Nutrition and Diet Tips

Simply put, obesity is the excessive weight of a person, which exceeds normal levels and prevented from leading a healthy life. We all want to stay as healthy as possible, experts agree that good nutrition, well balanced, is the sustenance of a health foolproof.

There is a rule that lets you know if we’re looking good nutrition:

Do you eat a varied diet?
Do you eat a balanced diet?
Do you avoid the excesses?

If you answered no to any of the above questions, we are likely to suffer from obesity. Then how to avoid obesity or possibly lose weight quickly:

Varied diet, including in it all kinds of foods and nutrients the body needs, it is as harmful as consuming eliminate some other
Balanced Diet: You have to balance the consumption of fats, proteins and carbohydrates. Not only should strive not to exceed the limit of daily calories consumed, but also check where they come from. This will make the weight is maintained, increased or decreased. Contributions are vitamins and minerals in food supplements, which are convenient when there is a balanced diet or do not consume fruits, vegetables and other foods needed.
Avoid Excess: eat in moderation to avoid being overweight or malnutrition. Establish a restrictive diet requires medical supervision by a dietitian, as eliminating certain foods can cause eating disorders can not only be harmful, but even dangerous. No person may maintain an intense physical conditioning system (which is absolutely necessary to lose and maintain weight), without good nutrition, and neither should be an over-nutrition, no exercise program.

The ideal diet is that 50-60% of calories come from healthy carbohydrates

A balanced diet is one that provides nutrientsin the proportions that the body needs to have a good performance. The nutrients found in foods that make up each meal.

The body processes, in addition to the fibers, all food components that provide the energy needed to comply with all vital functions.

Foods have different types of components, macronutrients that are responsible for providing energy and fall into carbohydrates, fats and proteins. The second type is called micro-nutrients and is composed of minerals and vitamins, but the body needs smaller quantities of them, such as magnesium and copper.

Animal-source foods are a great source of protein, grains, roots and tubers provide carbohydrates, oils and butters are a source of fat. Therefore a balanced diet including all food groups.

This balanced diet can lose weight from 5 to 7 kilos in a month, is balanced according to the requirements of the agency and does not cause either lack or excess, for it can be made by any person wishing to lose weight the healthy way. (more…)

Apple VerdeCualquier type of person, regardless of sex, height or weight, should carry out a healthy diet and integrate it into their lives as normal. Obviously, it is recommended a specific diet if overweight or obese. The Mediterranean diet is one example to be followed when discussing health.

Foods that are included in it, and recommended on the food pyramid tells us very clearly what must be in proportion. Within the recommended foods is essential to take into account:

* Bread, cereal, rice and pasta should be consumed daily in normal proportions, as well as fruits and vegetables.
* Milk, yogurt, cheese, meat, poultry, fish, beans, fried eggs and nuts are an important part of the diet, but consumption should be moderate.
* Fats, oils and sweets should be taken within an exceptional setting.

Following these premises you will comply with a balanced diet that will ensure better health and wellbeing. To carry out the right way is essential to make the recommended foods, avoiding some of these foods:

* Soft drinks, fruit juices and sports drinks contain much sugar, in this case should be changed to skim milk or water.
Do not eat between meals. If you’re really hungry try a fruit, some carrot sticks or toasted bread.
* Try to pay attention to portion meals you eat.
* If you drink alcohol, do so in moderation, because they add calories to the diet and provide no nutrients.
* Avoid eating dishes with mayonnaise or commercial sauces, usually carry a high fat content. Opt for tomato seasoned with herbs such as oregano, mint or thyme.

It is advisable to acquire a healthy lifestyle and diet are not taken as something to follow during a specified time, but as an attitude that will provide better health. Obesity treatments that require patient implanted in the gastric balloon, gastric banding or gastric bypass need and recommend, also, a pre-operative diet.

A balanced diet must necessarily include all food groups in the following proportions: 6 servings of complex carbohydrates, 5 servings of fruits or vegetables, 2 servings of milk or yogurt (or, soy milk fortified with calcium); 2 servings of protein, and 15 to 25 grams of fats and oils.
Below are a table indicative of all foods that should be present in a balanced diet, along with some helpful tips.

CARBOHYDRATE
Bread, grains and potatoes are the main source of nutritious complex carbohydrates (starches), fiber, calcium, iron, B complex yvitaminas
What to do: Choose whole grain bread, black bread or bread rich in fiber, increase your intake by cutting thick slices of bread when making sandwiches (sandwiches). Eat bread with main meals and serve a greater portion of potatoes, rice or pasta instead dealimentos containing more fat.
What not to do: Cook the foods from this group, use plenty of butter or margarine spread on bread, as this means adding unnecessary fat. Try not to add cream sauces and fatty toppings such dealimentos.

FRUIT
This group includes fresh and dried fruits and fruit juices, and provides vitamin C, beta carotene, folate and fiber, and simple carbohydrates.
What to Do: Choose a variety of fruits, increase their consumption cominedo fruit for dessert or snack (mid-morning or afternoon).
What not to do: Eating too much fruit at one meal: may cause indigestion or stomach upset, particularly if the fruit is not ripe.

