With so much information available about the effects of dietary fat on health, understanding the role fat plays in a well-balanced diet can be pretty confusing. To cut through the confusion, it's important to remember that fat is an essential nutrient that everyone needs to stay healthy.
Fat is a valuable energy source and carries fat-soluble vitamins needed for proper growth and development. It also contributes important taste and textural qualities that are part of enjoying food.
Too much fat, however, can increase the risk of heart disease, obesity and other health problems. When moderating fat intake, it's important to consider these points:
Health authorities recommend Americans consume 30 percent or less of their total daily calories from fat, with 10 percent or less of those calories from saturated fat. Remember, the 30 percent refers to your total fat intake over time, not single foods or meals. Use the following chart to guide your fat intake.
If you eat this Total fat Total saturated
number of calories per day fat per day
per day: (grams) (grams)
1,600 53 or less 18 or less
2,000 65 or less 20 or less
2,200 73 or less 24 or less
2,500 80 or less 25 or less
Use the Nutrition Facts panel on the food label to help determine how much fat is in foods. Remember, it's the total fat intake over time that's important. A food high in fat can be part of a healthy diet as long as it's balanced with other lower-fat food choices.
All fats are a combination of saturated, polyunsaturated and monounsaturated fatty acids. Each of these types of fats have different effects on the body, but all contain nine calories per gram.
Blood cholesterol levels are influenced by family history, weight, age, smoking, physical activity and eating habits. Studies have shown that diets which are too high in certain saturated fatty acids and dietary cholesterol can raise blood cholesterol.
Monday, 23 January 2012
10 Tips To Healthy Eating
Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
Saturday, 21 January 2012
Hot & Spicy Vegetable Sizzlers
winter is here and it is time to relish some tasty and hot vegetable sizzlers. The side dish is quite entertaining as it makes a crackling sound on your dinner tables. There isn't any complication in the making but skill definitely account to the taste and even cooking of the vegetables. Vegetable sizzler is always a special offering of all the star restaurant so today become a star chef and try cooking or rather sauteing the vegetables skillfully. Take a look.
Hot Vegetable Sizzler The Indian Way! - Pure Vegetarian Recipe
Ingredients:
1 bowl cauliflower florets
1 capsicum
1 cup beans
2 baby potatoes
2 onions
2 tomatoes
1 carrot
2-3 pineapple slices
1 apple
Coriander (chopped)
1 tsp chilli powder
Black Salt (according to taste)
2 tbsp oil
1/2 tsp fresh tomato sauce
Vegetable Sizzler Preparation:
1. Boil potatoes, cauliflower, carrot, beans for about 12 minutes in the microwave and drain all the water.
2. In a pan, heat oil and saute onions until they turn translucent.
3. Then add capsicum, tomatoes and all the pre boiled vegetables.
4. Toss the vegetables gently and add the dry masalas and sauce. Mix well and see to it that the vegetables don't break. You can even add salt if required.
5. While serving, heat a tawa and lay a lettuce or cabbage leaf over it. Pour the fried vegetables carefully and add some butter to make side dish sizzle and spread the aroma.
Hot Vegetable Sizzler The Indian Way! - Pure Vegetarian Recipe
Ingredients:
1 bowl cauliflower florets
1 capsicum
1 cup beans
2 baby potatoes
2 onions
2 tomatoes
1 carrot
2-3 pineapple slices
1 apple
Coriander (chopped)
1 tsp chilli powder
Black Salt (according to taste)
2 tbsp oil
1/2 tsp fresh tomato sauce
Vegetable Sizzler Preparation:
1. Boil potatoes, cauliflower, carrot, beans for about 12 minutes in the microwave and drain all the water.
2. In a pan, heat oil and saute onions until they turn translucent.
3. Then add capsicum, tomatoes and all the pre boiled vegetables.
4. Toss the vegetables gently and add the dry masalas and sauce. Mix well and see to it that the vegetables don't break. You can even add salt if required.
5. While serving, heat a tawa and lay a lettuce or cabbage leaf over it. Pour the fried vegetables carefully and add some butter to make side dish sizzle and spread the aroma.
