Showing posts with label Food. Show all posts
Showing posts with label Food. Show all posts

Thursday, June 17, 2010

Healthy eating made easy


Help control your weight with these four everyday tips.

  • First, focus on the purpose of food: Food is the fuel that keeps your body running. And to keep your body functioning well—with plenty of energy for all the activities you love—you need to take in high-quality fuel.


  • Add a fruit or vegetable to every meal. Enjoy apple slices with breakfast. Pack a snack of grapes in your lunch. Add a serving of broccoli to your dinner. You'll benefit from the vitamins and minerals this extra serving of health contains, and your stomach will be satisfied by these filling foods.


  • Drink more water. Your body needs this essential nutrient. Plus, drinking water is a good way to manage your hunger rather than reaching for unhealthy snacks. Let thirst be your guide for fluid intake, but you'll need more if you are active or are in very hot or very cold climates.


  • Avoid foods with high amounts of fat, sugar, and salt. Foods high in these three ingredients alter the brain’s chemistry in such a way that makes you want to overeat them. Former FDA commissioner David Kessler, MD, calls this response “conditioned hypereating”: “conditioned” because our desire to eat these foods becomes automatic, even when we’re not hungry; and “hyper” because we eat these foods in excess, often unable to control how much we eat.

Friday, June 11, 2010

Hypertension/High Blood Pressure Health Center

High Blood Pressure and the DASH Diet

One step to lower high blood pressure -- incorporate the DASH diet into your lifestyle. Doctors recommend:

  • Eating more fruits, vegetables, and low-fat dairy foods
  • Cutting back on foods that are high in saturated fat, cholesterol, and total fat
  • Eating more whole grain products, fish, poultry, and nuts
  • Eating less red meat and sweets
  • Eating foods that are rich in magnesium, potassium, and calcium

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is an example of such an eating plan. In studies, patients who were on the DASH diet reduced their blood pressure within two weeks. Another diet -- DASH-Sodium -- calls for reducing sodium (salt) to 1,500 mg a day (about 2/3 teaspoon). Studies of patients on the DASH-Sodium plan significantly lowered their blood pressure.

Starting the DASH Diet

The DASH diet calls for a certain number of servings daily from various food groups. The number of servings you require may vary, depending on your caloric need. When beginning the diet, start slowly and make gradual changes. Consider adopting a diet plan that allows 2,400 milligrams of salt per day (about 1 teaspoon) and then once your body has adjusted to the diet further lower your salt intake to 1,500 mg per day (about 2/3 teaspoon). These amounts include all salt consumed, including that in food products, used in cooking, and added at the table.

Here are some tips to get you started on the DASH diet:

  • Add a serving of vegetables at lunch and at dinner.
  • Add a serving of fruit to your meals or as a snack. Canned and dried fruits are easy to use.
  • Use only half the butter, margarine, or salad dressing, and use low-fat or fat-free condiments.
  • Drink low-fat or skim dairy products three times a day.
  • Limit meat to six ounces a day. Try eating some vegetarian meals.
  • Add more vegetables, rice, pasta, and dry beans to your diet.
  • Instead of typical snacks (chips, etc.), eat unsalted pretzels or nuts, raisins, graham crackers, low-fat and fat-free yogurt and frozen yogurt; unsalted plain popcorn with no butter, and raw vegetables.
  • Read food labels carefully to choose products that are lower in sodium.

Staying on the DASH Diet

The following is a list of food groups and suggested serving amounts for the DASH diet:

  • Grains: 7-8 daily servings
  • Vegetables: 4-5 daily servings
  • Fruits: 4-5 daily servings
  • Low-fat or fat-free dairy products: 2-3 daily servings
  • Meat, poultry and fish: 2 or less daily servings
  • Nuts, seeds, and dry beans: 4-5 servings per week
  • Fats and oils: 2-3 daily servings
  • Sweets: try to limit to less than 5 servings per week

How Much Is a Serving?

When you're trying to follow a healthy eating plan, it may help to know how much of a certain kind of food is considered a "serving." The following table offers some examples.

SERVING SIZES
Food/amount
1/2 cup cooked rice or pasta
1 slice bread
1 cup raw vegetables or fruit
1/2 cup cooked vegetables or fruit
8oz. of milk
1 teaspoon olive oil
3 ounces cooked meat
3 ounces tofu

Fight Fatigue With Energy Foods

Fat Force

Fat has also gotten a bad reputation, and for good reason. Too much of the "bad" fats is associated with heart disease, some types of cancer, and some chronic illnesses. The right types of fat and the amount, however, can make food taste good, and is a concentrated source of energy. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase the risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown to decrease the risk of developing heart disease.

