Tips for healthy eating with fruits and vegetables
Zaak OConan

Everyone knows the importance of a diet rich in healthy fruits and vegetables. Most people do not eat enough of these important foodstuffs, and increasing your consumption of fruits and vegetables is probably the single most effective thing you can do to improve your overall health. Eating enough fruits and vegetables does not need to be chore. After all, fruits and vegetables are delicious, easy to buy and easy to use.

In addition, fruits and vegetables are rich sources of antioxidants, which are though to play an important role in maintaining good health. Antioxidants have been studied for their effectiveness at preventing cancer, heart disease and even reversing the signs of aging. In addition, fruits and vegetables are excellent source of trace elements and micronutrients. These important elements are not available in any vitamin pill; they must be obtained from the daily diet.

Tips for choosing the best fruits and vegetables
– When possible, choose fresh fruits possible. Fresh fruits and vegetables may contain more nutrients than frozen or dried varieties.
– Even though fresh is best, frozen and canned vegetables are great for out of season varieties. When buying canned fruits, avoid those packed in syrup and opt for those packed in water or juice.
– Choose fruits and vegetables in a variety of colors. Not only are bright, colorful fruits more attractive, but the different colors indicate different types and amounts of nutrients. For instance, yellow and orange fruits and vegetables are good sources of beta carotene, while dark green leafy vegetables are rich in vitamin C and calcium.
– Be careful when cooking vegetables. A quick steam in the microwave with minimal water added is the best way to prevent loss of nutrients when cooking.
– Keep your vegetables healthy by adding minimal butter, margarine and oil. Most vegetables can be flavored using a stock, a low fat yogurt or fresh fruit pieces.

Understanding portion sizes
We have all heard the government recommendations that we eat 5 to 10 servings of fruits and vegetables per day. This talk of servings and portions can sometimes be confusing, so let’s take a look at just what a serving consists of.

A serving of a fruit or vegetable can be:

– A medium sized piece of fruit, such as an apple, banana or orange
– One large slice of a fruit like a cantaloupe, melon or pineapple
– Two pieces of small fruit, such as a kiwi fruit or plum
– One cup of strawberries, raspberries or grapes
– One half cup of fresh fruit salad
– One half cup of stewed or canned fruit
– One quarter cup of dried fruit
– One half cup of 100% pure fruit juice
– One half cup of cooked, canned or frozen vegetables
– One side salad

Unlike with many other types of foods, more is better when it comes to fruits and vegetables. When planning and preparing meals, it is important to plan ahead and include as many servings of fruits and vegetables as possible. Proper meal planning and shopping are the best ways to meet the five a day minimum recommendation for fruit and vegetable consumption.

Some tips for healthier living
– Stock the fridge with healthy snacks like celery sticks and carrots
– Keep a bowl of fruit, stocked with healthy attractive fruits like oranges, apples and bananas, on the kitchen counter and dining room table
– Drink a glass of 100% pure apple, orange or grapefruit juice every morning
– Warm up a cold day with a steaming bowl of vegetable soup
– Eat at least one salad every day. Experiment with different salad additions, like broccoli, sprouts, carrots and green peppers.
– Snack on fruits like apples and oranges. Dried fruits like apricots and raisins also make handy and nutritious snacks
– Add sprouts, cucumbers, lettuce and tomatoes to sandwiches for extra variety
– Garnish meals with chopped or grated carrots
– Strive for at least two servings of vegetables at each evening meal
– Use your creativity to create exciting vegetable stir fries for family and friends
– Spice up the grill with vegetable and fruit kebobs
– Use baked apples and pears as great low calorie desserts
– Add vegetables like carrots, cabbage, onions, lentils and peas to soups, stews and casseroles.
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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The benefits of healthy nutrition
John Gibb

Question: What are some of the benefits of healthy nutrition? What makes a healthy diet worth it?

Answer:

The effects of having a healthy nutritional diet are innumerable. The human body needs various nutrients and minerals to keep it functioning in tip-top shape, and the only way this can be accomplished is by maintaining a healthy diet including vitamins and minerals. These nutrients are necessary to the body for three different reasons; they are crucial for obtaining energy, helping your body grow, and repairing worn out tissues. If your diet lacks certain necessary vitamins, your health may suffer. Therefore, the primary benefits of healthy nutrition are mainly that it keeps your health up.

