10 Easy Ways to a ‘Healthy-Diet’ for Kids

Creating a Healthy Home can be easier than you think.

Creating a nutritionally healthy home is one of the most important steps you can take to ensure the health of your child. To start, make smart food choices, and help your child develop a positive relationship with healthy food.

Your children will learn their food smarts from your example.

Here are the top 10 tips for getting children to eat healthy food:

1. Do not restrict food. Restricting food increases the risk your child may develop eating disorders such as anorexia or bulimia later in life. It can also have a negative effect on growth and development.   Also by restricting food you will actually increase the risk of overeating later in the day which will cause weight gain.

2. Keep healthy food at hand. Children will eat what's readily available. Keep fruit in a bowl on the counter, not buried in the crisper section of your fridge. Remember, your child can only choose foods that you stock in the house, by limiting ‘junk food’ you will, by default, teach your child how to choose healthier foods.

3. Don't label foods as "good" or "bad." Instead, tie foods to the things your child cares about, such as sports, academics and hobbies. Let your child know that lean protein such as turkey and calcium in dairy products give strength to their sports and academic performance, the antioxidants in fruits and vegetables add luster to skin and hair and the carbs in whole grains will give them energy to play.

4. Praise healthy choices. Give your children a proud smile and tell them how smart they are when they choose healthy foods. Kids thrive on positive reinforcement!

5. Don't nag about unhealthy choices. If your child chooses unhealthy foods infrequently, ignore it. However, if your child always wants fatty, fried food, redirect the choice. You might try roasting potato sticks in the oven (tossed in just a bit of oil) instead of buying french fries. Or, if your child wants candy, you might make fresh strawberries dipped in a little chocolate sauce. Too busy? Then keep naturally sweet dried fruit at home for quick snacks.  With consistent effort taste buds change and soon your child will be craving healthy foods.

6. Never use food as a reward. This could create weight problems in later life. Instead, reward your children with something physical and fun -- perhaps a trip to the park or a quick game of catch.

7. Sit down to family dinners at night. If this isn't a tradition in your home, it should be. Research shows that children who eat dinners at the table with their parents have better nutrition and are less likely to get in serious trouble as teenagers. Start with one night a week, and then work up to three or four, to gradually build the habit.

8. Prepare plates in the kitchen. There you can put healthy portions of each item on everyone's dinner plate. Your children will learn to recognize correct portion sizes.  Too often people go for seconds and even thirds just because the food is right there.  You might notice that you need less food to feel full!

9. Give the kids some control. Ask your children to take three bites of all the foods on their plate and give it a grade, such as A, B, C, D, or F. When healthy foods - especially certain vegetables -- get high marks, serve them more often. Offer the items your children don't like less frequently. This lets your children participate in decision making. After all, dining is a family affair!

1. Consult your pediatrician. Always talk with your child's doctor before putting your child on a diet, trying to help your child gain weight, or making any significant changes in the type of foods your child eats. Never diagnose your child as too heavy, or too thin, by yourself.  If weight change is recommended seek the help of a Dietitian.

7 Top Foods to Include in your Kid’s Diet

Have you ever wondered what foods should I feed my Kid to promote health and weight management?

Here is a list of the top 7 healthiest foods to feed your kid and why it’s so healthy:

1. Oatmeal: A fabulous breakfast food, full of B vitamins, iron, zinc and calcium. Old-fashioned oatmeal offers plenty of carbohydrate for quick energy and high fiber.  Add berries and honey to make it a delicious perfect food for those fast-paced school day mornings!

2. Yogurt: Kick your child's dairy consumption up a notch and include yogurt on the menu. A great source of calcium, yogurt is easier to digest than regular milk, and the cultures (check the label to make sure they're in there!) are very beneficial to good colon health. Watch it on the sugar content though.  A great idea is to buy plain yogurt and sweeten it yourself with fresh fruit!

3. Broccoli: it is one of the best vegetables for anyone, especially growing kids.  It has loads of calcium, potassium, beta-carotene and a wide variety of the B vitamins.  If your child is not a fan of plain vegetables include broccoli in a casserole or put a little shredded cheese on top to add flavor.

4. Protein: One size does not fit all when it comes to protein. The fact is that growing kids need protein to keep growing. How you're going to give it to them can vary widely, according to your preferences. Good choices include legumes, beans (combined with a grain to make a complete protein), soy products like tofu, eggs or lean meat, fish or poultry.

5. Whole Grains: The best nutrition is found in whole grains. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fiber, minerals and vitamins.  Choose grain products with the words “whole”, “unbleached” and “intact” or “ground”.

6. Nut Butters: Peanut butter and other nut butters are great fast and easy foods for kids. Kids need fat (it's a good fat if it doesn't have hydrogenated oils mixed in it) and they need the protein.  Try spreading almond or sunflower seed butter on crackers, toast or celery sticks for a quick and nutritious snack.

7. Fresh Fruit: My personal choice would be cantaloupe in the melon department. Vitamin C, beta-carotene, bits and pieces of B vitamins and trace minerals and calcium fill every juicy bite. Any in season fresh fruit is sure to be packed with healthy goodness!

5 Ways to Manage your Diet for Diabetes

Since my diagnosis with diabetes at the age of eleven, my own diet has changed dramatically.  I maintain my current healthy weight with a great diet/eating plan. If you do plan on losing more than about a stone in weight then I would visit your doctor for more tips on how to do this without risk.

I've had diabetes for seven years now, but to tell you that how I maintain weight is perfect would be totally wrong of me.  However, I can advise you to follow my steps because I know what works and what doesn't. Before I really begin I must also say that I have been brought up by great parents who taught me to eat everything, and so I do! If there is something that you don't like, there are loads of other diabetic recipes and ideas that you will eat and appreciate.

I am a university student and I like to buy fresh and organic produce from where I live. I believe that this is important because it can be the most good for your body and contain more nutrients and vitamins than most supermarket produce. I like to source food from my fortnightly farmers market in town, which sells amazing meat and dairy produce and fresh in season fruit and vegetables. This is another important thing to remember, that eating fruit and vegetables in their season means that they will taste better as well as doing you good. I have a lot of influence from Western European cuisine (mainly France and Italy) as you will tell, but I do not profess to be a chef and everything is easy to make and very convenient.

I have read countless diet books and diabetic recipe/diet books, and I came to a conclusion that I think really works. I fused all the good things from the diets (but not from every diet) and sort of put together my own one. I call this my Juvenile Diabetes Healthy Diet!

The "rules" that I would lay down are as follows:

1. Cut back on snacks and then change the type of snacks you eat.
Certainly my biggest downfall although it wasn't really apparent to me. When I first started at University, I had little or no routine which meant that filling my day was difficult and popping into the kitchen for a snack, no matter how healthy it felt, was a regular occurence. This is one of the hardest things to do for some people, but establishing a great routine is essential to great diabetes care. The types of snacks to be eating are unsalted nuts, dried unsweetened fruit, fresh fruit, fresh vegetables (I love fresh red pepper and cucumber), dark chocolate (richer and nicer and you only want 2 squares usually).

