Nowadays, it is hard to ensure that you are eating the right food and that you are getting all the nutrients that your body needs.  Having the time to plan meals and cook them is a rarity these days.  Not surprisingly, it is easier for many people to just grab a bite from the nearest fast food restaurant, inadvertently filling up their stomach with fats and empty calories.  Fortunately, one can always fill in the gaps with a good choice of nutritional supplements.

“But I Eat Right!  Do I Still Need It?”

Chefs, cooks and foodies have access to the best foods and ingredients.  It is considerably easy for chefs and cooks to whip up healthy dishes on a daily basis.  So, does this mean they do not need to take nutritional supplements?  According to nutrition experts, the answer is definitely a resounding yes.

Over the past decade, there is a noticeable increase in reported deaths resulting from diabetes and heart diseases.  It is incredibly alarming that more and more people are diagnosed of these diseases – and chefs are not spared from these ailments.  These diseases have become widespread.  The number of individuals suffering from these diseases has dramatically increased.  Admittedly, the primary cause of these conditions is poor nutrition.

As chefs and cooks, it is hard to stick to a healthy diet.  With all the food tasting going on inside the kitchen, it is definitely hard to get rid of bad eating habits.  If you are not into growing, marketing or using organic ingredients or food products, it is inevitable that you will also be popping ingredients or food items that have been grown using fertilizers, insecticides, pesticides or other harmful chemicals.  It is unfortunate, but it has become a practice to use chemicals in order to grow large fruits and vegetables – at the cost of losing precious vitamins and minerals in food.

Regardless of the measures you employ in order to maintain nutrition in your cooking, it cannot be denied that most cooking methods remove substantial amount of vitamins and minerals from food.  A carrot once prepared for cooking may contain considerably less than the amount of nutrients it initially has.  In truth, the same carrot may have been sprayed with chemicals to keep its color and freshness.  This is the reason why many chefs prefer to purchase local ingredients for their dishes.

“What Should I Take Then?”

There are many nutritional supplements in the market.  It is up to you to check out your options and do your research.  It is important, however, to remember that these supplements are not intended as substitute for a good and healthy diet.  These are only meant to fill up the gaps in your diet.  Perhaps, you can start with a multivitamin taken on a daily basis.  You can also check out other products that are in the market.  Nowadays, you will find supplements that are rich in antioxidants.  Regardless of your choice, it is also a good idea to consult with your physician.

Image Credit: dietitian911.com

Popularity: 1% [?]

Currently 0 comment - But what do you think?

Nowadays, more and more people are concerned about the kind of foods they are eating.  It is easy to get hold of food, but unfortunately, many of the foods served in restaurants or found in grocery stores are far from being healthy.  If you want to make sure that you are eating healthy, you need to know what it is you are putting in your mouth.  This means that you have to read nutrition labels.

Why Do You Need to Read Nutrition Facts?

By learning how to read nutrition facts on food labels, you will find yourself making wise choices.  Nowadays, you will find labels like “healthy” or “low fat” in packages.  Food manufacturers know that more and more people are concerned about nutrition, so they often placed misleading labels in order to encourage people to buy their products.  If you do not know how to read nutrition facts, you will likely take the misleading labels at face value and purchase the products.

It is easier to be in control of your eating habits if you take the time to read nutrition facts.  But not everyone knows how to do this.  Here are some tips on how you can fully gauge the nutritional value of a food product by checking out the nutrition facts on food labels.

1.    Check the serving size.  You will usually find the serving size and number of servings per container at the top of the food label.  The serving size differs from one product to another.  If you observe your own serving portions, you should definitely check this out.  Otherwise, you could end up eating more than you eat normally.  If you normally eat twice the serving printed on the label, you need to double the nutritional fact numbers.

2.   Add up the “number of calories” and the “number of calories from fat”. “Calories” section tells you the number of calories the food product contains.  A section labeled as “calories from fats” also tells you the same.  if you are trying to lose weight, these sections should matter to you.  For instance, if one serving would give you 200 calories with 100 calories from fat, you should reconsider eating a second serving.  You may end up consuming more calories than you need.