Friday, 20 January 2012
20 Tips to Waste Less Food
l the leftovers I could find: rice a roni, pasta, rice, and stovetop stuffing. Some things shouldn’t be saved.
Doug’s granny was gifted at making the most of leftovers. When she was young she worked picking cotton. Since she was a hard worker she made as much as the men: a silver dime a day. Most of that money was used to buy beans and cornmeal for the family, and nothing was wasted. Whatever was for Sunday lunch ended up in Monday’s stew, and it always tasted good.
Saving food has become somewhat of a lost art due to abundance and convenience, but it’s essential to save money on groceries. Here are twenty tips to make the most of your food and minimize food waste.
Use the Freezer
1. When you cook a meal that’s big enough to have leftovers, go ahead and freeze them right away. The food will taste better, and you won’t have to eat the same thing three nights in a row.
2. When you freeze sauces or soups in plastic freezer bags, squeeze out as much air as possible before sealing the bag. Stack them flat so they won’t take up much space in your freezer.
3. Preserve an abundance of lemons and limes by squeezing the juice into ice cube trays and saving the frozen juice for later.
4. Fruits like grapes, bananas, and strawberries can be frozen. Spread out berries on a cookie sheet to freeze so they won’t be stuck together, before you wrap them up.
5. Leftover wine can be frozen in ice cube trays, and then later added to simmering meat dishes or spaghetti sauce.
Make the Most of Older Food
6. What do you do with old bread? Cut the bread into squares and toast on low heat to make croutons. Toast and then crumble bread in a food processor to make bread crumbs. Make french toast or stuffing.
7. Fried rice is better when made with day old rice instead of fresh-cooked rice.
8. Brown bananas taste sweet in smoothies and banana bread.
9. Old vegetables can be added into stews or stocks.
10. Tomatoes can be pureed into tomato sauce or salsa.
Save the Smaller Things
11. A small portion of leftovers might not be enough for a meal, but it could make a good snack. Check the fridge for small servings before pulling out a bag of chips.
12. Leftover roasted chicken can be added to a stock.
13. Rinds of hard cheeses such as parmesan can be frozen and later added to soups for richer flavor.
14. When your little one runs off without finishing a glass of milk, don’t pour it down the sink and wash the glass. Put it back in the fridge for the next time they want something to drink.
Prevention is Best
15. Know what’s in your freezer or fridge. Keep foods in the freezer labeled well, and review your inventory every few days, or at least before you go to the grocery store.
16. Package foods properly. Don’t toss something into the fridge uncovered, or leave something sitting on the counter. Wrap it up or place a plate over a bowl of food to cover it up.
17. Be realistic about what your family will eat, and keep that in mind before you stock up on a good sale at the grocery store.
18. Have wooden clothes pins accessible in the kitchen to seal bags closed in the pantry and freezer.
19. Mason jars are an easy and inexpensive way to store bulk pantry foods. While you don’t want to reuse a lid for canning, it’s fine to wash and reuse them for storing dry goods.
20. One bad apple… Check your large bags of potatoes, onions, apples, and cartons of berries before you store them away. You wouldn’t want to let one funky potato cause the rest of them to go bad before you eat them.
Doug’s granny was gifted at making the most of leftovers. When she was young she worked picking cotton. Since she was a hard worker she made as much as the men: a silver dime a day. Most of that money was used to buy beans and cornmeal for the family, and nothing was wasted. Whatever was for Sunday lunch ended up in Monday’s stew, and it always tasted good.
Saving food has become somewhat of a lost art due to abundance and convenience, but it’s essential to save money on groceries. Here are twenty tips to make the most of your food and minimize food waste.
Use the Freezer
1. When you cook a meal that’s big enough to have leftovers, go ahead and freeze them right away. The food will taste better, and you won’t have to eat the same thing three nights in a row.
2. When you freeze sauces or soups in plastic freezer bags, squeeze out as much air as possible before sealing the bag. Stack them flat so they won’t take up much space in your freezer.
3. Preserve an abundance of lemons and limes by squeezing the juice into ice cube trays and saving the frozen juice for later.
