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How to choose the leanest cuts of meat for

How to choose the leanest cuts of meat for healthy eating
Zaak OConan

Choosing the right cuts of meat is one of the most difficult things to do when following a healthy lifestyle. Meat can be among the most calorie and fat dense foods, and it is not always easy to spot the leanest cuts of meat in the butcher’s case.

It is important, however, to choose lean cuts of meat when cooking healthy dishes. Even the lowest fat meal can be sabotaged by the addition of a high fat pork chop, roast or other cut of meat.

Of course it is still possible to include meat in a healthy diet. There are many lean cuts of meat available at the local grocery store, and meet provides much needed protein for energy and muscle development.

The key to buying the leanest cuts of meat for your healthy diet is to examine the cuts of meat carefully, and to have any additional fat trimmed. In cases where the grocery store has its own butcher, this is a relatively easy process. Most in store butchers are happy to show customers the various cuts of meat, and to trip the meat to their specification.

In the case of grocery stores where all the cuts of meat is prepackaged, choosing the leanest cuts is often more difficult. Meat is often packaged to conceal the fat, so additional trimming may need to be done once the meat is purchased.

It is important, however, to trim meat carefully, no matter where it is purchased. Trimming the extra fat off the meat you cook is very important when preparing healthy meals for yourself and your family.

Shopping for good cuts of poultry is much easier than finding the leanest cuts of meat. That is because the most common poultry products, such as chicken and turkey, are naturally low fat. There are high fat varieties of poultry, such as goose and duck, but these are not served on a regular basis in most homes.

The biggest problem poultry shoppers face is the calories and fat added by chicken and turkey skin. Most grocery stores sell skinless varieties of chicken breast, and these can be a great time saver. If the skinless varieties are a lot more expensive, however, it may be more cost effective to buy the cheaper cuts and remove the skin yourself.

Like poultry, most varieties of seafood are naturally low in fat. Salmon is probably the best known exception to this rule; salmon is fatty for fish, but still much leaner than many cuts of meat. Most varieties of fish, however, are naturally lean and very healthy.

As a matter of fact, those striving to follow a healthy diet should try to add more fish and seafood to their diet. Fish is very high in protein, and low in fat and relatively low in calories. This is a valuable combination for any one food.

As with many aspects of smart food shopping, when it comes to meat, poultry and seafood, fresher is better. There are a number of prepackaged, ready to heat and eat, varieties of meat, seafood and chicken at the local grocery store. While these products can be fine for an occasional quick meal or snack, they should not form the basis of a healthy diet.

The reason for this is simple. Processing meats, seafood and poultry often involves the use of unhealthy additives such as preservatives and sodium. Check the sodium level of any processed meat products you buy, and use such products only occasionally.

While buying fresh meat, seafood and poultry products is best, it is important to handle such foods properly on their journey from the grocery store to the dinner table. Improper food handling is responsible for the vast majority of food borne illness in the United States, and it is important to handle any raw meat, seafood or poultry product carefully.

Probably the most important part of food handling safety is making sure that foods that are not cooked, such as salads and breads, do not come into contact with raw meat, poultry or seafood. Most food borne pathogens are killed during the cooking process, but they can easily spread to salads and other uncooked foods if care is not used.

That means scrubbing counter tops carefully with an antibacterial product, using separate cutting boards for meats and vegetables, and of course washing your hands thoroughly after handling meat, poultry or seafood products.
About the Author

Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at http://your-health-center.com


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How to choose low fat high fiber foods for

How to choose low fat high fiber foods for a healthy diet
Zaak OConan

Raising the level of dietary fiber, while lowering the amount of fat in your diet, is one of the most effective changes you can make, both in terms of weight loss and overall health and fitness. Unfortunately, most people consume too much fat and not enough fiber, and reversing that trend can be difficult even for the most motivated.

A good place to start is by knowing which foods are highest in dietary fiber. Eating a diet rich in these foods is a good way to boost fiber while lowering fat and other negative dietary elements.

When boosting the amount of fiber in the diet, however, it is best to start gradually in order to let your body adjust. An abrupt change in the amount of fiber in the diet can lead to cramps, abdominal pain, bloating and gas.

