How Much You Know About Your Food?

Have You Ever Thought Of What You Add To Your Body?

Today in this fast world, the food of people is also changing its form so as to cope up with the fast growing world. In that transformation, food along with its appearance has also changed its qualitative and nutritious form. In the pace of transformation it has degraded its every aspect and trait.

Majority of people today do not care about their food. Rather than eating a nutritiousand healthy  meal people prefer to fill their stomachs with entire junk. And thus harms their body in long run. According FOOD AND AGRICULTURE ORGANISATION ,UN ,63% of total world population is suffering from diseases, cancers, and genetic malformations due unavailability of healthy food.

Of course! The right nutrition is your right kind of workout!
Several research studies have shown that the kind of food we consume at early stages of life sets in the metabolism pace of our body for the rest of our life. Therefore, the benefits of eating right at early years will be greater and long lasting.
Nutrition, health, and wellness are intricately inter-linked. Aberrations in our nutrition tend to influence significantly on our health and well-being. Gradually, but unfortunately, our eating habits have changed in a significant way from their usual, natural pattern. Each passing day, various hazardous agents enter our body through our diet
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Today, millions of people around the world puzzled to understand the right nutrition for them. Even though there is abundance of cheap, healthy food available around us, somehow the link between good food and health has been missing. Partly, this is because of the lack of clear information regarding "how to eat?" and, moreover, "what to eat?".

It is, therefore, imperative to each one us to understand the nutritional requirements of our body. All of us are curious about finding out "what is a well-balanced diet in order to stay healthy and to enjoy productive life?".

Certain level of knowledge about the food science is necessary regarding food items' nutrition value, their anti-oxidant strength, storage quality, processing methods and consumption. Every effort should be made to have all the nutrients in right quantities, proportion, hygienic and free from harmful germs and chemicals.

WHY NOT TO EAT JUNK FOOD?

Fast food nutrition should make up a minimal part of a healthy diet. Fast foods and junk foods are high in fat, sodium and sugar, which can lead to obesity and a range of attendant health problems, including diabetes, heart disease and arthritis. Here are the facts about how excessive junk food consumption affects your body.

Junk Food Affects Your Energy Levels

Junk food doesn't contain the nutrients your body needs to stay healthy. As a result, you may feel chronically fatigued and lack the energy you need to complete daily tasks. The high levels of sugar in junk food puts your metabolism under stress; when you eat refined sugar, your pancreas secretes high amounts of insulin to prevent a dangerous spike in blood sugar levels.
Because fast food and junk food don't contain adequate amounts of protein and good carbohydrates, your blood sugar levels will drop suddenly after eating, leaving you feeling grumpy, fatigued and craving sugar.

Junk Food Contributes to Poor Performance and Obesity

Junk food contains large amounts of fat, and as fat accumulates in your body, you'll gain weight and could become obese. The more weight you gain, the more you'll be at risk for serious chronic illnesses such as diabetes, heart disease and arthritis. You could even have a heart attack.

The high levels of fat and sodium in junk food can cause high blood pressure or hypertension. Excessive dietary sodium can also have a negative effect on renal function, even leading to kidney disease.

In the short term, high levels of dietary fat lead to poor cognitive performance. You'll feel tired and have trouble concentrating because your body might not be getting enough oxygen.

Junk Food Can Damage Your Liver and Your Heart

The high levels of fat and sodium in junk food and fast food can contribute to heart disease by raising blood cholesterol levels and contributing to arterial plaque build up. The high levels of trans fatty acids found in many junk foods and fast foods can lead to fatty liver deposits, which, over time, can cause liver dysfunction and disease.

