Eating Healthy

Jul 24, 2022

Well, summer is coming again… Time to get health conscious right :) ?

I’ve compiled a few diet tips that perhaps aren’t that obvious, but did make me, and might make you, think…

1) NOT all fats are bad, and following a low-fat diet is NOT the best way to lose weight.

Fat is necessary for energy, especially for active and growing kids, for hormone function, vitamin absorption and transport. Fats add flavor to your food, but fat contains more than twice the calories — per gram — than protein and carbohydrates. Fat is more concentrated in calories, so to lose weight on a calorie-controlled diet — you need to eat less fat. Choose your fats wisely: nuts, avocado, seeds and fatty fish contain immune-promoting monounsaturated fat and omega-3 fatty acids.

2) Fresh vegetables are NOT necessarily better than frozen.

In fact, frozen vegetables can be healthier than fresh depending on how long the fresh vegetables have been sitting in the market. Frozen vegetables are processed at their peak nutritional value, whereas it could take days, even weeks, for fresh vegetables to be transported. It could be even longer before you cook them. Health experts recommend you eat at least five servings of fruit and vegetables daily — fresh or frozen.

3) Mushrooms are good for more than just making shirts look groovy.

Mushrooms are an underappreciated, low-calorie food rich in nutrients. Mushrooms surpass all other items in the produce category in selenium, which was shown in one study to decrease prostate cancer by 60 percent. Also, mushrooms are an excellent source of three essential B-vitamins: riboflavin, niacin and pantothenic acid. Additionally, mushrooms are an under-recognized source of potassium, which has been shown to help regulate blood pressure, keep the right balance of water in fat and muscle tissues, and ensure the proper functioning of cells. One 3-ounce portabella mushroom cap provides more potassium than an orange or even a banana.

4) The banana is an appealing fruit, packed with nutrients, that won’t cause you to slip off your diet.

Bananas are a great source of vitamin C, potassium and dietary fiber. Potassium is an essential mineral for protein synthesis and the building of muscle because it stimulates nerve impulses for muscle contraction. Since bananas are sodium-free and very rich in potassium, they can be eaten as part of a diet to reduce the risk of high blood pressure. Plus, bananas contain a good supply of vitamin B6, which is significant in the production of antibodies in the immune system, as well as helping in protein metabolism, red-blood-cell formation and functioning of the central nervous system. Bananas have no fat, cholesterol or sodium.

5) Eggs will NOT kill you with their high cholesterol content.

An egg is high in cholesterol, but all that cholesterol does not go directly to your bloodstream and arteries. Actually, in healthy people only a small amount of the cholesterol in food passes directly into the blood. In fact, most of the cholesterol that circulates in the blood is created by the liver in response to saturated and trans fats in the diet, which does translate into an increase in heart disease. Eggs are good for you — inexpensive and loaded with nutritional benefits. For about a dime, an egg has 6 grams of protein, healthful unsaturated fats, key vitamins and minerals such as iron and riboflavin, and it is low in saturated fats and free of trans fats. Eggs are also a good source of choline, which has been linked with preserving memory, and lutein and zeaxanthin, which may protect against vision loss.

6) The good thing about fiber is NOT ONLY that it gets you regular in the restroom.

While that is one benefit, fiber also helps to lower the risk for heart disease and cancer. Also, a diet high in fiber translates into increases in the intake of fruits, vegetables and whole-grain foods. Fiber helps fill you up, without adding calories. Foods high in fiber are generally lower in calories, fresh and can help you maintain your weight loss.

7) Beer is both fat-free and cholesterol-free.

Check the label. Nutritionally, a beer is similar to a can of soda in its calories and carbs, but can your cola curb cancer? Research by scientists at the Universidade do Porto in Portugal found that polyphenols in wine and beer appeared to decrease breast cancer cells significantly. Numerous other experiments have shown that certain polyphenols, mainly flavonoids, can protect against heart disease and have anticancer, antiviral and antiallergic properties. The Portuguese study concluded that xanthohumol, which is found in beer, was the most potent polyphenol over breast cancer cell growth; it showed its effect more rapidly and at a lower concentration than the others. Beer has many healthy benefits when enjoyed in moderation. One or two beers a day can keep you healthy, but don’t overindulge or you’ll watch your beer belly blossom.