2. Cut back on white flour and embrace wholemeal carbs.
This is the most essential part of your diet, and the thing that can show the biggest increase in loss of weight. Some diets in fact jsut focus on this point, and are very successful. Wholemeal (especially stoneground wholemeal) is so good for you and has so much more flavour in it that switching is much easier than you think. Most people are really surprised at the ranges you can get in you supermarket, again remember that the bread that is best for you is the one that is freshest with least perservatives or added ingredients. Also, brown or basmati rice is great with a lovely nutty texture. Wholemeal pasta is great and for your potatoes I would totally recommend the smaller new potatoes.

3. Stop drinking cocktails, start drinking wine.
Cocktails are full of sugar, colourants and preservatives. As a student I have had loads of practice at going out and not drinking cocktails, so my drink of choice is Malibu and Diet Coke if I feel I have to drink something and I make it last all night. I can then top up with Diet Coke (which has almost no sugar in it) and it looks as though I am drinking Malibu, who is to know. If you are out at a restaurant, red wine is much better than anything else you can order, (except water of course!) and it has been proven that the anti-oxidants in red wine are great for keeping a healthy heart. The recommended amount is one glass a day with your evening meal.

4. Start cooking more fruit and vegetables.
Fresh fruit and vegetables are a great way to get all the vitamins and minerals you need. And there are so many different ways in which to cook vegetables, but I find that raw is the best followed closely by steamed. Both of these ways preserve all their natural goodness as well. I will follow this post with another diabetes recipes post.

5. Drink more water.
I know you have heard people say this many times before, but the benefits of drinking more water are endless. A few tips on how to get more water into your day are firstly to put bottles of water at all the places you go in the house or work. So keep one in your desk, on your desk, a glass in the kitchen, the bedroom, the sitting room, etc. Try and drink all these glasses up and you will be well on your way to 8 glasses a day. The trick is to add a glass every few days or so, if you try to drink all that water in one go you won't be so inclined to drink 8 glasses again, trust me! Have a go, it's amazing how great you will feel.


This article was submitted by Alissa Carter, she is also owner & creator

5 Easy Ways to Boost Your Metabolism

Exercise is essential, but you can also burn more calories at rest by watching what and when you eat.

#1 Don’t Skip Breakfast

The morning meal jump starts your metabolism and helps to prevent bingeing later in the day.  A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while it is sure to back fire into severe hunger and you will be more likely to overeat later.  Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), will keep your energy levels even and hunger in check.

#2 Eat more often

Get into the habit of eating every three to four hours or at least four times a day.  Eating frequently stabilizes blood sugar, when blood sugar drops too low you want to eat…a lot.  By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high.  When you go many hours without eating your body will compensate by slowing down to conserve energy…this effect hurts your weight loss efforts.

#3 Eat protein at every meal

Protein will help to reduce your appetite, it takes more energy and time to digest, in effect you feel full longer than eating carbohydrates alone.  Research shows that eating more protein can help you lose weight without cutting calories.  Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.

#4 Hold off on snacking

Many of us grab a snack for quick energy when we are feeling tired.  But do not confuse true hunger with fatigue.  If you are feeling tired go for a 15-20 minute brisk walk.  This will raise your heart rate and give you a boost of energy.  Follow it up with a large glass of cool water.  If you are truly hungry have a protein and complex carbohydrate rich snack like; whole wheat crackers and peanut butter or cheese.

#5 Consume enough for your body’s needs

Eating too little slows your body’s metabolism the same way eating to infrequently does.  If you want to lose weight, do not slash your calories too drastically.  Instead, cut out some of the extras in your diet – things like soda, juice, packaged goods or candy.  Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber.

Eating For A Healthy Life

Few people have given any thought to what their nutritional needs are or how important nutrition is to their overall health. They don’t know that, for example, if the human brain doesn’t get enough protein, it won’t develop correctly, or that if a female body doesn’t get enough of certain nutritional substances like flax oil, the metabolism will be impaired, and the body will gain weight.

This information highlights and emphasizes the critical importance of determining what our needs are and meeting our nutritional needs through good eating habits.

Experts in the media often remind us to take our vitamins and to eat fortified cereals and to drink out milk, but what we really need is information about how our eating habits and the foods we eat contribute to nutrition on a daily basis. We must learn how to provide our bodies with everything they need – food, vitamins, minerals – to maintain optimal health.

In order to determine our basic nutritional needs, we need to educate ourselves about what, exactly, our individual needs are. Then we can use that knowledge and apply it to buying, preparing, and eating appropriate foods. We need to recognize that our nutritional requirements change as we age; the nutritional needs of a teenager are different from those of a senior citizen.

In many cases, what we need in terms of vitamins and minerals is much more critical than our need for calories. If it is necessary, we can take vitamin and mineral supplements, which are manufactured by nutrition firms, to help us fill the gap that may exist if we don’t get enough of these substances in our daily diet.

Nutrition is an extremely complicated subject because there are so many variables to consider. As mentioned before, it is a fact that our bodies change as we age, and we will need to adapt our eating habits and nutritional foods accordingly. Additionally, the nutritional needs of people with illnesses are different from those of healthy individuals. Few doctors recognize this fact, however, and may provide the same nutrition advice to health pregnant women as to an ailing cancer patient.

To remain healthy and to sustain the optimal health and functioning of our bodies, we must pay close attention to our unique nutritional needs. And we must pursue more knowledge concerning how nutrition, physical exercise, and mental and emotional factors influence our overall health status.

Eating Correctly Using The Food Groups

Eating properly can help keep you healthy and fit. As long as you eat nutritionally your overall life will be more rewarding. Learning to eat nutritionally will keep you fit and usually you will be able to keep the proper weight for your size.

There are six food groups that you should add to your diet. These six food groups form the food pyramid as some people refer to it.

The base of the pyramid is the Bread, Grain, Cereal and Pasta food group. These foods provide complex carbohydrates, which are an important source of energy. You should have 6 to 11 servings of these foods in a day. Examples for one serving include 1 slice of bread, 1/2 cup of rice, or pasta, and 1 flat tortilla.

The next food groups going up the pyramid include the Fruits group and Vegetables group. In both groups, these foods will provide you with important nutrients such as vitamin A, vitamin C, folate or potassium. They are also low in fat and sodium and high in fiber. You should have 3 to 5 servings of vegetables or fruits each day. Examples of one serving of fruit include one medium size apple, orange or banana, ˝ cup of canned fruit, and ľ cup of fruit juice or about 4 ounces. Only count 100 percent real fruit juice. Examples of one serving of vegetables include 1 cup of raw leafy vegetables, ˝ cup of other vegetables either cooked or raw, and about 4 ounces of vegetable juice.

The next food group above the Fruits and Vegetables are the Dairy Items and the Protein Items. Dairy items provide your body with protein and vitamins and minerals, especially calcium. You should have 2 to 3 servings of dairy products in your diet each day. Examples of one serving of a dairy item include 1 cup of cottage cheese or ˝ cup of whole milk. Protein items provide your body with much needed protein, iron and zinc. You should include 2 to 3 servings of protein daily in your diet and each serving should be between 2 and 3 ounces. Examples of one serving of protein would include 2 to 3 ounces of any type of meat, 2 tablespoons of peanut butter, 1/2 cup cooked dry beans, and 1/3 cup of nuts.