3.   Take note of the “Total Fat”. This section includes the number of different kinds of fats including those good for you like Omega-3 fatty acids, mono saturated and polyunsaturated fats.  This also includes bad fats like trans fats and saturated fats.  Good fats can help lower the cholesterol level in your blood.  They are also good for your heart.  Trans fats are those that are formed while liquid oils are being converted into fats.  They are either hydrogenated or partially hydrogenated.  The former is used as preservatives because they prolong the shelf life of certain products.

4.   Check out the sodium content.  Practically all food products in the market have sodium content.  Unfortunately, this particular ingredient is sometimes hidden in many processed foods, so take note of the nutrition facts to see how much sodium does a particular product contain

5. .See how much cholesterol the product contains. Check out the cholesterol section of the nutrition fact.  This will tell you how much cholesterol you will be consuming with each serving.  Take note of the type of cholesterol the product contains.  There are two types of cholesterol.  These are the HDL or the “good cholesterol” and the LDL or the “bad cholesterol”.

6. Check the “Total Carbohydrates” and “Fiber” content. The Total Carbohydrates section represents the total amount of carbohydrates the food product contains per serving.  You should also check the fiber content of the product.  You will have an idea how many grams of dietary fiber each serving of the food contains.

7. Take note of the sugar content. This is a huge concern especially if you are borderline diabetic or you are suffering from diabetes.  You need to be vigilant about this when buying or eating processed foods.  You will be amazed at how large the amount of sugar is on some food products.

8. Check out the Protein content and the amount of Vitamins and Minerals the product contains. Do not just buy something without checking whether you can derive anything good from it.  Proteins, vitamins and minerals are things that food products should offer – however minimal the amount is.  However, you will definitely benefit if the food product contains a lot of these things.

9. Check out the product’s “Percent Daily Value”. This is usually found at the bottom of the label.  Usually, the nutritional facts are based on a 2,000-calorie diet.  This should be placed in all kinds of packages.  This information shows the limits of the nutrients based on the caloric diet prescribed by the country’s nutrition experts.

You need to learn how to read nutrition facts on food labels if you would like to make sure that you will be eating healthy.  Even people who observe healthy eating lifestyle can still eat too much fats, sugar or sodium if they do not bother to read food labels.

Image Credit: foodauthority.nsw.gov.au

Popularity: 1% [?]

Currently 0 comment - But what do you think?

Like everyone else, you are probably concerned with making sure that you or your loved ones are only eating the healthiest food.  But how do you ensure this?  Here are some tips on how to eat healthy at all times?

1.   Eat small portions.  This is something that all weight-loss programs recommend.  Eating healthy does not only mean eating healthy foods.  It also means eating the right amount of food.  Most people remember that their stomach is only the size of their fist.  Take a look at your fist and you will have a good idea how large your stomach is.  Yes, it is NOT that big.  In fact, it is smaller than you think.  It only needs a small amount of food, so remember this every time you eat your meals.

2.   Take the time to savor your food.  It is easier for you to remember proper food portioning if you are eating slowly.  Savor your food and enjoy it.  It is meant to be enjoyed not gobbled without care.  Chew your food slowly and properly.  By doing this, you will give your stomach enough time to send the “I’m full” signal to the brain.  Again, eating a healthy meal does not start or end with ensuring healthy ingredients or preparing healthy foods.  It also includes eating the right amount of food.

3.   Drink a glass of water before every meal.  This is probably the most effective way of ensuring that you will eat only the right amount of food.  In fact, you should take a sip of water every now and then all throughout the meal. You will be able to avoid overeating.

4.   Eat the right kinds of foods.  This means adding more fruits, vegetables, beans, nuts, grains and seeds into your diet.  Opt for foods that are rich in anti-oxidants and fiber.  Avoid foods that are rich in sugar, salt, hydrogenated oils and cholesterol.  Avoid processed foods or corn syrups with high fructose content.  Avoid eating starchy foods.  Carbohydrates are converted into fats if they are not burned quickly.