Among the highest fiber foods are cooked legumes (including dried peas and beans), dried fruits, nuts, sesame seeds, sunflower seeds, and berries. These foods all contain more than six grams of fiber per serving.

Foods which contain from four to six grams of fiber per serving include a baked potato (with the skin), apples, pears, barley, brown rice, bran muffins, lima beans, snow peas, green peas and sweet potatoes.

Further down the scale at two to four grams per serving are vegetables, citrus fruits, whole wheat bread, rye bread and melons. These foods are still good sources of fiber, but you will need to eat more of them to get the full effect. That’s fine, though, since they are healthy, nutritious foods in many ways.

In order to enjoy healthier eating habits for life, it is important to make fundamental changes in the way you shop, cook and eat. A diet should be more than a temporary change in eating habits; a true dietary change must be one you can follow for a lifetime.

When doing the weekly grocery shopping, get into the habit of hitting the produce section first. Fill your shopping basket with fresh, in season fruits and vegetables, as they are rich sources of vitamins and minerals as well as fiber. Canned fruits and vegetables are good substitutes when the fresh varieties are out of season.

When choosing baked goods, always try to find those made with more nutritious and fiber rich whole wheat flour, wheat bran, oat bran, poppy seeds, sesame seeds, oatmeal or raisins.

Become a label reader. The federally mandated nutritional labels contain a wealth of valuable information for those who take the time to understand them. Nutritional labels contain valuable information on the calorie content, fiber content, and vitamin content of all packaged foods, and many meats, seafood and poultry products as well.

Finally, there are some popular myths about fiber. It is important to dispel these myths as you seek to increase the level of fiber in the diet.

The first myth concerns the relationship of crispness to level of fiber. In short, the crispness of a food is no indication of the amount of fiber it contains. For instance, the vegetables commonly used in salads, although crisp, are not significant sources of fiber. The crunch of the lettuce is a result of the amount of water it contains, not its fiber content.

Many people also think that cooking foods breaks down fiber – it does not. Cooking has no effect on the fiber content of foods. Peeling vegetables and fruits, however, does remove some of the fiber, since the skins of fruits and vegetables contain fiber. Edible skins, such as apple peels, can be good sources of fiber.

No matter what your reasons for increasing the amount of fiber in your diet, you may well find that this is one of the most positive dietary changes you ever make. Increasing fiber can have a significant impact on your future health and well being, and the change is easier to make than many people think.
About the Author

Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at http://your-health-center.com


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Do You know how to choose the best meat

Do You know how to choose the best meat for healthy eating?
Zaak OConan

Choosing the right meat and poultry products can be one of the most difficult parts of cooking and eating for better health. Meat, seafood and poultry are important sources of protein, iron, vitamins and minerals, but they are often laden with undesirable qualities such as saturated fat and cholesterol as well. Choosing the best, leanest cuts of meat is important to any health conscious shopper.

One of the most important things to know when choosing meat, seafood and poultry products is that less is often more. That means buying meat, seafood and poultry products that have been processed as little as possible. The past few years have seen quite a jump in the number of convenience foods, but these foods are often much less healthy than their fresh meat counterparts.

One reason why this is so is the need preservatives, sodium and other additives. Foods that are frozen, microwavable or ready to eat often contain large amounts of sodium, often more than you need in several days. While it is fine to keep a couple of these convenient foods on hand for quick meals, they cannot form the basis of a healthy eating lifestyle.

Fresh meat, seafood and poultry, on the other hand, does not suffer from the need to add sodium or preservatives. Buying fresh meats and seafood, and preparing it yourself, is the best way to have confidence in the nutritional quality of the food you feed your family.

Of course no discussion of fresh meat is complete without a note or two about safe handling techniques. Food borne illnesses can easily be spread through contaminated meat, poultry and seafood, and it is impossible to tell from looking if the product is contaminated. Since cooking to the proper temperature destroys these food borne pathogens, the most important thing is to keep raw meat and poultry away from foods that will not be cooked.

That means keeping things like salad bowls and bread plates well away from the area of the countertop where the meat is prepared. Any surface touched by raw meat, seafood or poultry should be thoroughly cleaned with an antibacterial solution, and separate cutting boards should be used for vegetables and meats. Following these basic food hygiene practices is the best way to protect yourself and your family from food borne illnesses.