At the top of the food pyramid are the Fats and Sweets. The foods in this group do not provide much in the way of nutrition. They do provide calories, which is one culprit for weight gain. Examples of this food group include salad dressings, oils, cream, butter, margarine, sugars, soft drinks, candies and sweet desserts.

This food is dangerous for your health

Food (and water) is the absolute first thing you need in order to ensure life. Without it you would wither away and die. You need food for its nutrition and for its sustenance. But are the foods you consume today supplying you with good solid nutrition, or are many of them slowly robbing you of your health and taking years from your life?

Here are some things to consider: 

THE HAZARDS OF EATING MEAT 
Eating meat (particularly pork and red meat such as beef) in of itself is unhealthy especially when eaten in too large of quantities. Certain meats, such as beef, can take up to 72 hours to digest completely. Therefore, if you eat meat two or three times a day, you could still be digesting the food you had for breakfast the other day while you are again consuming another round of it.

This explains why many autopsies reveal from 5 to as much as 40 pounds of undigested meat still in the systems of many people!  Now, imagine how unhealthy it becomes if the animal where the meat came from was treated with antibiotics and other artificial health sustainers? These chemicals stay in the meat fibers; and no amount of washing, cooking, or boiling will get rid of them. Do you really want that in your food?

Hence, many people today are immune to antibiotics for humans. They ingest the antibiotics from animals, and the extra strong antibiotics kill both the good and bad bacteria in the human body. The more you eat chemically treated meat, the more you weaken your body's defense mechanisms. This hazard is aggravated further when the meats are processed with artificial flavors and preservatives.

PRECAUTIONS WHEN CONSUMING FISH
Many "fresh" fish in the market today are loaded with preservatives to lock in their "freshness." Some use formalin, a chemical used in embalming human corpses, to preserve newly caught fish. A few wicked sellers may wash marketed fish with food coloring or textile color to give these fish a "fresh" look. To ensure your safety and enjoy the nutritious benefits of fish, buy them from trusted sources only.

PRECAUTIONS WHEN CONSUMING BREAD
Many white breads are hard to digest. Their hard residues stay long and may form blockades in the intestines. Moreover, eating white bread actually rapidly elevates blood sugar levels in your body. Whole wheat bread is a healthier food alternative to white bread as it supplies better nutrition, but many of the whole wheat breads today still have preservatives because they are commercially produced. Make sure it is made with "whole wheat flour" and not "enriched whole wheat flour". Always check the ingredients just to be sure.

CHEMICALS IN FOOD
Aside from having their nutrition values greatly reduced, a lot of food today is treated with harmful chemicals. Washing, cooking, and boiling for long hours may lessen the chemicals in your food, but these harmful substances may not be fully eliminated. Peeling the skin off some fruits will not ensure safety either.

Imagine swallowing and accumulating all those fertilizers and pesticides in your body. Do you still wonder why we have so many deadly diseases today that were unheard of in the days of our ancestors?

Insects know better. They will not touch crops with pesticides. That is why you will find these crops sold in the market without any sign of insect bites. People buy them because they look clean and delicious. They don't know that these outward appearances conceal inner hazards of the food they are buying. Some people think it is a good option to eat fruits and vegetables that show a few nibbles from insects.

PROCESSED FOOD 
After having your veggies and fruits treated with fertilizers and pesticides (and these are given to farm animals as part of feeds), they also undergo artificial processing to prolong their "freshness." They are treated with preservatives, which mean more chemicals. Some instant noodles are treated with chemical wax, which may be cancer causing. Do you know that these noodles are banned in some countries?

Because processed food terribly lacks real nutrition, their sellers sometimes put synthetic vitamins in them and pass them off as "plus factors" for good health when actually; these synthetic vitamins often do little to nothing for you or in some cases can even harm your health.

If you want to live a long, happy, and healthy life, always be on the lookout for the presence of preservatives in your food. Look at the labels and find out if some of the ingredients can be harmful to your health.

Are You An Emotional Eater?

Your Diet And Nutrition Are You An Emotional Eater?

Many people suffer from the same eating problems, but among those eating issues, there is on that stands out. Emotional eating. For most people, it is the leading cause of abnormal weight gain, as you end up compensating for your emotional distress by sitting down for a large snack. Once and a while this is fine, but do it too often and you will find it hard to lose any weight.

Every time you eat anything, you need to write down your state of mind in your food journal. Were you feeling tired, upset, depressed, happy or energetic? Just writing a few words about how you felt at the time you decided to eat can make a world of difference when it comes time to analyze your eating behaviors.

While your emotions are a good starting point, if you want to get even more in depth in your journal, you should go ahead and make that extra effort. At the end of each day, make a note about what happened during that day. Were the events good or bad? Did they lead to you eating more than you normally would have?

Once you analyze your emotions in regard to your hunger levels and how often you eat your meals, you may be able to find a pattern which you can use to become a more proper eater. Maybe you'll find that you eat more when you're depressed, even if you do not feel that hungry. Or perhaps you will find that you bolster happy days with food to make you feel even better.

The ultimate goal of any food journal you create is to be able to track your dietary patterns to see what needs to be changed if you hope to lose weight. While the core of your food notebook should be based on what you eat and how much of it you ate, you should also take the time to write about your state of mind, how often you eat, and where you have your meals. While these facts may seem useless at first, they can provide you with a number of interesting observations about what you need to change if you hope to lose weight.

Do you know the dark side of sugar?

The sweetness of sugar is all well known, and many are completely irresistible. However, sugar has many dark sides. Experts say that eating sugar every day threatening our health. Unfortunately, many of us are not aware of this fact. 

1 Refined sugar is linked to the emergence of a large number of diseases, such as insomnia, dizziness, allergies, manic depression, cardiovascular disease, hypoglycaemia, hair loss, skin irritation, tooth decay, obesity, diabetes, cancer of the colon and pancreas. 

Sugar can adversely affect mood swings, personality changes, irritability, appearance, arthritis, heart disease, high cholesterol and endocrine problems. It can also induce asthma. 

2 Sugar is addictive. Sugar release opiate-like substances that activate part of the brain responsible for the sense of reward and pleasure. 

3 An average can of juice contains 40 grams of sugar, and the biggest source of refined sugar candy but not soda. 

4 Sugar consumption has grown an average of one percent per year, faster than the increase in the global population of people. Sugar production is growing faster than its consumption, which makes it all the less expensive product. 

5 Consumption of refined sugar the body takes vitamin B. Lack of vitamin B causes symptoms such as high palpitations, chronic fatigue, paranoia, anxiety, insomnia, trouble concentrating, problems with digestion, rashes and renewed desire for sweets. 

6 Numerous food within a hidden sugar. Ketchup, hot dogs, hamburgers, buns for hamburgers, peanut butter, french fries, pasta sauces, mayonnaise, various sauces for salads and many processed foods contain sugar, even if the taste of the food is delectable. Foods with a low level of fat often contains sugar for better taste. 