A sound nutritional schedule is recommended by doctors when a patient is inflicted with any of a number of diseases. Keeping your nutrition up when afflicted with such diseases as cancer or aids can be key to your survival.

Question: How can I make my diet more nutritious?

Answer:

For a balanced and nutritious diet, it is recommended to cut down on red meat consumption. Also, consumption of dairy foods, desserts, refined foods, tea, coffee, alcohol, and all types of oil except olive oil should be kept to a minimum. Olive oil is a powerful anti oxidant, which we take daily within our diets.

Most people do not get enough vegetable proteins. These can be great for your health, and eating such foods as whole grains, lentils, beans, nuts, fresh vegetables and fruits, or soy based products is highly recommended. In addition, you need to pay careful mind to your daily mineral intake. Vitamins and minerals help your body operate on a more sound schedule, and a lack of these precious materials can really show in your health and well-being.

The benefits of healthy nutrition combined with a steady vitamin regimen are the keys to keeping your body in the best shape possible. There are multi-vitamin supplements that can greatly aid in your quest for sound health.

Why not look in to a product that meets all of the above and more. Total Balance
from Xtend-Life Natural Products is well worth looking in to. We have been using this supplement and have noticed a general sense of well being. Our energy levels have also improved, and we generally feel more positive than ever before.
We have searched around for many multi ingredient supplements, and to be honest, haven’t even come close to finding a supplement that can give these types of quality ingredients at the prices they offer.

About the Author

John Gibb manages http://www.nutritional-supplement-guides.com

The site dedicated to health nutrition

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Men And Food Allergies What’s Healthy and What’s Not Part 2
Robert Walker

Tips for Managing Specific Food Allergies
Milk, Egg, Peanut, Tree Nut, Fish/Shellfish, Soy, Wheat
Traveling with Food Allergies
Other Resources
E-mail this Information to A Friend
Other Topics in the Consumer Focus Archive
The Basics of Food Allergies

Food Labels
Food labels usually list all the ingredients in any given food thats why its important to

read the labels. If you see one of your food allergens listed, dont eat the food. The problem,

though, is that a food protein can have more than one name. Different names for some food

ingredients, along with some tips for managing the specific food allergy, appear below:

Tips for Managing Specific Food Allergies
Milk Allergy

Other names for milk proteins may include:

Casein, caseinates, rennet casein
Lactalbumin, lactalbumin phosphate, lactoglobulin, lactulose
Some hidden sources of milk:

Many restaurants put butter on steaks after they have been grilled for extra flavor but the

butter it is not visible after it melts.
Some brands of tuna fish contain casein (a milk protein).
Some meats contain casein as a binder be sure to check the labels carefully.
Deli meat slicers are frequently used for both meat and cheese products.
Commonly asked questions:

Q: Is goat milk a safe alternative to cow milk?
A: No, it is not a safe alternative. Goats milk protein is similar to cows milk protein and

may cause a reaction in milk-allergic individuals.
Q: Do these ingredients (Calcium lactate, Calcium stearoyl lactylate, Cocoa butter, Cream of

tartar, Oleoresin, Sodium lactate, Sodium stearoyl lactylate, and Lactic acid) contain milk?
A: These ingredients do not contain milk protein and need not be restricted by someone avoiding

milk. However, lactic acid starter culture may contain milk and should be avoided.

Egg Allergy

Other names for egg proteins may include:

Albumin (also spelled albumen), and meringue or meringue powder.
Some hidden sources of egg:

Some commercial brands of egg substitutes contain egg whites.
For you coffee drinkers be aware that, in some instances, eggs have been used to create the

foam or milk topping on special coffee drinks and are used in some bar drinks.
These items may include egg protein: artificial flavors: lecithin; macaroni; marzipan;

marshmallows, and nougat.
Most commercially processed cooked pastas (including those used in prepared foods such as soup)

contain egg or are processed on equipment shared with egg-containing pastas. Boxed, dry pastas

are usually egg-freefresh pasta is usually egg-free, too. But, as always, it is important to

read the label or ask about the ingredients before eating pasta.
Eggs are used in some salad dressings.
Commonly asked questions:

Q: Is a flu shot safe for an individual with an egg allergy?
A: If you are allergic to eggs, speak to your doctor before receiving a flu shot. Influenza

vaccines are grown on egg embryos and may contain a small amount of egg protein.