Junk Food Can Lead to Diabetes

Over time, the high levels of sugar and simple carbohydrates in junk food can lead to type 2 diabetes. This occurs because eating too much sugar puts your metabolism under stress; when you eat a lot of refined white sugar and simple carbohydrates, your body has to pump up insulin production to prevent a dangerous spike in blood sugar levels.Because junk food doesn't contain the protein or complex carbohydrates that your body needs to maintain consistent blood sugar levels, your blood sugar levels will drop suddenly soon after eating. You'll crave sugar and likely end up eating more junk food.Over time, this stress damages your body's ability to use the insulin secreted by your pancreas. A healthy diet can help maintain your body's insulin sensitivity.Even in the short term, eating too much junk food can make you feel really uncomfortable. It can lead to mood swings and constipation, and lower your energy levels so that you lack interest in the exercise you need to burn off those extra calories.

JUNK FOOD Vs. HEALTHY FOOD

11 Facts You Didn't Know About Healthy Lifestyles

11 Facts About Healthy Living

• More than 1/3 of adults and over 12.5 million children and teens in the US are obese. In the last 30 years, obesity in children and teens has nearly tripled.
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• One can of soda contains 10 teaspoons of sugar and the average American adult drinks 500 cans of soda every year, estimating about 52 pounds of sugar consumed in soft drinks alone.
• In a survey of 9th through 12th graders in 2011, 13.1% of the teens admitted to skipping breakfast in the past 7 days, while 11.3% had drunk 3+ servings of soda per day in the same time frame.
• Excess meat consumption is bad for the planet, for our health, and for the well-being of animals. Ask your school to host meatless Mondays in your cafeteria to keep meat consumption down. Sign up for Meatless Mondays.
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• In 2011, more than 15% of the students were overweight, and more than 12% admitted to starving themselves for 24 hours or more in the last month in an attempt to lose weight.
• Breakfast is the most important meal of the day because it feeds your body and mind with the necessary nutrients and energy to function throughout the day. Eating breakfast regularly will also help keep weight off because it gets your metabolism going.
• Children need 9+ hours of sleep per night for their bodies to function properly. Less than 1/3 of high school students in 2011 reported getting 8 or more hours of sleep per night.
  
• Physical activity like aerobic exercise (walking, running), muscle-strengthening (weight-lifting), bone-strengthening (jumping rope), and balance and stretching activities (yoga, Pilates, dancing) are especially beneficial to a healthy body
• Foods that don’t expire contain unnatural preservatives, additives, and chemicals that deteriorate your body. Focus instead on fruits, vegetables, lean meats, whole grains, low-fat dairies, and above all, moderation in whatever you eat.
• The rate at which your body burns calories when you are resting is called your “resting metabolic rate.” If you cut calories below what’s needed for RMR, your body will go into survival mode because it doesn’t have the energy to perform basic functions.
• For teens, the recommended caloric intake is 2,100 calories, but it is important to base your diet on your level of physical activity. Depending on how active you are, you can determine how many daily calories are healthy for your weight and lifestyle.

TOP 10 FOODS FOR CHILDREN

Eating Healthy Food Alone Would Not Help You Live Bright!
Exercise Is Combo With It!

Healthy food is food considered beneficial to health in ways that go beyond a normal healthy diet required for human nutrition. The United States, health-related claims on nutrition facts labels are regulated by the U.S. Food and Drug Administration (FDA), while advertising is regulated by the Federal Trade Commission.

There are different kinds of food in the world which help in making a person healthy. Some of them are:

Lemon

Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones,

Broccoli

One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients,

Dark chocolate-

Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals,

Potatoes

One red potato contains 66 micrograms of cell-building folate — about the same amount found in one cup of spinach or broccoli,

Salmon

A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer,

 Walnuts

 Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts. Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don't skip the SPF!),

 Avocado

Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent,

Garlic

It is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli,

Spinach

It contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health,

Beans

 Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.

These foods are rich in different types of nutritive content. They make up a large part of a balanced diet. Foods which contain a lot of nutrition are sometimes referred to as "Super Food". 

Exercise Is Just As Important As Your Food!! 

