Healthy Foods For Weight Loss Biography
Nutrients that are always listed in the panel are: energy (kilojoules), protein, fat (total), saturated fat, carbohydrate (total), sugars and sodium. Additional nutrients such as vitamins and minerals are also listed, usually to support any nutritional claims the product is making.
Let’s take a closer look at this nutrition information panel for cereal bars.
Look for ‘Sugars’ on the Nutrition Information Panel of your product label. ‘Sugars’ is a total of added sugars and naturally occurring sugars.
The Heart Foundation recommends that Australians limit their intake of foods containing high amounts of added sugars. There are many names for added sugars, so look in the ingredients list for: sucrose, glucose, high fructose corn syrup, maltose, dextrose, raw sugar, cane sugar, malt extract and molasses.
Sugars occur naturally in fruit (fructose) and dairy foods (lactose). So while low fat milk may have higher levels of naturally occurring sugar (lactose), you’re also getting the goodness of calcium, protein and other nutrients. Other low fat dairy products and fresh or dried fruit can be higher in naturally occurring sugar and still be nutritious when eaten as part of a balanced diet.
When a product label says ‘No Added Sugar’ the product may contain naturally occurring sugars e.g. lactose (milk sugar) and fructose (fruit sugar), but no additional sugars have been added to the product.
Made up of mostly added sugar or saturated fat, a chocolate bar or soft drink is rightly considered to be a poor food choice because it’s also low in nutrients so all it gives your body is kilojoules with few nutrients.
Foods with the Tick must meet strict levels of kilojoules. As sugar provides kilojoules, this limits the amount of sugar that a Tick product may contain.
In Australia, the latest government recommendations do not specify a daily limit for carbohydrate, sugar or added sugar intake. However for the prevention of heart disease and other chronic disease, it is suggested that all carbohydrate intake be between 45%-65% of your daily energy intake.
What are carbohydrates?
Many people think of rice, potatoes and pasta as 'carbs' but that's only a small part of the huge range of foods know as carbohydrates. All fruit and vegetables, all breads and all cereal products are carbohydrates as well as sugars and sugary foods.
However, every now and then we get a “jolt”. Our bodies need to “tell” us something. We may get a pain or an ache; some indication that something has changed and needs to be addressed.
This can be from aches and pains when we exercise (not the usual “workout” feelings but something different which makes you know that you need to call a halt to your physical activity, at least for the moment) to a sore throat or the sniffles, which your body uses to indicate that it is in “Houston We Have A Problem” mode alerting you to the fact that it is busy dealing with an “unwanted intruder” (and which lets us know that it could use some extra help in the form of medical intervention either from the pharmacy or by a visit to your GP).
My body has recently been telling me that something is not right. It started with some stomach pain…and then ended up with me having to camp in the smallest room and then turned into a sickness bug. It kept me awake and if I did try to eat or drink something my body would very definitely tell me “no”. It is probably a virus I have a raised temperature and generally feel poorly.
My initial reaction was to go to bed on Sunday afternoon to see if that saw off the initial stomach pains. It didn’t. I wondered if it was because I needed to eat something (remembering that I hadn’t eaten very much the day before) and so tried that, but my body quickly decided to expel any food and so I decided to see if sipping apple juice would help. That was equally unsuccessful. What was successful was my body’s attempts to let me know that something wasn’t working properly. It had made that perfectly clear to me. It was telling me what it did and didn’t want.
Our bodies are great for that. It is always amazing when pregnant women get cravings for something they would never dream of eating pre-or-post-pregnancy. Or when you get that feeling that you just “know” that your body is in need of fresh vegetables or a piece of fish or meat.
I am sure that in a few days time my body will start “behaving normally” again. It will let me know when it is ready to resume normal service. I will get my appetite back; food and fluid will be retained and my sleep will return to its usual routine. But for now my body is making me do what it needs me to do. It has made me refocus on just how brilliant my body is and made me review all those occasions when I “override” it. When I push past something that I really should pay attention to, and my brilliant body does it’s very best to do what I am asking of it, even though it is letting me know that “all is not well”.
When I once again firing on all cylinders I am going to try to remember what the past few days have felt like. I will try to remember that my body has the right to say “no”, and that I should listen to it.
So whatever you are doing… take a little time to really concentrate on what your body is telling you… if you do, it will be even more brilliant.
