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High Fiber Diets
Fiber is mostly polysaccharides composed of glucose units, but human digestive enzymes cannot break the bonding of these units. We can think of fiber as non-starch polysaccharides. These include cellulose, hemicellulose, pectin, and some other types of fiber. That might sound like Greek to you, but fiber is an important part of our daily diet, and a high fiber diet might be perfect for your body.
Depending on their solubility in water, there are of two main types of fiber: soluble fiber and insoluble fiber. Both of these types are important for optimum health. Fiber has a number of health benefits and hence is highly recommended in daily food. Some of its health benefits are:
- It promotes the feelings of fullness and reduces energy consumption.
- It prevents constipation, hemorrhoids, and other intestinal problems.
- Fiber helps prevent bacterial infection of the appendix.
- It reduces the risk of colon cancer.
- It stimulates the muscles of the digestive tract and helps them retain their health and tone.
To keep the digestive tract healthy and prevent other disorders like hemorrhoids and intestinal problems, people normally need 20 to 35 grams of fiber daily. These can be obtained from a variety of plants, vegetables and fruits. Fibers are especially abundant in whole foods. All fruits are rich in fiber. For just 2 grams of fiber, you could eat 1 small apple, 1 peach, 1 small banana, 2 prunes, 16 large cherries, or a number of other fruits. Grains also contain fiber. For 2 grams of fiber, simply try 1 slice of whole wheat bread, 2 slices of cracked wheat bread, 1 cup of cooked oatmeal, 2 cups of popped popcorn, or ¼ of a cup of corn bran.
If you are on a low-carb diet, you can try eating cooked vegetables to provide your body with adequate fiber. For 2 grams of fiber, eat ½ of a cup of broccoli, 1 cup of celery, ½ of a cup of carrots, 1 small potato, 1 large tomato, or a variety of beans. Beans, or any type of legume, are the real powerhouses for fiber. By only eating ½ of a cup of kidney beans, 1 cup of dried peas or lentils, or ½ of a cup of canned baked beans, you can provide your body with a whopping 8 grams of fiber. If all else fails, small amounts of fiber can also be found in peanuts, walnuts, and pickles, so there is really no excuse for not getting enough fiber in your diet!
Food Pyramid
An overwhelming variety of both natural and highly processed foods is available at the market. To guide people in picking healthy food items, the US Department of Agriculture has designed the food pyramid. It is a labeled illustration, shaped like a pyramid, which demonstrates groups of essential food types and the quantity in which a normal individual requires each of these foods.
At the base of the food pyramid are such food items that serve as ready sources of energy. These are rich in starch, low in fat, and include cereals, pasta, bread, and different types of grains. By the specifications of the food pyramid, a normal adult individual needs 6 to 11 servings of these items daily. Whole grains are the best and healthiest food of this group. In a single serving of these foods you can include a slice of bread, a cup of cereal flakes, one flat tortilla, and one ounce of rice or pasta.
As the geometry of the food pyramid shows, vegetables and fruits are required in less quantity than carbohydrates. Normally, a grown person would need 3 to 5 servings of vegetables and 2 to 4 servings of fruits daily. The high fiber content of vegetables and fruits make them ideal food items as fiber keeps the bowel movements in order. In addition, they are both rich in vitamins (required for immunity and general health) and minerals, which ensure the proper functioning of various body organs. Among vegetables, go for more dark green vegetables and try to pick fresh fruits instead of fruit juices.
Next upper chamber in the food pyramid is occupied by proteins and dairy products. You need 2 to 3 servings daily of each of these foods. Protein comes from lean meat, eggs, fish, beans, and nuts. It is advisable to remove the visible fat on the meat so as to make it a low fat item. Be moderate in using nuts, since they also hold fats. Among the dairy products, milk is the complete diet with most of the required vitamins and minerals like calcium, phosphorus, and magnesium. Cheese and yogurt are also recommended dairy foods. Try to abstain from high intake of ice cream and cheese that is high in fat.
Lastly, at the top of the food pyramid lie fats, including oils, and sweets. The recommended quantity of these items is limited to sparing use. Butter, cream, oils, candies, margarines etc., are all foods that are not easy to digest and hence should be used in minimal amounts. However, it is an important part of our diet, just as all the other parts of the food pyramid are important as well.
Fat
Numerous sources of information will tell you that fats are potentially harmful elements of your diet. While this is true in general, it does not imply that fats are not valuable from a nutritional point of view. In fact, fats are absolutely necessary for maintaining proper health. Fats are the chief form of energy stored in the body. During times of unavailability of food, the fats stored in the body provide energy to prevent starvation.
