Basic Essential Food Nutrients For Good Health

Types of Essential Food Nutrients and Their Sources

All foods are a rich source of various nutrients, as no single food items is an all consist of an item that can give essential and proper nutrients to a person to meet his own daily requirements thereof. In order to have a balanced diet, certain vegetable, fruits, dairy products, fruits, poultry products are required to be blended or not taken in isolation, except when a particular situation demands. Following list of essential nutrients ingredients of a balanced diet.

Carbohydrates

These are components of oxygen, carbon, and hydrogen. They provide energy and heat to our body. Sugar and starch are well-known sources of energy and both of which are existent in green plants. Starch causes accumulation of fat in the body and it is difficult to digest, thus straining the liver. Lack of carbohydrates causes weakness, run-down condition and restlessness in the body whereas its excess causes fatness. Excessive releasing of glycogen into the bloodstream can cause the rise in sugar levels of the blood and depressed or deficient supply can often result in low sugar percentage in the blood, both being forms of diabetes known as hyper and hypoglycemia respectively. A normal daily need of a person is 150 to 230 gms of carbohydrates which often is liable to vary depending on the health status of a person. Continue reading “Basic Essential Food Nutrients For Good Health”

The Real Simple Diet Tips to lose Weight

Simple Diet Plan For Weight Loss

Start your day with a Healthy Breakfast. Studies suggest that people who skip breakfast are more likely to gain weight as they may eat more during next meal.

healthy-lunch-meal-fruits

Make sure to include proteins in your breakfast such as eggs, peanut butter, fish, protein shake etc. They make you feel full, keeping you away from unhealthy snacks. proteins are known for boosting metabolism and thus help in burning fat and building lean muscles.

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Eat healthy meals at frequent intervals. Nuts, fruits, yoghurts will help to keep you away from unhealthy meals and improve your digestion. Research shows that having small frequent meals will help to shed fat.

Improve your metabolism by taking ginger tea before breakfast. You may add a tsp of sliced ginger, 1 lemon and honey in tea to boost your digestion. Pour in sliced ginger for five minutes after boiling water and then add lemon juice and honey. A mixture of ginger and lemon improves digestion and burn calories.

Remove processes food from your diet as all the healthy ingredients are removed while processing food. processed food contains ingredients like sugar which will increase your fat. It is better to rely on natural food such as fruits and vegetables.

Replace sugar with fibre and proteins. Avoid artificial juices as they contain sugar. increase your fibre intake by adding oatmeal, broccoli, and berries in your meal.

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Drink enough water as it helps to eliminate waste reduces hunger and increase metabolism. Average daily recommended water intake is 120 ounces.

Benefits of Drinking Enough Water for Weight Loss

  • It helps in Digesting food.
  • It gets rid of toxins from the body.
  • Water helps to burn calories.
  • It makes your metabolism faster.
  • You can reduce your daily calorie intake by replacing soda and artificial juices with water.
  • Average daily recommended water intake is 120 ounces.

Clean Eating is the best described as removing all sugar, processed, artificial foods from your diet and focusing on healthy, whole, unprocessed food. Your body is made from nature, bring it back to nature and reap the rewards of eating healthy and clean, for instance living a longer, healthier and happy life, have great looking and glowing skin and hair, very faster weight loss and healthy weight maintenance.

Top Foods for burning fat

  • Hot red peppers
  • Daily Green tea and coffee
  • Whole grains brown Bread, quinoa, and oats
  • Grapefruit and other citrus fruits like orange
  • Lean poultry mass and fish
  • Beans and Red lentils
  • Berries like Strawberries and Blueberries
  • 1 Apple Daily
  • Almonds, almond milk, and almond butter
  • Eggs White Portion
  • Greek yoghurt
  • Spinach and broccoli

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Why is Breakfast The Most Important Meal of the Day Speech

Why Breakfast The Most Important Meal Of The Day

The Importance of Healthy Breakfast Research suggests that having high calories consumption in the morning and reducing the calories consumed in the later part of the day will help to shed weight.Consuming calories in the morning will give you a lot of time to burn them.