According to a Food Standard’s Agency study, nine out of 10 packed lunches contain foods high in sugar, salt and saturates and fewer than half contain fruit. Here’s how to pack a nutritious lunch for your kids…
Use wholegrain or wholemeal bread, rolls and pitta and try ciabatta, mini baguettes, bagels and raisin or sun dried tomato bread for variety
Pack pasta or rice salads instead of sandwiches from time to time
Cut fat by using less butter, spread or mayo in sandwiches and choose low-fat fillings like lean ham, turkey, chicken, tuna in water, cottage cheese, Edam or banana
Add two portions of fruit – don’t just stick to apples and pears, though. For variety, add grapes, fruit salad, a slice of melon, a small box of raisins or a can of fruit in juice
Include cherry tomatoes, carrot and pepper sticks and add salad to sarnies
In the winter, fill a flask with vegetable, tomato or carrot soup – or even a casserole or stew.
Replace cakes, biscuits and chocolate with scones, fruit bread or low-sugar cereal bars (check the labels)
Swap fizzy drinks for water, unsweetened fruit juice, fruit smoothies, cartons of semi-skimmed milk or unsweetened yogurt drinks.
Healthy Snacks for Children and Teenagers
Fresh fruit – chop it into bite-sized pieces for young children to make it easier to eat or buy packs of ready-prepared fresh fruit slices or chunks
Mini boxes of dried fruit such as raisins or small packs of apricots or mixed fruit
Small packs of chocolate-covered raisins or nuts (avoid giving nuts to young children because of the risk of choking)
Chopped up vegetables such as carrot, celery and pepper sticks and cherry tomatoes with a favourite dip (look for those low in salt and fat if you’re buying ready-made dips)
Fresh popcorn made without salt or sugar
Wholemeal toast with peanut butter and banana or low-fat soft cheese and tomato
Unsweetened yogurt drinks or a pot of low-fat fruit yogurt or fromage frais
High-fibre cereal with semi-skimmed milk
Wholemeal sandwiches filled with lean meat, chicken, tuna in water, cheese or egg and salad.
Small packets of unsalted nuts and seeds – try mixing with dried fruit.
The main appeal of keeping your fat intake low and eating starchy carbohydrate foods instead is that you can enjoy so much more food. You can relish vast quantities of starchy, high fibre foods. Whilst a high-fat snack is over in seconds, you are still munching on an alternative carbo food. It is possible to eat a whole meal for the equivalent calorific value of one packet of crisps!
Use smaller quantities of meat in meals and larger quantities of beans, vegetables or pasta. Use lean cuts of meat or trim off any visible fat.
Most of the fat content of chicken is just under the skin, so remove the skin before cooking and the fat comes away with it. Try organic chicken or turkey - the flavour of the meat is different compared with intensively produced birds which can be rather tasteless. You get a better eating experience, the birds get a better life!
Overcoming an eating disorder involves rediscovering who you are beyond your eating habits, weight, and body image. It also involves learning to recognize and deal with your emotions in healthy ways, rather than using food—whether by obsessing about it, avoiding it, or overeating—as a substitute.
Heart disease is a worldwide problem and the leading cause of death among Americans. The good news is that over the years, nutrition experts have come a long way in determining what's good for our hearts. Things like alcohol and fat aren't the evil things doctors once thought they were. The trick is to have the right kinds of fats and to drink alcohol in moderation. There isn't any one magic food that can guarantee a healthy heart, but adding certain foods to your diet on a regular basis can go a long way to helping you to avoid the emergency room or operating table.
We'll get to some specific foods in our top five list, but what most people should know is that a whole-foods approach to eating is the healthiest way to go. By whole-foods, we don't mean the trendy grocery store that puts a dent in your bank account. We're talking food in its most natural state. For example, raw veggies are best, followed by lightly steamed or sautéed. Fresh potatoes with the skin on are loaded with vitamins and nutrients, but potato chips will clog your arteries. Whole grains like oatmeal are great for you, but sugary, processed instant oatmeal packets lack many of the healthful properties of their unprocessed cousin.
Avoid packaged and processed foods as much as possible and you've got a head start on our list. That said, we'll get to the top five heart healthy foods. Who's hungry?
A whole grain contains the entire kernel; refined grains have been milled -- a process that removes the bran and germ. Ditching these two ingredients may help the shelf life, but it removes B vitamins, fiber and iron. Some refined grains are enriched, meaning some of the vitamin B and iron is added back into it, but you still miss out on the fiber. So what's the big deal about eating the entire kernel and loading up on fiber? You can cut your risk of heart disease by about 15 percent, that's what. This happens because fiber acts like a Brillo pad on the inside of your artery walls, cleaning out the bad cholesterol before it has a chance to stick around. Whole grains are also packed with vitamin E and as most people know, the fiber will aid your digestion -- an added bonus. If you want to make the switch from refined to whole grains altogether, you can reduce your risk of heart trouble by up to 30 percent.