There is good scientific reason behind why fats, and not carbohydrates, remain the chief form of stored energy in the body. The body cannot store glycogen (the dominant form of the body's carbohydrates) in great amounts because glycogen holds a great deal of water and is very bulky. Fats, on the other hand, can be packed tightly together without water. They can store much more energy than glycogen in a small space.
Foods rich in fats are valuable in many situations. One gram of fat (or oil) provides twice as many calories as obtained from one gram of carbohydrates. People doing hard physical labor and those traveling in cold climates require ample supply of fats to provide energy in the form of heat. Fatty foods usually carry tempting aromas and flavors that cause you to eat these foods in excess, getting unneeded calories.
How do you know when to stop eating? Well, there are certain fats in the food that slow digestion and give the brain a signal to stop eating. That is why fatty foods give a fuller feeling of satisfaction.
The vital organs of the body are surrounded by and cushioned in fat pads that function as shock absorbers. Also, the layer of fat beneath the skin prevents the body from extremes of temperature conditions. Fats also dissolve some essential nutrients like vitamins A, D, E, and K.
Without some fat in our diet, we cannot survive. The fear of eating too much fat and gaining weight is often associated with anorexia and other eating disorders, but fat, in moderate amounts, is actually healthy for your body. Look for fats that are good for your body, such as those found in olive oil, and reduce the fats that are bad for your body, such as the ones found in fast food. Remember to eat a small amount of good fats every day so that you can maintain good health.
Fad Diets
Fad diets are a sort of diet plan or aid that aims at losing weight, usually in a relatively short time. Fad diets attract a large number of people who suffer from weight problems and are helplessly looking to some way of arriving at a shapely physique. The problem with fad diets is that their fat-reducing effect is temporary and results in quick regain of weight. What is worse is that most of these diets are harmful to health.
Fad diets are not as new as they might seem at first. These date back to the mid 19th century when an obese Londoner was prescribed such a diet on experimental basis. Now, after a century and a half, fad diets have become popular among people with weight problems. Teens and young adults especially flock to fad diets for answers to weight problems.
Fad diets are usually centered on a higher consumption of fats or proteins while stressing to go easy on or, in some cases, completely cut out carbohydrates. It is the low intake of carbohydrates that brings about rapid weight loss. In fact, this rapid loss is the loss of water that glycogen has stored. With loss of glycogen, the large amount of water stored in it is also lost and body weight drops. The fats are still there and as the fad diets are given up, the body regains its proportion of water lost. Weight is put back on as fast as it was lost.
Normally, carbohydrates remain the source of energy for work. With fad diets, the carbs are no longer there so the body starts using the stored fat, breaking it down. This may appear beneficial but in fact it is not. In the absence of carbs, fats cannot be completely oxidized and put to work. Hence, the body feels fatigued and weak. In addition, the ketone molecules resulting from the fat-breakdown accumulate in the blood and are excreted out via urine, causing dehydration.
Given the harmful health effects of fad diets, it is important for us, especially the weight-conscious people, to recognize and beware of these diet plans. Watch out for diets that:
- Promise quick weight loss
- Publicize before and after pictures
- Present weight-loss testimonials
- Tend to limit natural food choices
- Require a large sum of money
Fad diets may be popular, but they can greatly hurt your body. Be careful with any diet or exercise program and ask your doctor to be sure it is safe.
Diet and College Students
When you go away to college, you are thrown into an unfamiliar environment. Sleeping in a bed that is not your own and dealing with a new roommate you don’t know may be difficult enough, but you can’t forget about learning how to eat healthy foods while at college. Healthy eating is important so that you keep the weight off and keep your immune system healthy.
It is first important to settle into an eating routine. At home, you would probably never eat after a certain time at night—don’t at college either. If you’re used to eating breakfast, wake up before classes in enough time to do so. At the very least, be sure that you have time between classes for a balanced lunch and dinner. Don’t skip meals.
If your schedule is hectic, as most people find, you’ll need to schedule time to eat. Instead of grabbing food from a vending machine when you are hungry, plan ahead. Take a healthy salad or sandwich with you to eat if you have class over mealtime. Most professors don’t mind if you bring food to class as long as your eat it quietly.
When you do have time to eat in the cafeteria, it is important to make healthy decisions. Most colleges offer pizza and a variety of desserts every day, but that doesn’t mean you have to eat them! Look for choices that have a balance of the food groups in every meal. A good indication that you have a nutritious meal is color. If your trey is colorful, with fruits, vegetables, and proteins, you are on the right track.
