Maintaining A Healthy Nutrition/ Sustaining A Good Health - Food - Nairaland
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| Maintaining A Healthy Nutrition/ Sustaining A Good Health by Nobody: 1:26am On Oct 24, 2009 |
It's impossible for me to cook every day, impossible to not visit a fast food atleast once a week. . . . and definitely definitely impossible to eat the same time every day. . . . What can a student like me eat that is both healthy and not of excess calories? No candies plz, no cake, no fried or VERY sugary substance. . .  Keep in mind, I'm not only trying to cut a few pounds, but also trying to maintain a healthy lifestyle. |
| Re: Maintaining A Healthy Nutrition/ Sustaining A Good Health by trekkie: 2:09am On Oct 24, 2009 |
mainly raw veggies |
| Re: Maintaining A Healthy Nutrition/ Sustaining A Good Health by Nobody: 2:13am On Oct 24, 2009 |
THANKS, will take all those into consideration next grocery shopping. What is the gaucomole? bar? How do I motivate myself to exercise without giving up? How do I make it interesting?   |
| Re: Maintaining A Healthy Nutrition/ Sustaining A Good Health by Nobody: 8:08am On Oct 24, 2009 |
Brown rice and pasta and mre vegetables Pick up weights, because muscle burns more fat. 20mins of cardiq 3-5x a week waking is very good subsititute those junk snack for dried and fresh fruits. |
| Re: Maintaining A Healthy Nutrition/ Sustaining A Good Health by trekkie: 12:38am On Oct 25, 2009 |
Guacamole From How We All Went Raw, by Charles, Coralanne, and George Nungesser In a bowl, combine: 6 avocados, pitted (set aside 3 pits) 1 tablespoon lime juice or “to taste” 1/2 cup cilantro, finely chopped 1/4 cup white onion, diced 1 vine ripened tomato, diced 1 Jalapeño pepper, minced 1/2 teaspoon Celtic sea salt or to taste Mash ingredients together well. Add three avocado pits to prevent browning. Top Hat Tip: Avocados are a good fat, which is good for the body. Because fat takes more energy to digest, it is not recommended for those dealing with such challenges as cancer. FL Gators:  if i knew the secret i would bottle it and be a gazzilionnaire. but there is no substitute for gritting you teeth and working out especially when you don't feel like it. it'll get easier with time trust me. |
| Re: Maintaining A Healthy Nutrition/ Sustaining A Good Health by Nobody: 5:28am On Oct 25, 2009 |
Ok tekkie, plz remove glacoma from the list. No way am I eating/drinking that  But thanks all together both of you. Expatiate more on the cardio, ebony. Actually spent 45mins at the gym today, felt soo good. one step up. |
| Re: Maintaining A Healthy Nutrition/ Sustaining A Good Health by Nobody: 2:37pm On Oct 25, 2009 |
Fast walking for 30-45mins 5x a week has been proven to be effective enough to lose weight. So get yourself a good pair of shoes and hit the pavements  . |
| Re: Maintaining A Healthy Nutrition/ Sustaining A Good Health by trekkie: 3:03pm On Oct 25, 2009 |
FL Gators: i don't blame you for not being able to eat it. ROFLwow good for you on the gym |
| Re: Maintaining A Healthy Nutrition/ Sustaining A Good Health by mohawkchic(f): 3:45am On Oct 26, 2009 |
[size=13pt]~8 tips for eating well~ These practical tips can help you make healthier choices. The two keys to a healthy diet are eating the right amount of food for how active you are and eating a range of foods to make sure you're getting a balanced diet. A healthy balanced diet contains a variety of types of food, including lots of fruit, vegetables and starchy foods such as wholemeal bread and wholegrain cereals; some protein-rich foods such as meat, fish, eggs and lentils; and some milk and dairy foods. 1. Base your meals on starchy foods 2. Eat lots of fruit and veg 3. Eat more fish 4. Cut down on saturated fat and sugar 5. Try to eat less salt - no more than 6g a day 6. Get active and try to be a healthy weight 7. Drink plenty of water 8. Don't skip breakfast 1. Base your meals on starchy foods Starchy foods such as bread, cereals, rice, pasta and potatoes are a really important part of a healthy diet. Try to choose wholegrain varieties of starchy foods whenever you can. Starchy foods should make up about a third of the food we eat. They are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, these foods contain fibre, calcium, iron and B vitamins. Most of us should eat more starchy foods - try to include at least one starchy food with each of your main meals. So you could start the day with a wholegrain breakfast cereal, have a sandwich for lunch, and potatoes, pasta or rice with your evening meal. Some people think starchy foods are fattening, but gram for gram they contain less than half the calories of fat. You just need to watch the fats you add when cooking and serving these foods, because this is what increases the calorie content. Why choose wholegrain foods? Wholegrain foods contain more fibre and other nutrients than white or refined starchy foods. We also digest wholegrain foods more slowly so they can help make us feel full for longer. Wholegrain foods include: Wholemeal and wholegrain bread, pitta and chapatti Wholewheat pasta and brown rice Wholegrain breakfast cereals More on starchy foods back to top 2. Eat lots of fruit and veg Most people know we should be eating more fruit and veg. But most of us still aren't eating enough. Try to eat at least 5 portions of a variety of fruit and veg every day. It might be easier