In order to strike the right balance, choose polyunsaturated fats such as vegetable oils and seafood, and monounsaturated fats such as olive oil, nuts, and seeds. The unsaturated variety can help lower "bad" LDL cholesterol.

Protein Power

Fats and carbohydrates may supply the body with energy, but protein helps regulate the release of that power. Protein maintains cells, assists in growth , transports hormones and vitamins, and preserves lean muscle mass. Muscles and many hormones are, in fact, made up of protein. We need proteins for our immune system. So replenishing the body's source of the nutrient is very important.

Good sources of protein include meat, poultry, fish, eggs, beans, nuts, and low-fat dairy products.When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential, which means that we need to get them from our diet, and others are nonessential, which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.

In diets where the body does not get its usual fuel of carbohydrates and fat, protein provides the body energy.

Thursday, December 10, 2009

Calories in Indian Food

If you wish to lead a healthy lifestyle, it is essential to eat nutrition rich food and exercise regularly. What you eat directly affects your body fitness, so it becomes all the more necessary to be aware about the number of calories in Indian food and the nutritional value of the food you are eating.

It is advisable to consult a dietitian and gather knowledge about the Indian food calories and then decide your meal. Eating high calorie food item is not recommended for the daily meal, but you can always relish them once in a month or so.

If you get lured into trying fad foods, which you know contain loads of fats, then you can consume it once in a while, but in moderate quantity. But then after that you have to gear up yourself for doing a vigorous workout, so as to shed off those extra calories that have got stored in your body.

It's all about maintaining a balance and you will never put on weight. If you've eaten more, so compensate it, by eating light food in the next meal and by working harder, while carrying out your workout. Keeping fit is in your hands, but all that is required is a sincere effort and then nothing can stop you from achieving success.

As vital is to eat healthy foods, that are low in calories, equally important is to apply the right cooking method. You should avoid items that demand deep-frying, because then that would involve extensive usage of butter and oil, that will shoot up your calorie intake, making you overweight.

Here is the calorie chart of Indian food, so keep a track of the calorie intake and adopt healthy eating habits.

Calories in Fruits per 100 Grams
Calories in Apple 56
Calories in Avocado Pear 190
Calories in Banana 95
Calories in Chickoo 94
Calories in Cherries 70
Calories in Dates 281
Calories in Grapes Black 45
Calories in Guava 66
Calories in Kiwi Fruit 45
Calories in Lychies 61
Calories in Mangoes 70
Calories in Orange 53
Calories in Orange juice 100ml 47
Calories in Papaya 32
Calories in Peach 50
Calories in Pears 51
Calories in Pineapple 46
Calories in Plums 56
Calories in Strawberries 77
Calories in Watermelon 26
Calories in Pomegranate 77

Calories in Vegetables per 100 Grams
Calories in Broccoli 25
Calories in Brinjal 24
Calories in Cabbage 45
Calories in Carrot 48
Calories in Cauliflower 30
Calories in Fenugreek (Methi) 49
Calories in French beans 26
Calories in Lettuce 21
Calories in Mushroom 18
Calories in Onion 50
Calories in Peas 93
Calories in Potato 97
Calories in Spinach 100g
Calories in Spinach 1 leaf
Calories in Tomato 21
Calories in Tomato juice 100ml 22
Calories in Cereals per 100 Grams
Calories in Bajra 360
Calories in Maize flour 355
Calories in Rice 325
Calories in Wheat flour 341
Calories in Breads per piece
1 medium chapatti 119
1 slice white bread 60
1 paratha (no filling) 280

Calories in Milk & Milk Products per cup
Calories in Butter 100gms. 750
Calories in Buttermilk 19
Calories in Cheese 315
Calories in Cream 100gms. 210
Calories in Ghee 100gms 910
Calories in Milk Buffalo 115
Calories in Milk Cow 100
Calories in Milk Skimmed 45
Calories in Other Items
Calories in Sugar 1 tbsp 48
Calories in Honey 1 tbsp 90
Calories in Coconut water 100 ml 25
Calories in Coffee 40
Calories in Tea 30

Friday, July 17, 2009

Meal Diet Myths

Myth #1 - “I can lose weight while eating whatever I want.”