Healthy breakfast can boost your metabolism. Taking healthy meals which are high in protein and fibre can help to reduce weight.

food-salad-healthy-vegetables

Some healthy breakfast choices:

Berry Smoothie

  • Pour in half glass of orange juice and a spoon of honey and yoghurt in the blender.
  • Slice five to six strawberries, blueberries or raspberries or a combination of all in a blender after removing their stem.
  • Add a sliced banana and oats then blend until smooth.
  • You may add other fruit according to your liking instead of a banana. You can also ass cinnamon, nuts and chia seeds to make your smoothies more nutritious.

Salad

  • Take a bowl and slice a banana and apple into it.
  • Add shredded cabbage and sliced celery into it.
  • Add beans for more proteins and fibre.
  • Add half TSB black pepper
  • You may add sauces to your liking.

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What is the importance of the breakfast and Why it’s Important?

Calories In must be balanced as compared to Calories Out.

In case your calories intake is excessive as compared to calories you burn out, Then your body is going to store excess calories in the form of fat.

If you want to cut down your fat storage than you should eat fewer calories than your body needs.

You should also disconnect sugar from your meal as it makes your body to store excessive fat.

Avoid eating very few calories as you might lose muscles as well. Moreover, you might not be able to work out effectively.

Try to consume 20% fewer calories than your body needs.

Don’t try to reduce too much weight in a week. Ideally, 2-3 pounds per week is enough.

Consuming Healthy Calories

Fruits and vegetables are one of the best sources to take and consume calories from. They Contain a high amount of dietary fibre which can boost your metabolism. Fruits which are naturally sweet will also help to reduce your sugar cravings.

Some fruits and Vegetables which are high in fibre content.

  • Apples
  • Blueberries
  • Strawberries
  • Spinach
  • Broccoli
  • Cabbage

Proteins are essential for building muscles and losing fat. If you are reducing the number of calories you take, it is mandatory that you don’t cut on proteins as they will help to retrain muscles. Some foods burn more calories than others during digestion, and foods that have a high source of proteins will help to burn maximum calories.

Some sources of Protein:

  • Tuna fish
  • Chickpeas
  • Soya beans
  • Boiled eggs
  • Whey Protein Shakes

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Meals For Weight Loss

Now Showing you healthy recipes to lose weight fast, Increasing your protein will boost your metabolism level and help in burning extra calories when your food is being digested. Fibre helps to curb your appetite and will keep you fuller. It also keeps your digestive system smooth. Here are 7 of the best foods you can include in your meal plan to reduce weight.

Eggs

Eggs Can be very helpful as they are the rich source of protein and can reduce even sugar cravings. Research has shown that including eggs in breakfast can help in reducing fat. As they are cheaper in amount and posses very good source of high-quality protein. More protein is found in egg white portion along with vitamin B2.

Yogurt

Adding Yogurt to your meal plan would be very helpful. Yogurt is rich in protein and contains amino acids which help in burning fat. it also helps in reducing the heart disease and helps in control the weight management. Yogurt also contains almost every ingredient that body requires daily.

Chicken Breast

Chicken Breast is low in calories and contains lean protein which assists in reducing weight. Including healthy fats in your meal plan can also assist in shedding pounds. If you eat boneless Chicken breast it almost contains 100 calories and on the other side if you’re losing side then try to ignore fried chicken as they contain more calories than others.

Fish

Fish contains omega 3 fatty acids and Vitamin D which are very helpful in burning fat according to some researchers and on the other side, it’s very important for your brain also. It helps in improving the eye health and vision.

Quinoa

Quinoa is also rich in protein and fibre. This low-calorie seed prevents heart diseases and contains dietary fibre which helps in dropping weight. It’s gluten free and high in protein source amongst all other plants it contains almost all eight essential amino acids.

Nuts

Nuts such as Almonds and Walnut are a low-calorie diet. Replace your snacks with these two nuts to keep your weight down as nuts are rich in protein and fibre which will reduce your hunger.

seeds

Whey Protein

Whey Protein another good source of protein which aids in digestion. It Can suppress hunger and can provide 24g of protein per serving. Numerous studies and facts show that it can help you in gaining muscles, strength and helps in reducing the major amount of fat from your body.

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