4. Fruits like grapes, bananas, and strawberries can be frozen. Spread out berries on a cookie sheet to freeze so they won’t be stuck together, before you wrap them up.
5. Leftover wine can be frozen in ice cube trays, and then later added to simmering meat dishes or spaghetti sauce.
Make the Most of Older Food
6. What do you do with old bread? Cut the bread into squares and toast on low heat to make croutons. Toast and then crumble bread in a food processor to make bread crumbs. Make french toast or stuffing.
7. Fried rice is better when made with day old rice instead of fresh-cooked rice.
8. Brown bananas taste sweet in smoothies and banana bread.
9. Old vegetables can be added into stews or stocks.
10. Tomatoes can be pureed into tomato sauce or salsa.
Save the Smaller Things
11. A small portion of leftovers might not be enough for a meal, but it could make a good snack. Check the fridge for small servings before pulling out a bag of chips.
12. Leftover roasted chicken can be added to a stock.
13. Rinds of hard cheeses such as parmesan can be frozen and later added to soups for richer flavor.
14. When your little one runs off without finishing a glass of milk, don’t pour it down the sink and wash the glass. Put it back in the fridge for the next time they want something to drink.
Prevention is Best
15. Know what’s in your freezer or fridge. Keep foods in the freezer labeled well, and review your inventory every few days, or at least before you go to the grocery store.
16. Package foods properly. Don’t toss something into the fridge uncovered, or leave something sitting on the counter. Wrap it up or place a plate over a bowl of food to cover it up.
17. Be realistic about what your family will eat, and keep that in mind before you stock up on a good sale at the grocery store.
18. Have wooden clothes pins accessible in the kitchen to seal bags closed in the pantry and freezer.
19. Mason jars are an easy and inexpensive way to store bulk pantry foods. While you don’t want to reuse a lid for canning, it’s fine to wash and reuse them for storing dry goods.
20. One bad apple… Check your large bags of potatoes, onions, apples, and cartons of berries before you store them away. You wouldn’t want to let one funky potato cause the rest of them to go bad before you eat them.
When is it healthy to eat fast food?
The short answer is: rarely. Typically, fast food is low in nutrition and high in trans fat, saturated fat, sodium, and calories. Some examples:
One sack of “hash bites” or “potato snackers” from White Castle, for example, contains 10 grams of very unhealthy trans fat. The American Heart Association recommends we consume less than 2 grams of trans fat per day. So in one side order, you’ve just eaten more than five days’ worth of heart-busting trans fat!
A single meal of a Double Whopper with cheese, a medium order of fries, and an apple pie from Burger King contains more saturated fat than the American Heart Association recommends we consume in two days.
Moderation becomes the key. It’s OK to indulge a craving for French fries every now and then, but to stay healthy you can’t make it a regular habit. Finding a healthy, well-balanced meal in most fast food restaurants can be a challenge, but there are always choices you can make that are healthier than others.
One sack of “hash bites” or “potato snackers” from White Castle, for example, contains 10 grams of very unhealthy trans fat. The American Heart Association recommends we consume less than 2 grams of trans fat per day. So in one side order, you’ve just eaten more than five days’ worth of heart-busting trans fat!
A single meal of a Double Whopper with cheese, a medium order of fries, and an apple pie from Burger King contains more saturated fat than the American Heart Association recommends we consume in two days.
Moderation becomes the key. It’s OK to indulge a craving for French fries every now and then, but to stay healthy you can’t make it a regular habit. Finding a healthy, well-balanced meal in most fast food restaurants can be a challenge, but there are always choices you can make that are healthier than others.
Tips for making healthy choices at fast food restaurants
Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin, or in cream sauce are usually high in calories, unhealthy fats, or sodium. Order items with more vegetables and choose leaner meats.
Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp of regular cola packs about 425 calories, which can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
“Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
Special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for your body to register that you have eaten. Mindful eating relaxes you, so you digest better, and makes you fe
Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp of regular cola packs about 425 calories, which can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
“Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
Special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for your body to register that you have eaten. Mindful eating relaxes you, so you digest better, and makes you fe
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