Fact
: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.


Tip
: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.


Myth #2
- Low-fat or fat-free means no calories.


Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.

Tip
: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating. For more information about reading food labels, visit the U.S. Food and Drug Administration online at http://www.cfsan.fda.gov/~dms/foodlab.html.


Myth #3 -
Fast foods are always an unhealthy choice and you should not eat them when dieting.


Fact
: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.


Tip
: Avoid supersized combo meals, or split one with a friend. Sip on water or fat-free milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like french fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.


Myth: #4
- Skipping meals is a good way to lose weight.


Fact
: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.


Tip
: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods. For more information about healthy eating, read the Weight-control Information Network brochure Healthy Eating and Physical Activity Across Your Lifespan: Tips for Adults.


Myth
#5 :
Eating after 8 p.m. causes weight gain.


Fact
: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.


Tip
: If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.

A Couple More Diet Myths

Myth #1 - Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

Fact
: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.


Tip
: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.


Myth: #2 - Natural or herbal weight-loss products are safe and effective.

Fact
: A weight-loss product that claims to be “natural” or “herbal” is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra (now banned by the U.S. Government) have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.


Tip
: Talk with your health care provider before using any weight-loss product. Some natural or herbal weight-loss products can be harmful.

Diet Myth

Myth: Starches are fattening and should be limited when trying to lose weight.

Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

Tip
: A healthy eating plan is one that:
1. Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. 2. Includes lean meats, poultry, fish, beans, eggs, and nuts. 3. Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars. For more specific information about food groups and nutrition values, visit http://www.healthierus.gov/dietaryguidelines.

Thursday, June 25, 2009

Find Our What Pesticides are on Your Food

http://www.whatsonmyfood.org/food.jsp?food=

How Much is too much?

Q: How much pesticide exposure is too much?

A: Depends on the pesticide. Depends on the person. Depends on the timing and type of exposure.

What we do know is this: Pesticide regulations in the U.S. are well behind much of the rest of the industrialized world. This is mostly because agrichemical corporations like Monsanto have too much influence in Washington, but also because pesticide regulation in the U.S. does not adequately account for things like additive and synergistic effects.

Since the Environmental Protection Agency (E.P.A.) regulates most chemicals on a chemical-by-chemical basis, the combined and cumulative effects of a mixture of pesticides are nearly impossible for them to address – and so they usually don’t. 1

Given the complexities of chemical causality and disease-formation, the smart solution would be to follow the European Union’s lead and adopt the "precautionary principle"2 as the basis for regulatory decision-making. Put simply, this approach prioritizes protecting human health when there is significant doubt about the safety of a product. By contrast, pesticides and industrial chemicals in the U.S. are innocent until proven guilty. It often takes decades to prove a chemical guilty.

Meanwhile, we are exposed to dozens of pesticides in the food we eat, water we drink and air we breathe. People working on farms or living in rural areas near non-organic agricultural fields face even higher exposure levels.
How are we exposed?

» In our bodies
» On the farm
» In the environment
» On our plates
In our bodies

Most of us are born with persistent pesticides and other chemicals already in our bodies, passed from mother to child during fetal development. The human health impacts linked to pesticide exposure range from birth defects and childhood brain cancer in the very young, to Parkinsons’ Disease in the elderly. In between are a variety of other cancers, developmental and neurological disorders, reproductive and hormonal system disruptions, and more.

* Autism
* Breast Cancer
* Children’s diseases
* Endosulfan – Health effects
* Gestational diabetes
* Parkinson’s Disease

On the farm

"Most of us are born with persistent pesticides and other chemicals already in our bodies." Farmers and farmworkers are some of the hardest working people on the planet. Yet they and their families bear the highest health costs and face the greatest risks of pesticide exposure. Farmworkers in particular remain the least protected class of workers in the U.S. – last year another slavery case was brought in Florida on behalf of farmworkers there. Poisoning incidents among farmworkers are vastly underreported – yet in California alone, hundreds of cases of pesticide poisoning are documented every year.

Occupational exposure to pesticides in acute cases range from dizziness and nausea to death; chronic exposures are linked to the same array of diseases listed above plus a few more listed below.

