Healthy Breakfast Foods
Sharon Hopkins

It is always surrounded by silly excuse of lack of time. And
still no one denies that fact that “breakfast” is the most
important meal of the day.

Why such a hullabaloo about this early morning meal? Well, for
starters, this meal comes after a break of 8 – 10 hours; hence
your blood sugar level will be low. Since your body has gone
with out food for such a long time, it needs nourishment to
kick-start its day. Therefore “breakfast” is considered to be an
important and essential meal of the day.

Breakfast benefits both, young and old. It is the key to jump
start your muscles and your day. People who eat breakfast
(healthy) daily are more likely to

– Consume more vitamins, minerals and less of fat and
cholesterol. – Increased strength and endurance. – Better
concentration and productivity all day long. – Control over
weight – Low cholesterol = no risk or little risk of heart
disease

Children who eat breakfast are likely to have better
concentration, problem-solving skills and eye-hand coordination.
They will be alert, creative, and less likely to miss days of
school.

If you think skipping this meal, will help you lose weight,
think again. By passing over this meal, your body will go in the
starvation mode and make you crave for snacks especially sweets.
Impulsive snacking on unhealthy foods can lead to weight gain.
So you motive of losing weight by skipping breakfast stays
unachieved.

Try to choose healthy foods from at least two food groups each
morning

– Fruits & Vegetables – Grains – Dairy – Proteins

A glass of pure fruit juice, bananas, yoghurt, low-calorie
muesli with semi skimmed or skimmed milk, fresh fruit salad with
few spoonfuls of low fat yoghurt, fresh and raw veggies mixed
with flavoured yoghurt, a slice of toast or plain bread with
eggs, boiled or poached are some of the options for breakfast.
Kids can enjoy a Smoothie with their favourite fruits; add dash
of yoghurt or honey to make it more delicious.

If you look forward to eating different kinds of healthy foods
for breakfast, you are less like to skip this meal. If time is
your hurdle, think about packing your breakfast or eating on the
‘run’, its better than skipping it altogether.

About the author:

Sharon Hopkins has been managing a number of diet, nutrition and
health websites that promote good health and unhealthy food
habits leading to a diseased body. Healthy”>http://www.diethealthclub.com/”>Healthy Food contain vital
nutrients that aid our body’s metabolic function.

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Getting the most from healthy fruits and vegetables
Tony Robinson

Fruits and vegetables are among the healthiest of all foods, and
the great variety of these foods at the local grocery store
makes it easier than every to enjoy great meals and snacks
anytime the mood strikes you.

The latest food guidelines recommend that adults eat from five
to nine servings of fruits and vegetables every day. While that
may seem like a lot, it is an important goal to strive for, and
a very reachable one.

A serving of a fruit or vegetable is equal to:

1 medium sized vegetable or fruit (such as an apple,
orange or banana) 2 small fruits (such as kiwi fruit or
plums)  cup of fresh, frozen or canned fruits or
vegetables  cup of 100% fruit juice  cup of
dried fruit 1 cup of green salad

Eating a diet that is rich in fruits and vegetables is a great
way to start a healthier lifestyle. Diets high in fruits and
vegetables have been shown to reduce the risk of heart disease,
diabetes, stroke and even some kinds of cancer. Diets high in
fruits and vegetables are also important in maintaining a
healthy weight.

Since different varieties of fruits and vegetables contain
different types and levels of nutrients, it is important to each
a good variety of fruits and vegetables. Eating a good
combination of yellow, orange, red and green fruits and
vegetables is a great way to ensure adequate levels of nutrition.

Fruits and vegetables are also an important source of fiber. One
way to maximize the amount of fiber you get from fruits and
vegetables is to eat the entire fruit and vegetable including
the edible peel. Eating fruits and vegetables whole, instead of
simply drinking fruit juice, is the best way to enjoy the fiber
these foods have to offer. Orange juice may be very healthy, but
it does not contain the same amount of fiber as a whole orange.

Getting sufficient fiber in the diet offers a great many health
benefits, including aiding in digestion, lowering levels of
cholesterol in the blood, reducing the risk of heart disease and
stroke, and reducing the chances of some forms of cancer. In
addition, fiber is though to play an important role in
controlling levels of blood sugar in diabetics. Fiber also helps
dieters feel full while limiting the number of calories you
consume.

Many people wonder if canned and frozen fruits and vegetables
are as healthy and nutritious as the fresh varieties. The simple
answer to this question is yes. Canned and frozen fruits and
vegetables contain just as many vitamins and minerals as their
fresh counterparts, so it is fine to replace fresh fruits and
vegetables with canned and frozen varieties when fresh ones are
not available.

Fresh fruits and vegetables are often less expensive, however,
especially when they are in season. In addition, local farmers
markets and produce stands are often great sources of the
freshest, most delicious fruits and vegetables at some excellent
prices.