When eating out, are there ways to ensure that you will be eating healthy?  Definitely!  You just have to know how to eat healthy whenever you eat out.  Here are some tips on how to do this:

1.    Enjoy your food.  Do not worry too much about ordering meals that are less unhealthy.  Not everything marked as healthy and served in restaurants are actually healthy.  So, take your time to order something that you would enjoy eating and ask the waiter or the chef to take out items that are not healthy.  Of course, you can always just avoid eating them without needing to get them removed.

2.   Always cut your meal in half.  Just like everyone else, your parents probably told you to “finish your food” or “don’t waste your meal”, so you are probably compelled to eat everything on your plate.  Unfortunately, there are restaurants that serve large food portions.  If you would like to make sure that you keep to your portions, you should cut your meal in half.  You can eat one half and bring home the other and eat it later.  Get the half-portion placed inside the take-home box even before you start eating, so you can avoid eating the whole meal altogether.  This way you will not blow up your diet and still avoid wasting food or money.

3.   Do a little research before you dine out.  If you want to make sure that you eat healthy, you need to make sure that you make the right choice.  McDonalds is definitely not the best choice.  Go online and do a little restaurant research in your area.  Look for establishments that offer healthy foods.

Image Credit: info-general.com

Popularity: 1% [?]

Currently 1 comment - But what do you think?

Food poisoning can be very unpleasant.  It can also be quite deadly.  There are some things you have to remember in order to avoid eating poisoned or stale food.  It does not matter if you are eating out or eating at home.  You can fall victim to food poisoning, so it is definitely a good idea to take note of these tips.

Understand Food Poisoning and Its Causes

Basically, this happens when you ingest food or drink contaminated with bacteria, parasites, chemicals or toxins.  To be specific, this is actually caused more by ingestion of food contaminated with toxins or chemicals.  Generally, however, the term is commonly used to describe sickness caused by ingestion of contaminated food or drink.

There are many causes of food contamination.  Foods may be contaminated from the very first start.  Fruits and vegetables that have been grown using fertilizers and chemicals have the potential to be contaminated.  Never eat fruits or vegetables without washing them first.  Improper food hygiene can definitely cause food contamination.

Learn the Tips and Tricks on How to Prevent Food Contamination

Bacteria and viruses are everywhere, so it is easy to get your food contaminated with these things.  Therefore, it is important that you observe proper food hygiene in order to minimize or eliminate possible contamination.  You should have a dedicated approach to correct food preparation and hygiene during food processing and food preparation.  There should also be proper food storage.

You need to make sure that areas used for food processing are clean and free from dirt, viruses or bacteria.  Cross contamination can easily occur, so make sure that you use the right tools and equipments.  For instance, if you have wooden chopping boards, make sure that you have two, one to use for chopping meat and the other to use for chopping fruits and vegetables.

Foods should be stored properly as well.  Do not mix raw meat with fruits and vegetables.  This can result to cross contamination.  Try to discover what foods can be cause cross contaminations.

You should also be very careful when preparing food.  Often, contamination occurs during this stage.  Make sure that you wash your hands before you handle foods.  The kitchen implements and spaces should be clean and wash thoroughly before using them.

These are just a few of the things that you can do in order to avoid food poisoning.  In truth, care should be exercised right from the start.  You need to learn how to shop with care.  You should make it a habit to check expiration dates especially of raw foods like meat and poultry products.  You should also make sure that grocery items are correctly separated.  Do not mix food items like fruits and raw meat.  Store food items properly.  Foods that should be kept in the freezer should be stored in the freezer immediately.

By doing these simple things, you will be able to protect yourself, your family or your customers from food poisoning.

Image Credit : indianwomenshealth.com

Popularity: 2% [?]

Currently 1 comment - But what do you think?