* Acute poisonings (PDF download)
* Allergic asthma in farm women
* Childhood Leukemia
* Organophosphates – Health effects
* Parkinson’s Disease

In the environment

Pesticides don’t stay where they’re applied. They drift from their target and are carried in our air, oceans, rivers, groundwater and soil. They contaminate ecosystems and can poison fish, birds and wildlife. Water supplies around the world contain measurable amounts of pesticides, including atrazine. Atrazine, a suspected endocrine disruptor recently banned in Europe3, is the most commonly used herbicide in the U.S.

Besides heavy use in industrial farming, pesticides are used in or near playing fields, parks, schools, public gardens, golf courses, grocery stores, offices, apartment buildings, hotels and resorts, airplanes, cruise ships -- the list goes on. Rural communities are routinely contaminated by pesticide drift, while city dwellers may trace pesticide residues on their shoes to public parks and even their apartment’s common areas.

* Atrazine - Groundwater Contamination
* Atrazine - Hormone system alteration in mammals & fish
* Atrazine - “Chemical castration" of frogs
* Pesticide Drift
* Vanishing bees
* Endangered Species

On our plates

Does eating organic make a difference? When researchers compared the levels of pesticide breakdown products in the bodies of children who eat organic and conventional diets, they found children who eat mostly organic foods carry fewer pesticides in their bodies. The good news is that some of these pesticides break down fairly quickly, which means increasing your consumption of organic foods can have an immediate impact on your pesticide exposure levels.

By eating food produced organically or without pesticides, not only will you be reducing the amount of pesticide in your body, you will be helping create a better environment for other people, the planet, and future generations. By engaging in political action to change our food system, you'll be part of making sure that everyone can eat their meals without pesticides on the side.
References

1. See Monossoon, E., "Chemical Mixtures: Considering the Evolution of Toxicology and Chemical Assessment," Environmental Health Perspectives, Vol. 113, No. 4, April 2005. for an overview of the history and limitations of E.P.A.’s risk assessment models.

2. The precautionary principle states that if an action or policy might cause severe or irreversible harm to the public or to the environment, in the absence of a scientific consensus that harm would not ensue, the burden of proof falls on those who would advocate taking the action. The principle implies that there is a responsibility to intervene and protect the public from exposure to harm where scientific investigation discovers a plausible risk in the course of having screened for other suspected causes. The protections that mitigate suspected risks can be relaxed only if further scientific findings emerge that more robustly support an alternative explanation. In some legal systems, as in the law of the European Union, the precautionary principle is also a general and compulsory principle of law. Source: http://en.wikipedia.org/wiki/Precautionary_principle

3. See: http://edexim.jrc.ec.europa.eu/index.php?id_left=153&annex=108&part_limit=1

Friday, May 22, 2009

Cornucopia Institute: Many Organic Soy Food Brands Importing Beans from China

CONTACT: Cornucopia Institute Mark Kastel, 608-625-2042

CORNUCOPIA, Wisconsin - May 18 - Tremendous growth in the organic soy foods industry has occurred over the last two decades as consumers seek healthy dietary alternative sources of protein. Many companies touting their "natural" or "organic" soy brands have found favor in the supermarket. A new report, released this week by The Cornucopia Institute, lifts the veil on some of these companies, exposing widespread importation of soybeans from China and the use of toxic chemicals to process soy foods labeled as "natural."

The report, Beyond the Bean: The Heroes and Charlatans of the Natural and Organic Soy Foods Industry, and an accompanying ratings scorecard of organic brands, separates industry heroes - who have gone out of their way to connect with domestic farmers - from agribusinesses that are exploiting the trust of consumers.

Part of the meteoric rise in organic food sales has been built on the expectation from consumers that organic foods support a more environmentally sound form of agriculture and one that financially rewards family farmers through their patronage. "Importing Chinese soybeans or contributing to the loss of rain forests by shipping in commodities from Brazil just flat-out contradicts the working definition of organic agriculture," said Mark Kastel, Senior Farm Policy Analyst at The Cornucopia Institute.

Through a nationwide survey of the industry, on-site farm, and processor visits, plus reviews of import data, Cornucopia assembled a rating system aimed at empowering consumers and wholesale buyers with the knowledge necessary to support brands that respect the fundamental tenets of organics.

"The good news in this report is that consumers can easily find, normally without paying any premium, organic soy foods that truly meet their expectations," said Charlotte Vallaeys, a researcher at Cornucopia and the primary author of the report.