than you think. You could try adding up your portions during the day. For example, you could have: a glass of juice and a sliced banana with your cereal at breakfast a side salad at lunch a pear as an afternoon snack a portion of peas or other vegetables with your evening meal You can choose from fresh, frozen, tinned, dried or juiced, but remember potatoes count as a starchy food, not as portions of fruit and veg. 3. Eat more fish Most of us should be eating more fish - including a portion of oily fish each week. It's an excellent source of protein and contains many vitamins and minerals. Aim for at least two portions of fish a week, including a portion of oily fish. You can choose from fresh, frozen or canned - but remember that canned and smoked fish can be high in salt. What are oily fish? Some fish are called oily fish because they are rich in certain types of fats, called omega 3 fatty acids, which can help keep our hearts healthy. How much oily fish? Although most of us should be eating more oily fish, women who might have a baby one day should have a maximum of 2 portions of oily fish a week (a portion is about 140g). And 4 is the recommended maximum number of portions for other adults. Examples of oily fish: Salmon, mackerel, trout, herring, fresh tuna, sardines, pilchards, eel Examples of white or non-oily fish:Haddock, plaice, coley, cod, tinned tuna, skate, hake Shark, swordfish and marlin :Don't have more than one portion a week of these types of fish. This is because of the high levels of mercury in these fish. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible. Eating a wider variety of fish and shellfish will also help reduce the environmental impact. 4. Cut down on saturated fat and sugar Fats: To stay healthy we need some fat in our diets. What is important is the kind of fat we are eating. There are two main types of fat: saturated fat - having too much can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease unsaturated fat - having unsaturated fat instead of saturated fat lowers blood cholesterol Try to cut down on food that is high in saturated fat and have foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seeds. Foods high in saturated fat:Try to eat these sorts of foods less often or in small amounts: meat pies, sausages, meat with visible white fat hard cheese butter and lard pastry cakes and biscuits cream, soured cream and crème fraîche Coconut oil, Coconut cream or Palm oil{/b] For a healthy choice, use just a small amount of vegetable oil or a reduced-fat spread instead of butter, lard or ghee. And when you are having meat, try to choose lean cuts and cut off any visible fat. [b]How do I know if a food is high in fat? Look at the label to see how much fat a food contains. Generally the label will say how many grams (g) of fat there are in 100g of the food. Some foods also give a figure for saturated fat, or 'saturates'. Use the following as a guide to work out if a food is high or low in fat. Total fat - what's high and what's low? High is more than 20g fat per 100g Low is 3g fat or less per 100g If the amount of fat per 100g is in between these figures, then that is a medium level of fat. Saturated fat - what's high and what's low? High is more than 5g saturates per 100g Low is 1.5g saturates or less per 100g If the amount of saturates per 100g is in between these figures, then that is a medium level of saturated fat. Remember that the amount you eat of a particular food affects how much fat you will get from it. Try to choose more foods that are low in fat and cut down on foods that are high in fat [/size] |
| Re: Maintaining A Healthy Nutrition/ Sustaining A Good Health by mohawkchic(f): 3:52am On Oct 26, 2009 |
[size=13pt]Sugar Most people are eating too much sugar. We should all be trying to eat fewer foods containing added sugar, such as sweets, cakes and biscuits, and drinking fewer sugary soft and fizzy drinks. Having sugary foods and drinks too often can cause tooth decay, especially if you have them between meals. Many foods that contain added sugar can also be high in calories so cutting down could help you control your weight. How Do I Know If A Food Is High In Added Sugar? Take a look at the label. The ingredients list always starts with the biggest ingredient first. But watch out for other words used to describe added sugars, such as sucrose, glucose, fructose, maltose, hydrolysed starch and invert sugar, corn syrup and honey. If you see one of these near the top of the list, you know the food is likely to be high in added sugars. Another way to get an idea of how much sugar is in a food is to have a look for the 'Carbohydrates (of which sugars)' figure on the label. But this figure can't tell you how much is from added sugars, which is the type we should try to cut down on. High is more than 15g sugars per 100g Low is 5g sugars or less per 100g If the amount of sugars per 100g is in between these figures, then that is a medium level of sugars. Remember that the amount you eat of a particular food affects how much sugars you will get from it. Sometimes you will only see a figure for total 'Carbohydrates', not for 'Carbohydrates (of which sugars)', which means the figure also includes the carbohydrate from starchy foods. 