7 Refined sugar has no nutritional value, but it has a lot of calories. Contains no vitamins, minerals, enzymes, fats and fiber, because it's all lost during processing. Sugar consumed and potassium and magnesium, which are essential for heart health. 

8 Despite the extra calories, research shows that animals live longer by drinking plain water but consuming water and sugar. Therefore, scientists say is nothing more than sugar. 

9 How refined sugar affect the body? Sugar creates an acidic environment in the digestive tract, soluble vitamins and minerals in the body, especially calcium needed for bones and teeth. Sugar weakens the immune system and causes excessive production of digestive enzymes, which is very bad effect on the pancreas. Sugar weakens the function of the liver, which can lead to high blood pressure, skin problems and acne. Refined sugar hinders the flow of blood, accelerate the aging process, bringing dental problems, strengthens and highlights fight dry skin. 

However, suddenly and abruptly removing refined sugar from your diet can lead to symptoms such as fatigue, depression, headaches and muscle aches, so it is best to throw out the diet gradually. 

What food you should eat often?

We all want to live long and healthy. 
When we talk about health, immunity and all that is needed to maintain it, many people do not listen because they think that these are extremely complex advice. Prevention of various types of diseases such as cancer or heart disease is not as complex as people actually think. In fact, it is very easy! 

Today I share with you information about which foods to eat often, if you want a long life and good health. 

Legumes
Pulses are full of healthy nutrients and fiber, and carbohydrates because the body slowly digests them why these fruits have a positive effect on blood sugar regulation. A large number of previous studies showed that legumes can significantly reduce the risk of many types of cancer, especially colon cancer. Phytochemicals in beans inhibit the growth of tumors, a study conducted at the Harvard School of Public Health came to the conclusion that women who consumed beans at least twice a week are 24 percent less likely to develop breast cancer, heart disease, type 2 diabetes, high blood pressure and colon cancer. 

Berries 
Berries come in many colors as it contains powerful antioxidants such as flavanoids. Studies have shown that berries increases brain power and optimize brain function, prevents the formation of cancer and reducing blood pressure. 

Green leafy vegetables 
If you regularly eat green leafy vegetables, doing the right thing! In addition to protein, these foods are full of calcium, phosphate, and the entire spectrum of antioxidants that the body fulfilling life, mood, health, relieve stress, blood clean and clear mind. Broccoli, kale, spinach, Swiss chard are foods that many of us do not like, but these foods are health mines. While not exactly a favorite meal, you can always find ways to compose the daily menu. 

Onion 
Food that brings tears to the eyes is more powerful than you think. In fact, onions (all kinds) is a superfood!It contains a high concentration of the best of the antioxidants, and is rich in vitamins and minerals, potassium, sodium, iron, sulfur, phosphates, and helps blood circulation and reduces bad cholesterol. 

Seeds 
Pumpkin seeds, sunflower or any other extremely healthy foods. They are rich in protein and minerals.Many of them contain omega 3 fatty acids, calcium, iron and zinc. Especially praised member who advises women considering that its ingredients help prevent a variety of women's diseases. 

Mushrooms 
Mushrooms, of course, those edible, believe it or not, to protect our DNA from damage While not pleasant colors with red, purple or blue, mushrooms contain a lot of antioxidants-ergotionin - antioxidants for which some experts and doctors believe that it will be used in the fight against cancer. The richest antioxidant among the oyster mushrooms. Mushrooms are great on the grill. 

How to preserve health?

When we talk about health, immunity and all that is needed to maintain it, many people do not listen because they think that these are extremely complex advice. However, the prevention of various types of diseases such as cancer or heart disease is not as much as people think complicated. In fact, it is very easy!

Find out which six types of foods you should eat if you want long life and good health.

Pulses
Legumes are full of healthy nutrients and fiber, and carbohydrates because the body slowly digests them why these fruits have a positive effect on blood sugar regulation. Many previous studies have shown that legumes can significantly reduce the risk of many types of cancer, especially colon cancer. For example.: Phytochemicals in beans inhibit the growth of tumors, a study conducted at the Harvard School of Public Health make conclusion that women who consumed beans at least twice a week are 24 percent less likely to develop breast cancer, heart disease, type 2 diabetes, high blood pressure and colon cancer.

Berries
Berries come in many colors as it contains powerful antioxidants such as flavanoids. Studies have shown that berries increases brain power, preventing the cancer and reduce blood pressure. Read more: See which five sweet foods without a problem as a substitute for aspirin

Green leafy vegetables
If you regularly eat green leafy vegetables, doing the right thing! In addition to protein, these foods are full of calcium, phosphate, and the entire spectrum of antioxidants that the body fulfilling life, mood, health, relieve stress, blood clean and clear mind. Broccoli, kale, spinach, chard ... all of these foods are health mines, although not exactly a favorite meal, you can always find ways to compose the daily menu.

Onion
Food that brings tears to the eyes is more powerful than you think. In fact, onions (all kinds) is a superfood!It contains a high concentration of the best of the antioxidants, and is rich in vitamins and minerals, potassium, sodium, iron, sulfur, phosphates, and helps blood circulation and reduces bad cholesterol.

Seeds
Pumpkin seeds, sunflower or any other extremely healthy foods. They are rich in protein and minerals.Many of them contain omega 3 fatty acids, calcium, iron and zinc. Especially praised member who advises women considering that its ingredients help prevent a variety of women's diseases.

Mushrooms
Mushrooms, of course, those edible, believe it or not, to protect our DNA from damage While not pleasant colors with red, purple or blue, mushrooms contain a lot of antioxidants-ergotionin - antioxidants for which some experts and doctors believe that it will be used in the fight against cancer. The richest antioxidant among the oyster mushrooms. 

Truths and myths about milk

Milk and dairy products are another food group on which a lot of stories, and about which opinions are divided. On one hand, we argue that milk is a very good and healthy food, on the other hand, it is advisable to avoid it or even completely out of our diet. What are you doing here, why is such an exact opposite opinion, who to trust and finally: Do you drink milk or not? 

Raw milk, and by that I mean the domestic fresh milk which is not industrially processed, natural and healthy food of man, and all dairy products made from raw milk. Raw milk is an excellent source of nutrients, but also very important beneficial bacteria such as lactobacteria, which we now know to play a crucial role in strengthening the immune system and protect the body from various illnesses. Raw milk is also an excellent source of vitamins, minerals and enzymes and contains punovrijedne proteins and fats, which are the building material for our bodies. Raw milk and its products are actually perfectly natural and punovrijedne foods for humans. 

What's the problem? I believe you can guess. The problem is in the industrial processing of milk. As is the case with many other foods, industrial processing of milk destroys this remarkable food and gives it a completely different properties. The milk we buy in stores is pasteurized and homogenized. Pasteurization is the process by which the milk is heated to high temperatures to kill bacteria in milk. At first this may sound quite right, knowing that the pathogenic agents of various diseases. However, pasteurization has completely changed the structure of the milk, and milk instead of becoming a safe and helpful guide, it actually becomes something else entirely. As well as heating at high temperatures kills pathogenic bacteria, it kills beneficial lactobacteria and many other nutritional components. High temperature completely changes the structure-sensitive dairy proteins denature and become very difficult to digest and harmful to health. 

