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Top 10 Healthy Foods Biography

Source(google.com.pk)

To make our sandwich bar just like Subway's, we had two things in mind. One, to make our hoagie rolls. And second, to find as many veggie toppings as we could come up with.

Our bread, we adapted this recipe from Copycat Recipe Guide (and replaced the regular flour with whole wheat flour and the soybean oil with Grape Seed Oil)- Our full recipe is below.

We then baked our bread in a mini loaf pan- because we like small things! You don't need a loaf pan. You can also divide your bread into 8 logs and bake it on a cookie sheet.

Nutrition panels can be confusing, but if you know how to read them they’re a useful source of information to help you make comparisons before you buy. It is important to look at the food as a whole rather than making purchasing decisions based on just one nutrient alone.

There are four main nutrients to look out for when shopping for foods:

Kilojoules

Sodium (salt)

Fibre

Saturated and Trans Fat

The main benefit of the nutrition panels is to compare the nutrient content of different varieties of similar foods. The quantity per 100 gram column is best when comparing similar products across different brands. The 'per serving' value allows you to understand nutrients in the amount in a serve.

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.