5.Try to eat less salt - no more than 6g a day Lots of people think they don't eat much salt, especially if they don't add it to their food. But don't be so sure! Every day in the UK, 85% men and 69% women eat too much salt. Adults - and children over 11 - should have no more than 6g salt a day. Younger children should have even less. Three-quarters (75%) of the salt we eat is already in the food we buy, such as breakfast cereals, soups, sauces and ready meals. So you could easily be eating too much salt without realising it. Eating too much salt can raise your blood pressure. And people with high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal blood pressure. How do I know if a food is high in salt? Check the label to find out the figure for salt per 100g. High is more than 1.5g salt per 100g (or 0.6g sodium) Low is 0.3g salt or less per 100g (or 0.1g sodium) If the amount of salt per 100g is in between these figures, then that is a medium level of salt. Remember that the amount you eat of a particular food affects how much salt you will get from it. 6.Get Active And Try To Be A Healthy Weight It's not a good idea to be either underweight or overweight. Being overweight can lead to health conditions such as heart disease, high blood pressure or diabetes. Being underweight could also affect your health. Check if you are the right weight for your height using the link below. If you're worried about your weight, ask your GP or a dietitian for advice. But if you think you just need to lose a little weight, the main things to remember are: only eat as much food as you need make healthy choices - it's a good idea to choose low-fat and low-sugar varieties, eat plenty of fruit and veg and wholegrains get more active It's also important to eat a variety of types of food so you get all the nutrients your body needs. Physical activity is a good way of using up extra calories, and helps control our weight. But this doesn't mean you need to join a gym. Just try to get active every day and build up the amount you do. For example, you could try to fit in as much walking as you can into your daily routine. Try to walk at a good pace. Whenever we eat more than our body needs, we put on weight. This is because we store any energy we don't use up - usually as fat. Even small amounts of extra energy each day can lead to weight gain. But crash diets aren't good for your health and they don't work in the longer term. The way to reach a healthy weight - and stay there - is to change your lifestyle gradually. Aim to lose about 0.5 to 1kg (about 1 to 2lbs) a week, until you reach a healthy weight for your height. More on healthy weight Check your height for weight back to top 7.Drink Plenty Of Water We should be drinking about 6 to 8 glasses (1.2 litres) of water, or other fluids, every day to stop us getting dehydrated. When the weather is warm or when we get active, our bodies need more than this. But avoid drinking soft and fizzy drinks that are high in added sugar. More on drinks back to top Alcohol There is nothing wrong with the occasional drink. But drinking too much can cause problems. Alcohol is also high in calories, so cutting down could help you control your weight. Women can drink up to 2 to 3 units of alcohol a day and men up to 3 to 4 units a day, without significant risk to their health. A unit is half a pint of standard strength (3 to 5% ABV) beer, lager or cider, or a pub measure of spirit. A glass of wine is about 2 units and alcopops are about 1.5 units. For good health, it's a good idea to spread your drinking throughout the week and avoid binge drinking. Drinking heavily over a long period of time can damage the liver. More on alcohol back to top 8.Don't Skip Breakfast Breakfast can help give us the energy we need to face the day, as well as some of the vitamins and minerals we need for good health. Some people skip breakfast because they think it will help them lose weight. But missing meals doesn't help us lose weight and it isn't good for us, because we can miss out on essential nutrients. There is some evidence to suggest that eating breakfast can actually help people control their weight. So why not go for a bowl of wholegrain cereal with some low-fat milk and sliced banana and a glass of fruit juice for a healthy start to the day?[/size] |
| Re: Maintaining A Healthy Nutrition/ Sustaining A Good Health by mohawkchic(f): 3:56am On Oct 26, 2009 |
[size=13pt]~I think the key thing to remember is You have to to balance what you eat in the right proportion to obtain all of the essential nutrients. . . ~Friuts & Veg should become your first choice of snack!! 5-A-day portions of fruit & veg is required. . if you can stick to this regime,i'm sure you'll see the benfit! ~If you are going to be exercising regularly, you will need to eat carbs to burn while working out. . . ~Tips i posted taken from Food Standards Agency : http://www.eatwell.gov.uk/healthydiet/eighttipssection/8tips/ ~Good Luck![/size] |
| Re: Maintaining A Healthy Nutrition/ Sustaining A Good Health by Nobody: 11:54pm On Oct 26, 2009 |
Ebonyeyes:Thanks. . . .I've tried this, but I kinda find it more fulfilling to slowly jog on the threadmill (or watchumacallit)  mohawkchic:Lifessaver, that's what you are  I'm a student, I have a small fridge, so I cant really put much food in it. And the food store is kinda far from me, so what food would not require the fridge? Been spending a lot of time in the gym. . . . yay me. Working out tonight too  trekkie:thanx  |
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