How vegetables and fruits are prepared is just as important as
how they are chosen. It is important to rinse fresh fruit and
vegetables thoroughly under clean running water. This step is
important in order to remove any dirt, pesticide residue or
bacterial contamination. The outermost leaves of lettuce and
cabbage should be removed, and the outside of root vegetables
like carrots and potatoes should be removed, especially if you
plan to consume the skins of those vegetables. Vegetables and
fruits should be washed right before they are used in order to
keep them as fresh as possible.

The best ways to cook vegetables in order to maintain their
freshness are to boil, microwave or steam the veggies until they
are tender and crisp. It is best to use as little water as
possible when cooking vegetables. That is because overcooking
can destroy some of the valuable vitamins and minerals the
vegetables contain.

About the author:

Tony Robinson is a Company CEO, webmaster husband and dad. In
his busy lifestyle he has placed importance on health and
fitness. Visit http://www.eat-healthily.com for good eating tips
and techniques to assist you maintain a healthy lifestyle.

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Does Alcohol Have a Place In a Healthy Diet?
Ronnie Bussey

A number of recent news stories have reported that drinking alcoholic beverages has health benefits–some even imply that one or two drinks a day is a government-endorsed route to better health. Other stories say that alcohol abuse is related to many of the major causes of death in America.

The 1995 Dietary Guidelines advise: If You Drink Alcoholic Beverages, Do So In Moderation. This is virtually the same advice that has been given since 1980. The 1995 Dietary Guidelines added the comment that many individuals throughout the ages have drunk alcoholic beverages in moderation to enhance the enjoyment of meals. The Guidelines also note that there is some recent scientific evidence that for some individuals moderate alcohol consumption may reduce the risk of heart disease.

However, alcohol also has undisputed drug effects, which can be harmful under many circumstances. Some people, in particular, should not drink at all. Alcohol carries with it the risk of dependency and excess consumption, which can cause serious health problems. Therefore, the Dietary Guidelines recommend only that those who do drink alcoholic beverages do so in moderation. They do not recommend that those who do not consume alcohol begin drinking.

SoWhat’s the Bottom Line?

The Dietary Guidelines for Americans present information on the pros and cons of alcohol consumption. While there may be some health benefits with moderate alcohol consumption, the Dietary Guidelines clearly emphasize that dependency and excess can cause serious health problems. While moderate alcohol consumption may have some effects that reduce the risk of heart disease, there are other ways of achieving reduction in risk.

There are many factors that reduce the risk of heart disease, including a healthy diet, moderate exercise, avoidance of smoking, and maintenance of a healthy weight. These behavior changes carry less potential for negative consequences. As one person put it, ”people don’t get addicted to fruits and vegetables and don’t get into accidents after eating too many apples.” Thus, the correct interpretation of the Dietary Guideline on alcohol is, if you don’t drink, this guideline is not a reason to start; however, if you drink alcoholic beverages, do so in moderation, with meals, and when consumption does not put you or others at risk.
About the Author

Ronnie is a content writer for http://www.1st In Weight Loss Tips.com
Your Free Source for Weight Loss, Dieting, Health and Fitness Tips!
Promoting Health Living In Today’s Fast Paced Society.

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No matter what your reasons for eating a more vegetarian diet, there’s no denying the obvious health benefits that are derived from the elimination of red meat from your diet. On average, vegetarians have lower levels of the blood fats, cholesterol and triglycerides than meat eaters of similar age and social status have. High levels of blood fats are associated with an increased risk of heart disease.

Lacto-ovo vegetarians, those who eat eggs and dairy products, which contain cholesterol-raising saturated fats and cholesterol, have higher cholesterol levels than do vegans, as those who abstain from all animal foods are called. But even among lacto-ovo vegetarians, cholesterol levels are generally lower than they are among meat eaters.

Researchers have found that older men who eat meat six or more times a week are twice as likely to die of heart disease as those who abstain from meat. Among middle-aged men, meat eaters were four times more likely to suffer a fatal heart attack, according to the study. As for women, who are partly protected by their hormones and generally develop heart disease later in life than men do, the risk of fatal heart disease has been found to be lower only among the older vegetarians.

In a 1982 study of more than 10,000 vegetarians and meat eaters, British researchers found that the more meat consumed, the greater the risk of suffering a heart attack. Though eliminating meat from the diet is likely to reduce your consumption of heart-damaging fats and cholesterol, substituting large amounts of high-fat dairy products and cholesterol-rich eggs can negate the benefit.

To glean the heart-saving benefits of vegetarianism, consumption of such foods as hard cheese, cream cheese, ice cream and eggs should be moderate. And the introduction of more vegetables, fruits and raw foods will definitely enhance the benefits of abstaining from eating meat.

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