Peanut Allergy

Some hidden sources of peanuts:

Arachis oil is peanut oil.
Artificial nuts can be peanuts that have been de-flavored and re-flavored with a nutty taste,

such as pecan or walnut.
Peanut butter, peanut flour.
Mandelonas are peanuts soaked in almond flavoring.
Cold pressed, expelled or extruded peanut oil.
African, Chinese, Indonesian, Mexican, Thai, and Vietnamese dishes often contain peanuts, or are

contaminated with peanuts during preparation. Dishes to avoid include: baked goods; candy; chili;

egg rolls; enchilada sauces; flavoring; marzipan; nougat, and sunflower seeds.
Foods sold in bakeries and ice cream shops are often in contact with peanuts.
Many brands of sunflower seeds are produced on equipment also used for peanuts.
Keep in mind most experts recommend peanut-allergic individuals avoid tree nuts.
Learn More Man Health Issues At http://todays-man-health-advocate.com
Commonly asked questions:

Q: Can a peanut allergy be outgrown?
A: Recent studies indicate up to 20 percent of children diagnosed with a peanut allergy outgrow

it.

Note: Peanuts can be found in many foods check all labels carefully as they can cause severe

allergic reactions. If your doctor has prescribed epinephrine, be sure to carry it with you at

all times. Individuals allergic to peanuts are often told to avoid tree nuts as well.

Tree Nut Allergy

Some hidden sources of tree nuts:

Artificial nuts can be peanuts that have been de-flavored and re-flavored with a nutty taste,

such as a pecan or walnut.
Mandelonas are peanuts soaked in almond flavoring.
Mortadella may contain pistachios.
Tree nuts have been used in many foods including barbecue sauces, cereals, crackers, and ice

cream.
Kick sacks, or hacky sacks, and bean bags are sometimes filled with nut shells.
Commonly asked questions:

Q: Should coconut be avoided by someone with a tree nut allergy?
A: Coconuts are not usually restricted in the diet of an individual allergic to tree nuts. But

some people have reacted to coconut, therefore, discuss this with your doctor before introducing it into your diet.
Q: Is nutmeg safe?
A: It is considered safe for someone who is allergic to tree nuts but, as always, consult your

physician.
Q: Should water chestnuts be avoided?
A: They are not a nut but an edible portion of a plant root, and are considered safe for

someone who is allergic to tree nuts.

Note: Individuals allergic to specific tree nuts are advised to avoid all tree nuts and peanuts

as well.

Fish and/or Shellfish Allergy

Allergic reactions to fish and shellfish are commonly reported in both adults and children.

Fish-allergic individuals should be cautious when eating away from home. You should avoid fish

and seafood restaurants due to the potential risk of cross-contamination in the food-preparation

area of your non-fish meal from a counter, spatula, cooking oil, fryer, or grill exposed to

fish. Also, fish protein can become airborne during cooking and cause an allergic reaction some

individuals have had reactions from walking through a fish market.

Some hidden sources of fish/shellfish:

Suriimi (imitation crab meat) contains fish.
Caesar salad dressings and steak or Worcestershire sauce often contain anchovies.
Caponata, a traditional sweet-and-sour Sicilian relish, can contain anchovies.
Commonly asked questions:

Q: Should iodine be avoided by fish or shellfish-allergic individuals?
A: Allergy to iodine, allergy to radiocontrast material (used in some lab procedures), and

allergy to fish or shellfish are not related.

*Allergic reactions to fish and shellfish can be severe and are often a cause of anaphylaxis. It

is generally recommended that individuals who have had an allergic reaction to one species of

fish or positive skin tests to fish avoid all fish – the same rule applies to shellfish.

Soy Allergy

Avoiding products made with soybeans can be difficult since soybeans have become a major part of

processed food products. Keep in mind, soybeans and soy products are found in baked goods, canned

tuna, cereal, crackers, infant formulas, sauces, and soups. Some brands of peanut butter list soy

on their labels. Soy-allergic individuals should consult their doctor whether or not to avoid

soybean oil and soy lecithin.

Wheat Allergy

Some hidden sources of wheat:

Keep in mind to read food labels carefully some brands of hot dog buns and ice creams contain

wheat.
Some types of imitation crabmeat contain wheat.
Wheat flour is sometimes flavored and shaped to look like pork, beef and shrimp, especially in

Asian dishes.
Many country-style wreaths are decorated with wheat products.
Commonly asked questions:

Q: Are kamut and spelt safe alternatives to wheat?
A: No. Kamut is a cereal grain which is related to wheat. Claims that spelt is safe for

wheat-allergic individuals are untrue. Wheat-allergic individuals can react as readily to spelt

as they do to common wheat.