VEGETABLES
They are the basis of many diets, whether or not vegetarian. They are vital for providing vitamins, minerals, fiber and carbohydrates.
What to do: Use tomatoes and other vegetables in sauces or serving as a salad to accompany meat or pasta.
What not to do: Fry the vegetables much, as this will absorb a lot of fat, is little better jump in margarine.

Milk and milk products (excluding butter and cream)
The main nutrients that are obtained in this group are: calcium, magnesium, protein, riboflavin and vitamins B12 and A.
What to do: Consume moderate amounts of these dairy products. Choose low-fat varieties, most of the time.
What not to do: Consuming large amounts of milk, cream, butter, cheese or whole. Skim milk is as good source of calcium as whole milk.

Meat, poultry, fish and other (vegetables, eggs, nuts)
These foods are important sources of iron, zinc, protein and B vitamins, especially vitamin B12.
What to do: consume in moderation. Choose lean meat and remove all visible fat. Eating fish at least twice a week, and include a serving of fish rich in fatty acids like salmon and mackerel.
What not to do: Fry the meat or fish or adding fat to products high in fat. It is better grilling, simmering, steaming, stir-fry with little oil and roasting food.

The research on diet and nutrition has shown considerable positive influence on a balanced diet during pregnancy.

Specifically, nutritional status and food habits of the mother are factors directly related to your health and your child. It is therefore a very appropriate time to review lifestyle.

A reasonable diet at this physiological stage of female life is the best help to prevent premature births and even linked to the development problems of the newborn such as the reduction in weight or height, lowered resistance to infections, etc..

Although you can not prevent certain hereditary problems (hemophilia, etc.), It is possible to change poor nutrition. It is known that states of malnutrition and / or deficiency can cause alterations in the course of pregnancy: preterm labor, fetal malformations, abortions, etc. All this has led to ensure that it is essential to proper nutrition to ensure normal during pregnancy.
The assessment of nutritional status must carry out the doctor who follows the course of pregnancy with the health professional nutritionist (dietitian – nutritionist).

Experts say as circumstances that may compromise maternal nutritional status: the economic situation of deprivation, third pregnancy in less than two years (maternal reserves are depleted and it is difficult for a woman’s body is not affected in some way: anemia, decalcifications , etc.) monitoring therapeutic diet prior to pregnancy, poor dietary habits, consumption of snuff, alcohol or other drugs, low weight in early pregnancy, associated disease, twin pregnancies and teenage pregnancies.

The latter needs are higher than those of adult women to still be growing children and establish a kind of rivalry between mother and fetus to get essential nutrients for development.

diet to be in the area was made in America, thanks to Barry Sears.  The welfare, the absence of disease, optimal health is the metabolic state in which the body and mind work at maximum efficiency (that is to be in the area). The way to enter the Area consists of a balanced diet (zone diet) in which carbohydrate, protein and fat are tightly controlled within each meal.

The Zone diet was born as opposed to diets rich in carbohydrates, since they fail to remove the excess body fat, that is due to that cause overproduction of insulin and eicosanoid production bad. Too much insulin results in a decrease in blood sugar (glucose) in the blood, which is converted into fat and at the same time blocking access to our fat stores, all of which ultimately leads to disease. This is the explanation of why diets high in carbohydrates, they produce feelings of fatigue, each time makes us feel less physical energy and accumulate more and more body fat.

In the Zone Diet have easier access to stored fat reserves (rather than the accumulated carbohydrates) as energy source, which also translates into greater mental focus, which not only helps to be more productive, but improve physical performance.

In the Zone diet, it is advisable to make five meals per day, two of which will be lighter.  Never leave to spend more than 4 or 5 hours between them, because otherwise the fee is triggered insulin and altered levels of blood sugar.

Recommended foods in the diet of the area are as follows

* Carbohydrates: the benefit of carbohydrates depends on their speed in entering the bloodstream (indicated by its glycemic index) of the speed at which they are transformed into glucose depends on the degree of insulin secretion.
We have to avoid foods with high glycemic index that is growing substantially and very quickly the blood glucose levels as refined sugar, honey, glucose, white bread, potatoes and all the cereals, pasta and flour products white (refined).  On the contrary, we will take those of slower absorption and that found in fruits, vegetables, legumes and whole grains and fiber helps to lower the absorption of sugars and fats (both in terms of quantity and speed).

* Protein: inside the plant have the tofu, gluten or Seiten, Spirulina algae, brewer’s yeast or lentils or soya sprouts and all the legumes (soy, lentils, chickpeas, beans, etc.)..  Among the recommended animal protein are meat chicken, turkey and rabbit, as well as blue fish and lean ham. Yoghurts and fermented milks, will escape from the rest of whole milk products such as cheeses. Be avoided red meat. To make our combinations can also use the protein powder.

* Fats: fats will get them in olive oil, olives, or mayonnaise.

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This is a diet very easy to implement and that can make any person, is specially designed for all those who need to make a maintenance regime to keep its weight loss plan or a minimum amount of kilos.

If you’re determined to put into practice this diet have to have a sound health, drinking as much water as possible every day, flavoring your tea with sweetener and flavoring your meals as minimal with salt and a minimal amount of oil.

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