One company that had an excellent opportunity to meet consumer expectations by supporting the growth of organic acreage in North America was Dean Foods, makers of the industry's leading soymilk, Silk. Instead, after buying the Silk brand, Dean Foods quit purchasing most of their soybeans from American family farmers and switched their primary sourcing to China. This cost-cutting move helped them build their commanding soy milk market share using soybeans of questionable organic certification from China.

"White Wave (the operating division of Dean Foods that markets Silk and Horizon organic milk) had the opportunity to push organic and sustainable agriculture to incredible heights of production by working with North American farmers and traders to get more land in organic production, but what they did was pit cheap foreign soybeans against the U.S. organic farmer, taking away any attraction for conventional farmers to make the move into sustainable agriculture," said Merle Kramer, a marketer for the Midwestern Organic Farmers Cooperative.

And now Dean, the $11 billion agribusiness behemoth and the nation's largest dairy concern, has quietly abandoned organic soybeans in most of the Silk product line, switching to even cheaper conventional soybeans without changing UPC codes for retailers or lowering pricing to consumers.

After reports from cooperative and independent natural foods retailers around the country Cornucopia visited a Whole Foods store in downtown Milwaukee, Wisconsin and found only one of 25 Silk soymilk products was organic. "This is a radical departure by a brand that was widely viewed as an organic market pioneer," lamented Kastel.

Cornucopia's Vallaeys warned: "Health conscious shoppers should no longer associate Silk with organic, and should seek the green USDA Certified Organic seal when purchasing soy products."

"As a vegetarian, for health and ethical reasons, I am appalled that some large corporations are profiteering on my trust in their brand," said Joan Levin, a Chicago consumer who says she is fiercely committed to organics.

Meanwhile, highly committed companies like Eden Foods, one of the country's largest organic soy foods producers, Small Planet Tofu, and Vermont Soy work directly with North American organic farmers.

"Small Planet Tofu has bought organic soybeans from me and other farmers I work with for the past 17 years," said Phil Lewis, an organic farmer in Kansas. "This relationship is priceless, because I know that I can count on them even if I have a bad year with droughts or floods," Lewis added.

"The top-rated companies that nurture relationships with American organic farmers should be rewarded in the marketplace. We hope that organic consumers will use Cornucopia's soy scorecard when deciding which organic soy foods to buy," said Kastel.

Some soy food makers that did not participate in the scorecard study may have been hesitant to share their sourcing information because they also buy organic soybeans from China. "Their reluctance to disclose their sourcing information makes sense, given the USDA's weak oversight of certifying agents working in China," noted Kastel.

The USDA waited five years before sending auditors to China to examine the practices of that country's certifying agents. And even when in China, the USDA's auditors visited only two farms in the entire country. On these two farms, they found multiple noncompliances with U.S. organic standards. USDA auditors also discovered that Chinese-based organic certifying agents did not always provide a translated copy of the U.S. standards to clients who apply for organic certification.

The Chinese findings support concerns that American farmers have raised for years, which is that organic imports from China may not always be held to the same strict standards as American crops. They also raise serious questions about whether Chinese farmers are adequately informed about the USDA organic standards and requirements.

"If the reputation of organic food is impugned through illegal and fraudulent activities in China, and an incompetent level of oversight by the USDA, it will be the domestic farmers and entrepreneurs that built this industry who will be harmed," added Kastel.

Hexane: The Dirty Little Secret of the Natural Soy Foods Industry

Behind the Bean also exposes the natural soy industry's "dirty little secret": its widespread use of the chemical solvent hexane. Hexane is used to process nearly all conventional soy protein ingredients and edible oils and is prohibited when processing organic foods.

Soybeans are bathed in hexane by food processors seeking to separate soy oil from the protein and fiber of the beans. It is a cost-effective and highly efficient method for concentrating high-protein isolates. But hexane is also a neurotoxic chemical that poses serious occupational hazards to workers, is an environmental air pollutant, and can contaminate food.

Residue tests reveal that small amounts of hexane can and do appear in ingredients processed with the toxic chemical. The government does not require that companies test for hexane residues before selling foods to consumers, including soy-based infant formula.

"Consumers who are concerned with the purity and healthfulness of their food should continue to seek out organic alternatives as part of their diet and support the many high-integrity brands outlined in our study," Vallaeys stated.

The full Cornucopia Institute report, or an executive summary, including the scorecard of organic soy brands, can be found at cornucopia.org