Note: If you have food allergies, dont be shy about asking restaurants, friends, or anyone else

serving you food to list the foods ingredients.

For More Man Health Information Benefits Click Here http://todays-man-health-advocate.com

Traveling with Food Allergies
Remember, your food allergy will always travel with you. To ensure that your next trip is

relaxing and enjoyable, you should plan for the changes in your environment that may affect your

food allergies.

Pack all medications you will need on your trip in your purse, briefcase or carry-on luggage so

you dont lose them if your luggage is delayed.
Make sure you bring more than enough, and store your medications in their original containers,

which list instructions on how to take the medication and obtain refills. Also, when flying

abroad, the original container identifies the medicines for custom officials.
Be extremely cautious when eating airline food. Since the food comes from a vendor, no one on

board may be able to tell you the specific ingredients of the foods.
Make sure to carry your portable, injectable epinephrine in case you have a severe reaction while

in flight.

About the Author

Robert Walker is a health information marketer and writer that writes for
The Men’s Health Advantage Report at http://todays-man-health-advocate.com.

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How to Make Healthy Food Choices!
Hans Hasselfors

It’s Thursday afternoon, you have thirty minutes to get from
work, go by the house and pickup Heath, Jamie’s already at
basketball practice, oh, and what about dinner? Does this
scenario seem familiar? If you’re a working Mom, I can promise
that it is a familiar scene.

So how do you make healthy food choices, when you only have
fifteen minutes to prepare your meals? Well, the first thing you
should realize is that quite often, healthy choices do not
necessarily equate to two hour meals. You can make healthy food
choices that are as quick to prepare or pickup as the unhealthy
ones.

For example, sub sandwiches are a healthier alternative than
pizza or burger and fries, but do not really take any longer to
pickup. Salads can be prepared in just a few short minutes, and
provide for the necessary vegetable daily requirement. Don’ care
for the usual salad? Make a Waldorf or fruit salad, either way
you’ve changed it up a bit, and still provided a health choice.
As for the dressing, oil based or vinegar based dressings are
much better for you than the cream based, and are really more
tasteful. Okay, suppose salads aren’t what your kids like. What
about other prepared foods that are also healthy foods? Healthy
Choice is a brand of frozen entrees or meals that take only a
few minutes in the microwave to prepare, and are still healthy
alternatives. Baked rather than fried is always a better choice,
and many supermarkets today offer baked products fresh from
their bakery, ready to go.

Still aren’t satisfied? You want a place to go and actually sit
down and eat. There are still many healthy alternatives for a
family when going to eat at a restaurant. Restaurants that offer
buffet style meals are great choices. Thanks to many of the
health conscious consumers out there, buffets have added baked,
broiled, and fresh food choices to the display. Fresh fruits and
vegetables are usually always available on food bars, along with
broiled or steamed vegetables. Meats are just about as varied,
with many of the choices being offered in a fried and baked
option. And if you’re up for dessert, watermelons and grapes are
just as satisfying as the Boston cream pie.

You can always throw up objections when it comes to healthy
eating, the real trick is in realizing it’s your body that will
suffer. Or your children that will suffer from the unhealthy
choices you make. Why not start with healthy options, set the
right example, and you will have children that make health
conscious intelligent decisions about their eating.

Okay, now back to our Thursday afternoon juggling act. You’ve
dropped Heath at baseball practice, picked Jamie up from
basketball, and you have exactly fifteen minutes to make a
decision about dinner. As you sit at the red-light contemplating
your options, there is a Subway, a Pizza Hut, and a grocery
store with a deli in the same shopping center. How can this
still be a difficult choice to make?

DISCLAIMER: This information is not presented by a medical
practitioner and is for educational and informational purposes
only. The content is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always
seek the advice of your physician or other qualified health care
provider with any questions you may have regarding a medical
condition. Never disregard professional medical advice or delay
in seeking it because of something you have read. Since natural
and/or dietary supplements are not FDA approved they must be
accompanied by a two-part disclaimer on the product label: that
the statement has not been evaluated by FDA and that the product
is not intended to “diagnose, treat, cure or prevent any
disease.”

About the author:

About the Author: This article was published by Hans Hasselfors
from http://www.SubmitYourN
ewArticle.com. Visit our article directory for more articles
about health food.

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