Saturated Fat and Cholesterol
The "saturated" in the word Saturated Fats refers to the fats that are saturated with hydrogen and carbon atoms. Foods that are high in saturated fats, trans fatty acids (Trans fat increases our risk of heart disease by increasing the bad cholesterol) So you should limit the amount of saturated fat and cholesterol in your diet. Foods high in saturated fats include high fat dairy products and meats, lard, palm oil and coconut oil. Foods that are high in trans fatty acid include baked goods made with shortenings, such as crackers and cookies. Foods that are high in cholesterol include liver and other organ meats, egg yolks and dairy fats.
Calcium
Calcium requirements depends on your age gender and status of your health. Try to eat at least 2 or 3 servings of low fat dairy products each day if you do not like dairy product or cannot tolerate them, try processed foods that have been fortified with calcium, such as orange juice and breakfast cereals.
Salt and Sodium
Most pole get too much salt in their diet. Limit the amount of salt you add to your food, use herbs and spices to flavor your food instead. Limit fast, convenience and canned foods to keep your sodium intake under control
Alcohol
Alcohol beverages supply calories but few nutrients. Of you drink alcohol, do so in moderation. Drinking in moderation is defined as no more than one drink per day for women and.no more than.2 drinks per day for men. One drink equals 12 ounces of beer, 5 ounces of wine, or 1 1/2 ounces of 80-proof liquor.) Although research has shown that drinking alcohol in moderation may have some health benefits , the evidence is not strong enough to make it worthwhile to start drinking if you do not drink before. And too much alcohol can cause a number of health problems.
Dietary Supplements
Although most people don’t need dietary supplements, some people with special nutrition needs may benefit from them. Some supplements may be harmful in large amounts. Talk to your doctor about whether you need dietary supplements and how to take.
Food Supply
Eating even a small portion of food that’s been contaminated by bacteria or viruses can make you sick. So follow these steps to make sure that the foods you eat is safe:- Wash your hands before eating
- Wash fruits and Vegetables thoroughly
- Use special care when handling meats. Wash all utensils, counter tops and anything else that comes in contact with raw meat.
- Cook all meat, poultry, seafood thoroughly
- Drink only pasteurized milk and juices
- Store foods at low temperatures (below 40 degree F) to minimize bacterial growth. Thaw food in the refrigerator, not on the kitchen counter.
- In restaurants, avoid foods that may have bacterial contamination such as salad bars, sushi, and raw or uncooked meat, shellfish, poultry and eggs.
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Now, I want to give you ways of Healthy Eating:
- Use plant foods (fruits, vegetables and whole grains)
- As the base of your diet. These foods make you full with fewer calories, promote digestion an include protective substance that can prevent disease.
- Eat baked, grilled and broiled foods rather than fried foods.
- Plan Ahead. Know what you are going to have for supper before the day begins.
- Add fruit as a sweet treat at the end of a meal or as a snack.
- Drink water instead of soft drinks and sweetened beverages such as sport drinks and lemonade.
Choose Substitutes
Who says you need to sacrifice flavor to eat healthy? Small amounts of add-ons here and there can enhance palatability without making food unhealthy. And to raise the healthy factor further, limit use of certain activities or choose substitutes. Here’s how:
Sugars
Excess energy intake, including excess sugar, can cause weight gain or obesity, especially when combined with poor physical activity.
Substitutes: Honey is a healthier sweetener, as are available a sweeteners available in the market.
Salts
Too much salt can raise your blood pressure in some people. Be wary of overly salty foods such as commercial sauces (soy sauce, fish sauce) snack foods, cured meats and takeaways (limit these to once a week or less)
Packaged foods often need no added salt in cooking or as condiment on the table. Check the alt (sodium).content on their labels.
Substitutes: Use herbs and spices in cooking and be very sparing with salt and salty sauces in your plate. Go for dill, rosemary, thyme, basil leaves or black pepper or basil leaves to get a fuller flavor for a little zing.
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