A commitment to eating healthy food all year is essential. It doesn't matter what time of year it is, the holiday season is no exception. You can satisfy your holiday cravings with many healthy options. It's all about portion control. It's possible to enjoy the food you love while avoiding guilt with just a little planning.
As you might expect, there's a lot of hype about the best diets and workout routines, but the best way to maintain your healthy weight is to make the right choices. You can do this by finding a wellness champion who will help you keep your new lifestyle and champion your efforts. A wellness champion can help you set and maintain healthy goals, and motivate you to do the things you should be doing but just don't. You can save time by having them help you determine what foods are allergic to.
Healthy food choices over junk food are another great way to keep your weight in check. Low-salt food is better than high-salt snacks. Do not leave food sitting on your plate for too many hours.
FAQ
How can I get enough vitamins
The majority of your daily needs can be met through diet alone. However, if you are deficient in any particular vitamin, taking supplements can help. Multivitamin supplements can be taken that contain all the vitamins you need. Or you can buy individual vitamins from your local drugstore.
Talk to your doctor if you have concerns about getting enough nutrients. You can find vitamins K and E in dark green leafy vegetable such as spinach, kale and turnip leaves, as well romaine lettuce and arugula.
If you are not sure how much vitamin you should be consuming, ask your doctor. He or she will recommend the appropriate dosage based on your medical history and current health status.
What makes an antibiotic effective?
Antibiotics are drugs which destroy harmful bacteria. Antibiotics are used for treating bacterial infections. There are many options for antibiotics. Some are taken orally, some are injected, and others are applied topically.
For people who have been exposed, antibiotics are often prescribed. For example, if someone has had chicken pox, he or she might take an oral antibiotic to prevent shingles later on. An injection of penicillin may be necessary to prevent pneumonia if someone has strep.
Children should not be given antibiotics without the consent of a doctor. Children are at greater risk than adults for developing serious side effects from taking antibiotics.
Diarrhea is the most common side effect from antibiotics. Other side effects possible include dizziness, nausea, vomiting, stomach cramps, stomach pains, dizziness and allergic reactions. These side effects usually disappear once treatment has ended.
What's the difference between a calorie and kilocalorie?
Calories are units that measure the energy content of food. A calorie is a unit of measure. One calorie is the amount of energy required to heat one gram water one degree Celsius.
Kilocalories refer to calories in another way. Kilocalories are measured as a thousandth of a calorie. 1000 calories is one kilocalorie.
What should I be eating?
Take in lots of fruits and veggies. They contain vitamins and minerals which help keep your immune system strong. Fruits and veggies are also high in fiber, which makes them filling and helps with digestion. You should eat at least five servings per day of fruits and vegetables.
Drink plenty of water. Water helps flush toxins out of your body and makes you feel fuller between meals. Drink about eight glasses each day.
Refined grains should be replaced with whole grains. Whole grains have all their nutrients intact, including B vitamins, iron, zinc, magnesium, calcium, and protein. Refined grains have been stripped of some of their nutrition.
Avoid sugary beverages. Sugary drinks can be a source of empty calories, which can lead to obesity. Instead, you can opt for water or milk, as well as unsweetened herbal teas.
Avoid fast food. Fast food has very little nutritional value. It may taste great but it won't give you the energy you need to function properly. Avoid soups, sandwiches and other unhealthy options.
Limit alcohol consumption. You can reduce your intake of alcohol by limiting the amount of empty calories. Limit the number of alcoholic beverages you consume per week to no more that two.
Red meat consumption should be reduced. Red meats contain high amounts of saturated fat and cholesterol. Opt for lean cuts of beef, pork, lamb, chicken, fish, and turkey instead.
Which are the top 10 foods you should eat?
These are the top 10 foods to eat.
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Avocados
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Berries
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Broccoli
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Cauliflower
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Eggs
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Fish
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Grains
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Nuts
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Oats
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Salmon
Statistics
- In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. (who.int)
- WHO recommends consuming less than 5% of total energy intake for additional health benefits. (who.int)
- WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats. (who.int)
- nutrients.[17]X Research sourceWhole grains to try include: 100% whole wheat pasta and bread, brown rice, whole grain oats, farro, millet, quinoa, and barley. (wikihow.com)
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What does "vitamin" actually mean?
Vitamins are organic compounds that can be found in foods. Vitamins allow us to absorb nutrients from food. The body cannot make vitamins; therefore, they must be obtained from food.
There are two types if vitamins: water soluble, and fat soluble. Water-soluble vitamins dissolve easily when they are dissolved in water. These include vitamin C (thiamine), Vitamin B1 (riboflavin), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6 (pyridoxine), Vitamin C, B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), and Vitamin B6 (pyridoxine). The liver and fatty tissue are the main storage places for fat-soluble vitamins. Vitamin D, E, K and A are some examples.
Vitamins are classified based on their biological activity. There are eight major vitamin groups:
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A - Vital for healthy growth.
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C - vital for nerve function and energy generation
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D - essential for healthy teeth and bones.
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E is required for good vision and reproduction.
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K – Required for healthy muscles & nerves.
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P – vital for building strong bones.
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Q - Aids in digestion and absorption.
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R – Required for making red blood vessels.
The recommended daily allowance for vitamins (RDA) varies according to age, gender, or physical condition. The U.S. Food and Drug Administration, (FDA), sets the RDA value.
For adults over 19 years, the RDA is 400 mg per day for vitamin A. Because it is essential for the development of the fetus, pregnant women should consume 600 micrograms per days. Children ages 1-8 require 900 micrograms per day. Babies under one-year old need 700 micrograms per daily. Between 9 and 12 month, however, this drops to 500 mg per day.
Children ages 1-18years who are obese need 800 micrograms per day while those who are overweight need 1000 micrograms per day and children who are underweight need 1200 micrograms per day to meet their nutritional needs.
Children ages 4-8 years who have been diagnosed with anemia need 2200 micrograms per day of vitamin C.
2000 micrograms is the minimum daily intake for general health in adults older than 50 years. Women who are pregnant or breastfeeding need 3000 micrograms per day due to increased nutrient requirements.
1500 micrograms are required daily by adults over 70 because they lose approximately 10% of their muscle each decade.
Women who are pregnant or nursing need more than the RDA. Pregnant women need 4000 micrograms per dayduring pregnancy and 2500 micrograms per day after delivery. Breastfeeding mothers need 5000 mg per day when breastmilk is being produced.