Pasteurization destroys enzymes entirely from milk that are necessary for the breakdown and digestion of milk. Pasteurization reduces vitamin content, denatured milk proteins, destroys vitamins B12 and B6, vitamin A, vitamin D, vitamin C, prevents the absorption of calcium from milk, kills beneficial bacteria and promotes pathogens! Could it be worse? If you leave raw milk at room temperature, the milk will not spoil but you will get sour milk - very good snack. This is because the beneficial bacteria from raw milk keep bad bacteria under control. However, pasteurized milk has beneficial bacteria that keeps it from rotting. 

Denatured milk proteins due to their structure is very difficult to digest, in addition to the pasteurized milk destroyed all the enzymes and beneficial lactobacteria that help breakdown and digestion of milk components. Because of these problems, processed milk is one of the most common allergen and is associated with a variety of symptoms and illnesses such as digestive disorders, allergies, colic in infants, tooth decay, osteoporosis, arthritis, problems with growth in children, frequent ear infections in children , heart disease and cancer. On the other hand, raw milk does not cause disease conditions but promotes health, and people who for many years were allergic to milk, can typically tolerate raw milk. Raw milk is one of the healthiest and most complete food that can be consumed and so differs from industrially processed milk from these two ingredients would not be called a common name. 

With pasteurization began in the 20s of last century, at a time when tuberculosis was a road, as well as other infectious diseases due to poor animal health and poor hygienic conditions and production methods. But times have changed and today is used in stainless steel tanks, milking machines and cooling systems, and implemented strict sanitary inspection pasteurization thus becomes completely unnecessary. The only person who benefits from the industry pasteurization pasteurized milk because it extends the shelf life. 

The second process where the milk is coming out homogenization, fat molecules break under pressure, in order to prevent the creation of cream on milk. And this is a very unnatural process because the fat that gets no more its natural structure. In addition to the milk removed (skimmed) fat so that the buying milk contains more than 3% fat. Here for comparison: I buy milk directly from farmers, Jersey breed of cow, containing more than 6% fat. The worst is that consumers are deceived the whole milk and skim harmful skim milk well and healthy. Only because of the campaign against natural fat and aggressive propaganda, light products, the industry has managed to free industrial surplus that remains after skimming cream anticipated to produce other dairy products, as well as placed on the market these defatted products of poor quality. 

Milk fat contains vitamins A and D needed for assimilation of calcium and protein, and these vitamins without calcium and proteins become harder usable and potentially dangerous. Milk fat is also rich in short and medium-long chain fatty acids that provide a barrier against disease and stimulate the immune SITEM.Furthermore Milk fat contains very valuable CLA (conjugated linoleic acid) which has strong anticancer activity. All of these important nutrients disappear industrial processing of milk. 

Anyone spend, milk is pasteurized, even what is called "fresh milk". The difference between "fresh" and "permanent" milk in the temperature and time to which the milk is coming out in the process of pasteurization. Fresh milk is heated to about 60-70 degrees, while UHT milk is heated to temperatures above 100 degrees (UHT process) which he still further date. 

There are still the problems of antibiotics, pesticides and growth hormones, and the fact that almost all commercial cattle feed grains instead of grazing, which is their natural food. All of this changes the composition of fat in the milk, especially CLA. The rights of natural food for cows producing milk is green grass in the spring, summer and fall, and hay in winter. No amount of soy flour, cereals and various industrial wastes can not be a good food for the animals. Vital substances such as vitamins A and D, and the "Activator X" (by Dr. Weston A. Price found in all natural full-fat foods, and who is now considered that this vitamin K2) are required for optimal assimilation of minerals and in largely present in the milk of cows that eat grass, especially rapidly stretches the grass in spring and autumn. However, vitamins A and D drastically reduce the Activator X disappears completely feed the cows commercially grains and soybeans. 

Not so long ago, before the "modern" industrial methods, for generations the people used, and children growing up in the domestic fresh whole milk, natural yellow butter, fresh local cheeses and cream. If you can purchase local raw milk, it's the best thing you can do for your family's health. It is not difficult to make homemade yogurt, kefir, cottage cheese ... I need a little time and energy, but it is negligible compared to the value you receive, because the value of good health can not be measured with anything. 

Demand creates supply, and a hundred of us who look for natural fresh milk and meat of animals that live freely and graze on green pastures, that the faster manufacturers have adapted to the requirements of consumers. The future is in our hands, because we're the ones who'll decide where to invest your money and what products we buy and the market is dependent on the customer. Help for small local producers, who are engaged in the production of livestock, poultry, fruit and vegetables in a little so that you will buy their products. Boycott the worst impoverished highly processed food with no nutrients and which contains many harmful additives. Industrial screwed food contributes to a variety of comorbid conditions as natural and healthy food keeps good health and increases the quality of life. 

Dangerous things in our food

In scientific experiments that require fat mice and rats, these critters are given glutamate to become obese.This is very effective because in normal cases, mice and rats do not become obese easily as they have a good natural regulation of body weight. But when they got the glutamate swell up like balloons. This fact is very well known in scientific circles. Glutamate increases the production of insulin, a substance acts on the brain to increase appetite. Research has shown that people who use glutamate are at increased risk for obesity. 

Glutamate is extensively used in human food, which is used as a "flavor enhancer". Food industry added glutamate in all finished and semi-finished products, it is available in spice mixes and stock cubes. Located in meats, sausages, salami and sausages. The industry is always our goal to sell as much water and cheap starch and the less real resources. Because of its water diluted sausages and hams must cram mass chemical additives and flavor enhancers because otherwise tasteless so could not gouge consumers. The next time you reach for your favorite type of sausage, sausage or ham, read the declaration. Read what the percentage is in the meat frankfurters. All the rest is water, starch, chemicals and flavor enhancers. With the help of glutamate proteins get a more "meaty" flavor even if the product does not flesh. This is a great way to deceive the senses of taste and that's why the food industry is very wise adds glutamate wherever she can, because we thereby making you buy a lot more of their products or no taste.


Glutamate mind brain function and cause migraines, mood swings and even asthma. One quarter of the population responds to high doses of glutamate without understanding what it is. At very high doses of glutamate destroys nerve cells and retina. These problems are first referred to as "Chinese restaurant syndrome". People who often ate Chinese food after receiving dishes are symptoms such as headaches, asthma, mood swings, and a variety of other symptoms. In Chinese cuisine to add large amounts of glutamate as flavor enhancers  and because of the high amount due to a long period of time these disorders are first detected in regular users of Chinese restaurants.


When he discovered the connection between glutamate and health issues in the media began criticism of the food industry due to the uncontrolled movement of glutamate in all semi-finished and finished products.Constantly overdose glutamate led to a growing number of people with various symptoms of hypersensitivity. The study showed that 10-25% of the population reacts negatively to high levels of glutamate.