         Another important aspect of a healthy lifestyle is exercise. It energises the mind and body and helps in improving our immunity. There are different forms of exercise practised in different regions, like lunges and squats, push-ups, pull-ups, sit-ups and other cardio-vascular exercises.

 Yoga originated in India and is practised in different parts of the globe. Bakasana, Bhujangasana, Mayurasana, etc. are parts of yoga. Vinyasa burns up to seven calories a minute, according to a study published in the journal Medicine & Science in Sports & Exercise. Ashtanga requires strength and endurance, so you’ll get the most out of it if you practise regularly. Kundalini was developed to calm the mind and energise the body through movement, the chanting of mantras, and breathing.  Surya Namaskar, a part of yoga is believed to be essential in making a person's body fit and healthy.

          Healthy food and regular exercise makes a person fit. It improves the focus and concentration and is considered the most important part of a healthy lifestyle. So, start living healthy, today!

Developing healthy eating habits will help you reach your goals, while ensuring you feel energised and able to enjoy life.

Here are a few eating habits which, once you've made them part of your routine, will have you set up for life.

1. Eat Healthy Unprocessed Food

Many of the packaged foods we buy today are aimed at convenience and involve the minimum of preparation time on our part - but they're not that healthy.
They often contain high amounts of preservatives, man-made colourings and other added chemicals, and as 12WBT dietitian Georgie Moore explains, there are other downsides.
"Packaged foods tend to be higher in fat, salt and sugar than food cooked from scratch, while lacking nutrients and fibre," she says.

Get into the habit of preparing meals from unprocessed foods and you will reap the health benefits.
This means cooking with fresh vegetables, lean meat, eggs and milk and eating plenty of fruit, nuts and legumes.

2. Switch to Healthy Whole Grains

Whole grains offer far more nutrients and fibre than their refined "white" varieties.And in a 2012 study at the University of Copenhagen, researchers found that overweight people who ate wholegrain wheat products lost more weight than those who ate refined wheat, and they also came out with lower cholesterol."Whole grains tend to have a lower GI (glycaemic index), so they help keep you feeling fuller for longer and maintain your energy levels and concentration," Georgie says.On the taste side, whole grains have more texture, flavour and nuttiness than refined ones.Adding whole grains such as quinoa and buckwheat to salads and other meals will add a heap of nutrients.

3. Change to Healthy Cooking Methods

The more you "do" to your food, the less it does for you.
So avoid things like deep-frying, which drenches your food in unnecessary calories, and boiling vegetables until they're drained of colour, as this will sap them of nutrients.

So avoid things like deep-frying, which drenches your food in unnecessary calories, and boiling vegetables until they're drained of colour, as this will sap them of nutrients.

4. Eat Healthy Portion Sizes

In today's supersized world, it can be hard to know what a healthy portion looks like.
All the advertising we see seems to be aimed at encouraging us to eat and drink a lot.
Plate sizes in restaurants get bigger and bigger, as do the servings themselves.

So it's little wonder that many of us consume more than we need on a daily basis, as our eating habits have changed without us even realising it.

5. Understand Healthy Eating-Out Options

Restaurants and cafes can seem like a minefield, not least because their portions are often much bigger than we need.

It's also tempting to go for the less healthy menu options. But that doesn't mean you can't put healthy eating habits in place when you're out with friends. Georgie suggests using the plate-portioning guide (see above) to help you when eating out. And you don't have to eat everything on your plate!

6. A Food Diary Will Help Your Healthy 

Eating Habits

Keeping a diary of everything you eat and drink throughout the day will give you a clear picture of how much you're consuming and how healthy it is.
It's not until we write everything down that we can see where to improve.

7.Water: Nature's Healthy Drink

Water is essential for life - it's required for digestion, absorption and transportation of nutrients, for elimination of waste and to regulate body temperature.
According to the Australian Dietary Guidelines a healthy amount for men to drink is 2.6 litres per day and women should have 2.1 litres (or 8 to 10 cups per day).