Cutting the fat is also an important consideration when it comes to choosing meat, seafood and poultry. While most types of fish are healthy and low fat, some fish, such as salmon, can have significant fat content. Again, the nutritional labels should be your guide.

When it comes to chicken, the best course of action is to buy skinless, boneless chicken breasts. This type of poultry is healthy, convenient and easy to use. And best of all, skinless, boneless chicken breasts are often on sale, so stock up on them when your local grocery store runs its next promotion. A good alternative for those with the time is to buy regular chicken breasts and remove the skin and bone yourself. This is often a less expensive alternative than buying the boneless, skinless chicken breast.

Ground turkey can be an excellent and lower fat alternative to ground beef, but again it is important to read the label carefully. That is because ground turkey, particularly the less expensive brands, often contain skin and fat along with the lean meat. Ground turkey breast, or a brand with a lower fat content, can be a healthier alternative. Ground turkey breast can be used in any recipe that calls for ground beef, including burritos, barbecue, tacos, chili and even hamburgers on the grill.

And of course, eating healthy does not mean giving up delicious foods like beef and pork. Lean cuts of beef and pork can be an important part of a healthy diet. Beef and pork are both excellent sources of iron, zinc and B complex vitamins, and properly prepared, lean beef and pork are nutritious as well as delicious.

And finally, there are a number of lower fat, healthier alternatives to beef and pork. Meats like buffalo, venison and emu are much lower in fat than beef, while providing the same or even higher levels of protein. The downside of these exotic meats, of course, is the price, but if you can find a local supply at a good price they are definitely worth a look.
About the Author

Zaak O’Conan discovers and presents useful information on how to enhance and/or repair your life, body and relationships. You’ll find his other articles on eating better and other ways how to improve your life at http://your-health-center.com


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Healthy Way For Teens To Lose Weight

There is nothing wrong with eating. The problem occurs when the teenager eats too much food that contains fats and sugars which is reason that many become overweight. Studies show that those who are unable to control it want a quick solution. There are quite a few which are not effective and in reality are potentially dangerous.

One example is the vegetarian diet. In essence, there is nothing wrong with however teens who dont know any better have totally removed chicken and meat products from the dish.

Vegetarians believe it or not still need to eat a little meat such as those derived from poultry products and fish. This is because it has the essential nutrients that are needed while a teen is growing up.

Some people tend to forget all that but there is a downside to it. This is because the teenager will have to eat a wide variety of vegetables to compensate for this.

Some teens have tried drinking herbal tea. These products are very similar to laxative pills because the person will frequently be forced to go to the bathroom and get rid of it. Studies have shown that this is unsafe for a teen who will most likely suffer from dehydration or complications in the colon.

Teens are very susceptible to ads seen on television. There are some on the home television shopping network that promise to lose those extra pounds by going on a diet in just two weeks.

These usually focus on a low calorie diet plan. Although there is nothing wrong should this be done for an adult, again, this is harmful for teens. This is because a sudden loss in the calorie intake will prompt the body to take defensive measures and force one to eat a lot later on to compensate of the deficiency.

In fact, the same effects will happen should the teenager even think of going on a starvation diet.

Another unsafe way to lose weight will be vomit out the food that was eaten. This is worse than starving oneself because the body expels hydrochloric acid that burns the throat and the teeth.

So, is there a healthy way for a teen to lose the excess weight? The answer is yes. The first step is admitting to oneself that it has to end and then sharing this problem with members in the family to get the help and support.

Someone may recommend a diet plan that was made by a trained professionals and tested by doctors. There are so many to choose from and some focus more on carbs while others put more emphasis on consuming more proteins.

A healthy diet should have a good follow through with the right exercise. There are various workout programs like lifting weights, attending group classes or burning those calories on the treadmill.

There are also other sports such as basketball, football or swimming that the teen can engage especially when the body can still withstand the pressures of rigorous activity.

There is no such a thing as a fast way to lose weight. The only thing that exists is a safe and healthy one that can make this happen. There will be challenges ahead but this can only be achieved with the help of a trained professional.


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