Boycott these products by consumers is increasing and intelligent producers in keeping with changes began to produce foodstuffs without glutamate and to stand out clearly on the package. Also, many restaurants have become "no glutamat" and more often we come across the label "NO MSG" in restaurants around the world. The best way to protect against glutamate is harmful to not buy industrial products that contain it. At first it is necessary to read the declaration carefully, but you will soon be experts in food and will be able to warn other customers not to buy all sorts of garbage. The safest is to buy pure uncontaminated foods and cook your own food, so we always know what we eat. In addition to all the wonderful types of natural spices and herbs really do not need some kind of artificial mixtures of spices such as Vegeta, and even if it is called Nature. Unfortunately our industry is still trying to cheat and declares a hidden glutamate hiding under other names.


On labels can stand glutamate, a flavor enhancer, E620-625, MSG (Monosodium glutamate) MSG (monosodium glutamate), yeast extract, hydrolyzed vegetable protein, hydrolyzed soy protein, soy protein, etc ... Read a detailed list of ingredients that they always or often contain glutamine, and so were many of them where the name of the glutamate - hidden!


Sources processed unbound glutamic acid


Everyone knows that some people, after eating food that contains monosodium glutamate, a reaction such as migraine, nervousness, stomach, head in confusion, diarrhea, irregularity of the heart, asthma, and / or mood swings. Many do not know that more than 40 different ingredients contain the chemical in monosodium glutamate (processed unbound glutamic acid), which is the cause of these reactions. The following list of ingredients that contain processed by unrelated glutamic acid, a complex of consumer reports of adverse reactions in the past 20 years, and from information obtained from manufacturers and food technologists.


Names of ingredients that always contain processed unbound glutamic acid:
glutamic acid (E 620), glutamate (E 620)
monosodium glutamate (E 621)
Monopotassium glutamate (E 622)
Calcium glutamate (E 623)
monoammonium glutamate (E 624)
magnesium glutamate (E 625)
sodium glutamate
yeast extract
anything "hydrolysed"
Any "hydrolyzed protein"
calcium caseinate, sodium caseinate
yeast, yeast ingredients
autolyzed yeast
gelatin
textured protein
monosodium glutamate trade names

* Glutamic acid found in unprocessed protein does not induce these reactions. To trigger a reaction, glutamic acid must be processed / manufactured or must come from fermented protein.

Names of ingredients that often contain or produce processed unbound glutamic acid:
carrageenan (E 407)
broth and foundation
cubes
whey protein, whey protein concentrate
Whey Protein Isolate
any "taste" or "flavor"
maltodextrin
citric acid (E 330)
anything "ultra-pasteurized"
barley malt
pectin (E 440)
protease
anything "enzyme modified"
anything that "contains the enzyme"
malt extract
soy sauce
extract of soy sauce
soy protein isolate, soy protein concentrate, soy protein isolate
anything "enhanced protein"
anything fermented
spices

Ingredients with MNGom enhance flavor (found in food that is always with MNGom)
disodium 5'-guanylate (E627)
Disodium 5'-inosinate (E631)
disodium 5'-ribonucleotide (E635)

The ingredients that are suspected to contain or create processed excess unbound glutamic acid, which serves as a trigger reaction MNGa in highly sensitive individuals
cornstarch
corn syrup
modified starch
lipolizirane milk fat
dextrose rice syrup, brown rice syrup
powdered milk reduced fat milk (eg, skim milk, 1% milk, 2% milk)
most lean or low fat products
anything enriched or fortified with vitamins


Make it a habit to read the declaration and do not buy products that have long lists of ingredients and the words you do not understand. 

Nutrition for diabetics

- Nutrition for people with diabetes - 

One of the basic principles in the treatment of diabetic patients is the application of adequate nutrition! 

When planning a child it is important to preserve the relationship between carbohydrates, fats and proteins.
Of total energy intake from carbohydrates should make up 50-60%, fat 30%, protein 20%. 

The basic rules of nutrition: 

1 The shorter the food prepared by heat treatment, except where it is necessary, in order to preserve as much 
vitamins. 
2 Avoid adding fat and strong spices, which does not mean that they should be completely ruled out, because it is very important 
the taste of the food is satisfactory. 

3 Take food freshly prepared, cooked better than fried. 
4 Number of meals is usually 5-6, it is best that they are always at the same time. 

MEAT 

- Choose Eurostar mostly lean meat: chicken, veal, lean beef, lean lamb and oily fish. 

- Meat barytes or prepare "loess" (barytes with a little oil). From meat and remove cuticles fat. 

Meat can occasionally bake and grill or Teflon. The minced meat can be added soybean flakes (up to 1/3 weight). If the minced meat is used for preparing moussaka, or cabbage rolls, the quantity of bread with a meal reduces the amount of bread, potatoes or rice, meat attaches. 

In these dishes adds a little oil and corn or olive. 
Fish are advised at least 2 times a week. 

EGGS 

I eat 1-2 eggs a week, suffering from gallbladder can only eat egg whites. 

Milk and milk products 

- Advise is produced from skimmed milk. 
Margarine has more unsaturated fatty acids than butter. Yoghurt and sour milk taken in smaller quantities compared to skim milk because they have more fat. 

Soups 

- Very important in the diet of cooked vegetables of various kinds, but must be free of grease (when cool remove any excess fat from the surface and then reheated). 


BREAD 

- Take a slice (50 g) with each meal. 
It is recommended whole grain, rye or graham bread because these types of bread due to the rich content of dietary fiber prevent a sudden drop in blood sugar after a meal, what happens if you take white bread. With a meal containing potatoes, rice, beans or peas not recommended to take bread. 

PASTA 

- Avoid when you do not consume the bread. 

SO 

- Salt intake also needs to be controlled. 
People who have high blood pressure can bring 6 grams of salt per day (food not dosoljavati), while those suffering from hypertension can bring 3 grams of salt a day (eat unsalted food). 

ALCOHOL 

- It is not desirable for diabetics because it has a lot of calories. 
If consumed, it should be sure to take with food, before or after a meal, as in diabetics who are treated with tablets or insulin may cause long-term and dangerous hypoglycemia! 

Coffee and tea 

- Can be used sparingly or unsweetened dosed with artificial sweeteners. 

Sweeteners are recommended aspartame, fructose can be taken in very small quantities because it is very sweet and large quantities of fat and sugar increases in the blood. 

The role of meat in the human diet

The use of meat in the human diet is as old as the human race. About that there is ample evidence of the evolutionary history of human nutrition. The actual nutritional importance of meat in the human diet is defined only in mid-last, of the twentieth century. 

In professional and scientific publications of the first half of the twentieth century often wrote about the nutritional value of meat. Hinman and Harris (1947) reported that a man can live a year exclusively on meaty flesh. They may, however, also say that it is essential for good health proper relationship of all types of primary food in the diet ljudi.Pored purely nutritional point of eating meat, should not be neglected pleasure in preparing various dishes of meat and pleasure during their meal, mainly because of their specific sensory characteristics - taste and smell. 

