunch, afternoon snack and dinner, all at equal time intervals, so that the body is able to digest the food and assimilate its nutrients. The abnormal consumption timings and unequal intervals result into indigestion. The body is not able to digest the calorie heavy food, which results into fat deposition on the tissues. Continue Reading »

     While planning healthy meal ideas for 1 year old, always try to incorporate the four basic food groups, namely, milk or alternatives, vegetables and fruits, grain food products and meat or alternatives. While preparing snacks, you can include 2 food groups at a time. Plan meals and snacks for your toddler this way and you will succeed in feeding balanced and healthy foods with the necessary nutrients. As far as the eating routine is concerned, feed 3 meals a day with 1-3 servings of snacks. This will help in meeting the high energy requirements for proper growth of your baby.

     Breakfast
     Breakfast is considered as the most important meal of the day. Start your baby’s day with a tempting and healthy breakfast. Some of the food items and recipes that you can include in breakfast are milk, whole milk with oatmeal, yogurt, bean soup, scrambled eggs, bread, cheese, macaroni, whole-grain cereals, waffles, soft fruit pieces and boiled or grated carrots. Read on for breakfast recipes for kids.

     Lunch
     For serving lunch, you can consider adding solid foods containing rice and bread along with vegetables and meat. Soft rice with meat pieces, fish stuffed in a sandwich and fish sticks are some of the healthy meal ideas for lunch. Do not forget to feed your child with pieces of apple, banana, melon, pear, berries, etc. after removing the hard skin and seeds. More on healthy meals for toddlers.

     Dinner Continue Reading »

     Coconut Milk Substitute #1
     Canned coconut cream is easily available in grocery shops. You can use 3 tbsp. of canned cream of coconut and add hot water to it. This is a perfect coconut milk substitution. It will replace one cup of coconut milk. Read on healthy foods.

     Coconut Milk Substitute #2
     Another best substitute for coconut milk is using low fat milk. Take one cup warm low fat milk and add 3 tbsp of canned cream of coconut. Mix well to form an instant substitute for 1 cup of coconut milk.

     Coconut Milk Substitute #3
     Using the coconut juice or coconut water is a great option for coconut milk. It will best retain the taste of coconut milk in the recipe. To get that similar coconut flavor in your recipe use equal amount of coconut juice, same as the amount of coconut milk which you were going to use. You can get fresh coconut juice from a coconut or buy it from a store as well.

     Coconut Milk Substitute #4
     Another substitute to coconut milk is using unsweetened soy milk. Here is a small recipe that you can try and use the product as a substitute for coconut milk. Take half cup plain soy milk and add one tsp artificial coconut flavor. Add a bit of sweetener and little cornstarch for thickening purpose. The substitute is ready. If you use vanilla, sweet rice milk or sweet soy milk, then do not use a sweetener. Read on healthy recipes. Continue Reading »