Proteins are essential in the diet for the construction and reconstruction of tissues, carbohydrates and fats for heat and energy, minerals in the bones, teeth, blood, etc.., Vitamins for growth enhancement and preservation of health, and crude fiber to eliminate undigested materials. The authors concluded that the meat contains a high-value protein that has an energy value due to fats, important minerals such as iron and several vitamins. Since 1940. up in 1950. year. researchers were able to determine the amino acid composition of the meat, the mineral composition and vitamin content. Were done and the comparative analysis of different meat species and determine the effect of heating and other technological processes on the composition and properties of meat. Thanks to these studies defined the average chemical composition of lean meat contains about 20% protein, 9% fat, 70% water and 1% minerals and energy value is about 680 kJ per 100 grams. 

Meat proteins are extremely valuable because they contain a high percentage of essential amino acids, ie, meat contains all the amino acids essential to man as well as water-soluble vitamins of the B group. What is the main source of these vitamins. Pork, for example., Contains high levels of thiamine and he is 5 to 10 times higher than in other types of meat cattle for slaughter. B group vitamins (thiamin, riboflavin, niacin, pantothenic acid, vitamin B6 and vitamin B12) are essential for man. Meat also contains small amounts of vitamins A, C, D, E, and K, although some organs contain significant amounts of some of these vitamins (eg liver. Contains vitamin A and vitamin C). Meat is a good source of minerals, especially iron, zinc and phosphorus, but there is not enough calcium. Lean meat contains only 2 to 3% fat and extra fat can vary widely depending on the type of animals and body parts. Of total fat, 95% is an ester of glycerol and fatty acids. Polyunsaturated fatty acids: linoleic acid and arachidonic acid, are essential to man. 

Why is it important to a healthy diet?

- Did you notice frequent changes of appetite? 
- Do you wonder why sometimes you eat a lot, and occasionally a little? 
- Do certain changes in your body means that you should change the diet? 

Nutrition is part of the overall health of each of us. 
In certain periods of life needs special attention regarding diet, as in the period of your life that we call adolescence or childhood. For many girls adolescence begins at 10 age, reaching a maximum around 12year and usually ends around 15 year. 

During this important period of growth and development will meet with rapid and frequent changes in weight, body fat distribution, height, and even sudden changes in energy. Almost all of these changes can be caused by the type and diet. Try an experiment, write what you've eaten during the 24 hour period. Now classify foods in the milk and dairy products, the meat and eggs, fruits, vegetables, cereals, fats, sugar. 

Check how much respect the following rules Meals (participation in installments): 
- Fat and sugar - consume sparingly 
- Milk, yogurt, cheese - to 3 servings 
- Meat, chicken, eggs - in the 2-3 servings 
- Vegetables - 3-5 servings 
- Fruits - 2-4 servings 
- Bread, cereals, pasta, rice - 6-7 servings 

Of course, other food (pizza for example.) Can occasionally eat other foods instead contained in it (cheese, meat, vegetables, bread, ...) depending on the type of drink. These ingredients may contain fat. For specific questions about food you can talk to your doctor or parents. Occasionally, you'll eat a lot of food, and occasionally lose appetite for everything. But you must know that during this period, regardless of the above changes, you should pay attention to diet and try to fit into the above categories. This is the time to learn how to eat and gain as many healthy habits that will isplatiti.Veoma in life is making roads especially the young girls of this age to stop eating meat in the diet. There are many reasons for this decision: the concern for animals, the desire to show independence of thought, desire to lose weight ... Is that good? On the positive side is that the vegetarian diet represented a lot more fruits and vegetables and less sweets and salty junk food. 

HEALTHY EATING 

Nourish a healthy means eating a wide variety of foods, but eat in adequate amounts. When you eat healthy, you tend to feel better, you have a ton of energy and look better. If not now eat healthy and you want it to change, it is not necessary to do some dramatic changes, stop eating your favorite foods. Small changes can lead to significant results. 

BENEFITS OF HEALTHY DIET 

You've probably heard the old saying "you are what you eat." 
Scientists and nutritionists are increasingly discovering that it is true! 
A healthy diet helps you control your weight, gives you energy and keeps health (improved health). When you eat healthy you have enough energy, and you can enjoy many physical activities and sports. 
A healthy diet gives you a nice appearance that comes only if you're healthy on the inside. Scientific tests confirm that a healthy diet might prevent a number of diseases that occur as a result of poor nutrition. That reduces the risk of: 
- Heart Disease 
- High blood pressure 
- Stroke 
- Diabetes 
- Some carcinoma 
- Osteoporosis 

Certain foods reduces the risk of these diseases. Anti-oxidants, substances were found in certain fruits and vegetables reduce the risk of certain carcinoma, and fiber crops, such as oats., Fruits and vegetables lowers the level of cholesterol in the blood. 

Illnesses may result from improper diet 

A number of diseases can be associated with the wrong diet. Many people eat excessive quantities of food, eat greasy food, a lot of salt and sugar and not enough fiber. 

- Eating a lot of fatty foods and salt can increase the risk of heart disease as a fatty food increases the risk of some carcinoma 

- Due to insufficient consumption of processed foods, fast food and hectic way of life many people are eating improper food, often with a lot of fat, sugar and salt with enough fiber 

- Many people do not get enough vitamins and minerals to keep their bodies in good health and able to perform all activities, in particular the period of growth and formation requires a well-balanced diet 

- Foods with lots of sugar and fat contain a lot of calories as the lack of exercise lead to weight gain 

- Much sugar leads to tooth damage 

- People who do not get enough fiber suffer from constipation and can develop colon karcionom 

GUIDE TO A HEALTHY DIET 

1 Enjoy a wide range of healthy food 
2 Eat plenty of cereals 
3 Eat less fat 
4 Be physically active 
5 Drink moderate amounts of alcohol 
6 Avoid salt and salty food 
7 Avoid sweets and sweet drinks 
8 Eat foods rich in calcium 
9 Eat foods that contain iron 
10th Drink plenty of cool, fresh water throughout the day 


Fat 

Fats fall into makronutrijense with protein and carbohydrate hidratatima. They are part of our daily diet and have the highest energy value of all nutrients (1g of fat = 9 calories). Today, a diet rich in fats especially saturated fat is associated with the development of cardiovascular and cerebrovascular diseases and the emergence of certain forms of cancer (colon, prostate, breast, lung). More can be heard remark that we all love fat in their plates, but not on my body. Restriction of fat in the diet has turned into feto-hysteria in the West. The question is what is the right proportion of fat in caloric intake to nutritional needs are met, and when fat becomes dangerous to health? 

Fat intake is moving in different populations at a rate of 15-40% or more of the total energy ingested food per day. Today it is estimated that the input of up to 30% optimal. Less than 20% is advised only for people who have very elevated blood lipids (dyslipidemia-elevated cholesterol and / or triglycerides). Lower fat intake of food is not recommended because then the food is delicious and requires large amounts of food in order to achieve a safe calorie intake. 

Fats we need for essential fatty acids. These are linoleic acid, linolenic acid and arachidonic acid. They securing the growth and repair of cells. Particularly important for people in the period of growth. 

However, that does not mean that children can be excessive intake of fat especially saturated fat (lard, fatty meats, butter) for prevention of these diseases can arise only if the food takes care of his early childhood.Essential fatty acids are important for regulation of cholesterol metabolism (transport, conversion to other metabolites, storage and excretion) are precursors for the synthesis of prostaglandins, thromboxane and prostacyclin (hormone-like substances). 

The role of fat in the body 

- Provides energy and energy reserves as a significant period of starvation and disease; 
- The building blocks of matter because we are entering into the construction of cell membranes (phospholipids, essential fatty acids); 
- These are the vital nutrients because they are carriers of vitamins A, D, E and K, and essential fatty acids.Maintain the integrity of the skin and mucous membranes securing the protection from the cold, trauma and radioactive radiation, maintain the function of the sebaceous glands and milk; 
- The role of immunity (lipoproteins) 
- The role of blood coagulation (thromboplastin); 
- Fats in foods enhance the flavor and give satiety; 

Sources of fat 

Sources of fat can be of vegetable and animal origin. Lard, butter, cream, full-fat cheeses, meats, organ meats, fatty meats, dairy fat are the largest sources of fat in foods of animal origin. Vegetable fats are oils that are obtained by leaching plant seeds (corn, sunflower, soybean, olive). 

There are several divisions of fat because they are a very heterogeneous group of chemical compounds: 

Simple fat: a fatty acid glycerides (fatty acid + alcohol = monoglycerides glycerol, two fatty acids + glycerol alcohol make diglycerides and three fatty acids + glycerol consists of triglycerides or neutral fats that. Fats that consume the most nutrition; 
Complex greases are phospholipids and lipoproteins; 
Derived sterols (cholesterol and steroid hormones) and fat soluble vitamins (A, D, E and K). 

Fatty acid 

Fatty acids can be short (up to 6), medium (up to 12) and long chain (more than 12 carbon atoms in a row).Short-chain fatty acids are better absorbed (the use of parenteral nutrition, ie. Across the blood in people who can not bring food to the mouth), and liquid at room temperature. Long chain fatty acids are solid at room temperature and are more difficult to absorb. 
The number of carbon atoms depends on the chain length and on whether each C atom bound to hydrogen or built with double connection depends on whether the fat is saturated or not. 

Saturated fatty acids 

Saturated fats are those where each C atom attached to 4 carbon atoms. The most common are solid at room temperature and are relatively stable (not easily react with oxygen from the air). Saturated fatty acids are "guilty" of increasing cholesterol levels. 


Sources of saturated fatty acids are: 
- Animal food-red meat, liver, lungs, beef, lard, poultry meat (fat and shrimp), butter, milk, cheese and other dairy products that are made from whole milk. These foods also contain cholesterol. 
- Foods of plant origin-coconut and palm oil, peanut butter. 

Unsaturated fatty acids 
Polyunsaturated and monounsaturated fatty acids together form the unsaturated fatty acids. 

The recommended daily intake of 10-15% 

Polyunsaturated and monounsaturated fatty acids 

Unsaturated fatty acids have at least one unsaturated link, or at least a place where hydrogen can be added to a molecule. Most often found in liquid oils of vegetable origin. 

Polyunsaturated oils are liquid at room temperature and in the cold (refrigerated). Easily oxidized in air.The best sources are sunflower, sesame, soybean and corn oil, nuts and seeds. Polyunsaturated fatty acids belong to the family of omega 3 and omega 6, depending on which C atom is the last double bond. 

These include linoleic (omega 3) and linoleic (omega-6 fatty acid) and arachidonic. They belong to the essential (necessary in the diet because they can not be synthesized by the body and are needed for important functions). Arachidonic acid can be synthesized from linoleic, and is considered essential Optional (if enough linoleic will be manifested its deficit). Oleic can be synthesized from stearic acid is saturated. 

Today, the omega-3 and omega-6 acids in the focus of scientific interest. As early as in 1970. was known to fishermen in Greenland, Alaska and Japan who eat oily fish from cold northern seas despite foods rich in fat or less suffer from cardiovascular disease. Previously it was thought that this is due to intake of omega 3 fatty acids, however the fish meat northern sea ice were found active metabolites of these acids EPA (eicosapentaenoic) and DHA (docosahexaenoic acid) that increase the elasticity of blood vessels and inhibit platelet aggregation and have antiaritmicko effect. The mechanism of action is not fully understood, but is thought to be competitive linoleic linolenic swell with the delta desaturase enzyme which converts to DHA or EPA or arachidonic. If you have more arachidonic acid in the cell membrane creates thromboxanes, prostacyclins and leukokrerini acting unfavorably (narrowing of blood vessels vasoconstriction, increase platelet aggregation, etc.. Ratio of omega-3 and omega-6 before he was 1, 1, and today is 1: 25 should the ratio be 1:4 to 1:10. polinezsicenih role of fatty acids (especially linoleic l - 3 0Mega group is related to lower total and LDL cholesterol and / or trigliceridai and VLDL cholesterol particles in the liver and therefore has an important role prevent stroke and cardiovascular disease. Sources of omega 3 (linoleic acid): fish oil, fish from the northern seas, crab, flax seeds, green leafy vegetables and legumes. Sources of Omega 6 ie. linolenic acid is found in meat and vegetables and vegetable oils (sunflower, soybean, cotton seed) milk. They reduce cholesterol levels, and there was a widespread view that saturated fatty acids should be replaced by unsaturated. Later position revised as polyunsaturated fatty acids can act harmful if too many entries diet: reducing immunity carcinogenic effects, osteoporosis, cholelithiasis increased production of lipid peroxides and lower HDL cholesterol. daily recommended intake of polyunsaturated fat is now up to 10% (7-8%). Linoleic 1 g / day. Intake of omega 3 fatty acids in the form of capsules is not recommended. First DHA and EPA are not in them, and can appear dangerous bleeding (sprinkling of the blood vessels of the brain). 

Monounsaturated oils are, also, liquid at room temperature, but refrigerate begin to thicken. Olive and avocado oil, peanut oil are rich sources of monounsaturated fatty acids. 

Polyunsaturated fatty acids tend to protect the body from cholesterol. Lowers cholesterol levels and eliminate cholesterol deposits in the arteries. Recent studies indicate that monounsaturated fatty acids may, also, to lower blood cholesterol as long as diets low in saturated fatty acids. Unsaturated fatty acids can lower cholesterol, but of course, the food should not be completely ruled out saturated fatty acids. Poly and monounsaturated oils, and margarine from the oil, it should, in certain quantities replaced butter, lard (fat), toppings, sauces and fats that are saturated fatty acids. 

Hydrogenated fats 

When preparing food, fats can be subjected to the process of hydrogenation. Hydrogenation or addition of hydrogen, in the case of fatty acids means his translation of saturated fatty acids. Hydrogenation reduced the oxidative potential, ie. the air in less than rancidity occurs when liquid form. 

Liquid oil, naturally rich in unsaturated fatty acids, various processes are translated into a more solid and saturated conditions. Such saturated conditions are found in many commercial products. 

Many studies have shown that these fats increase blood cholesterol levels. Hydrogenated fats in margarine and other products are acceptable only if the product contains liquid oil as the main ingredient, while saturated fat must not contain more than 2 grams per tablespoon products. The fatty acid is usually prominent in many margarines.