Of course, not every college has a cafeteria, and even if yours does you might choose to eat elsewhere. It’s very tempting to order Chinese food or other delivery, especially when participating in study groups. Try to find the best options here and allow yourself to splurge only on special occasions. For example, if someone is ordering pizza, see if the pizzeria also offers salads. This may be a healthy option. Try to stay away from fried or greasy foods.
College is one of the best times of your life. Don’t let poor eating choices ruin the experience. You might also want to note as a closing thought that alcohol has more empty calories than most of the foods you can eat at the cafeteria combined. Staying away from it can not only keep you safe, but also healthy. Add an exercise routine at a local gym, and you’ll never see that freshman fifteen!
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Section Contents:<a name="top"></a> - Whist on your diet, Kellogg's allow you to have the same drinks and snacks as you usually would, but recommend that you eat a well balanced meal every day, with more fruit and vegetables.<a href="#hdng0">(More...)</a>
- Whether it is for the latest diet craze, magic pill, or infomercial gadget, we are inundated with a large daily dose of weight-loss-made-easy promises.<a href="#hdng1">(More...)</a>
- Pregnancy - Weight Gain During Pregnancy: Choosing The Right Foods Weight Gain During Pregnancy: Choosing The Right Foods So you need to gain weight but don't want to gain too much weight during your pregnancy right?<a href="#hdng2">(More...)</a>
<a name="hdng0"></a> Whist on your diet, Kellogg's allow you to have the same drinks and snacks as you usually would, but recommend that you eat a well balanced meal every day, with more fruit and vegetables. Another tip from Kellogg's, is to keep a food diary to monitor and keep you aware of your current eating habits. <a href=" http://www.mywikibiz.com/Weight-Loss-Guide/A-Review-Of-4-Popular-Diets.php" TARGET="_blank" [1]</a> To start the Kellogg's Diet all you have to do is, eat one bowl of Kellogg's Special K or Cornflakes for breakfast, and also one for a replacement lunch or dinner. That's all! Carry this on for two weeks then you will see the results.<a href=" http://www.mywikibiz.com/Weight-Loss-Guide/A-Review-Of-4-Popular-Diets.php" TARGET="_blank" [1]</a> Expect to loose up to 12lb in the first two weeks followed by 5-8lb in the forth coming two. The Abs Diet allows you to eat 6 meals per day which consist of 12 power foods, such as: chicken, turkey and other lean meat, olive oil, beans and pulses, almonds, low fat dairy products, green vegetables, oats, eggs, wholegrain bread, whole grain cereals, berries, and protein powder. All other food is a not allowed.<a href=" http://www.mywikibiz.com/Weight-Loss-Guide/A-Review-Of-4-Popular-Diets.php" TARGET="_blank" [1]</a> Along with the diet you will do a 20 min workout three times per week, which will aid in the fat burning.<a href=" http://www.mywikibiz.com/Weight-Loss-Guide/A-Review-Of-4-Popular-Diets.php" TARGET="_blank" [1]</a> Trying the 1000 calorie diet is only advisable for one week, due to your body entering starvation mode and conserving fat.<a href=" http://www.mywikibiz.com/Weight-Loss-Guide/A-Review-Of-4-Popular-Diets.php" TARGET="_blank" [1]</a> Overdoing the 1000 calorie diet is counterproductive to your body so try to stay on it for only 1 week.<a href=" http://www.mywikibiz.com/Weight-Loss-Guide/A-Review-Of-4-Popular-Diets.php" TARGET="_blank" [1]</a> Using the Abs Diet your body will burn more energy by eating the correct foods and exercising the correct way.<a href=" http://www.mywikibiz.com/Weight-Loss-Guide/A-Review-Of-4-Popular-Diets.php" TARGET="_blank" [1]</a> The Abs Diet works on the theory that every 1lb of muscle gained, your body intern burns an extra 50 calories per day.<a href=" http://www.mywikibiz.com/Weight-Loss-Guide/A-Review-Of-4-Popular-Diets.php" TARGET="_blank" [1]</a> The full diet book is: The Abs Diet by David Zinczenko from all good on-line book stores.<a href=" http://www.mywikibiz.com/Weight-Loss-Guide/A-Review-Of-4-Popular-Diets.php" TARGET="_blank" [1]</a> Your balanced diet should include all of the above, i.e. Fruit, vegetables, nuts, dairy produce and soy.<a href=" http://www.mywikibiz.com/Weight-Loss-Guide/A-Review-Of-4-Popular-Diets.php" TARGET="_blank" [1]</a> One of the simplest diets around at the moment is the Kellogg's Cereal Diet. It is not a crash weight loss diet which will lose you pounds upon pounds; however it will allow you to get into those jeans that are 1 size to small.<a href=" http://www.mywikibiz.com/Weight-Loss-Guide/A-Review-Of-4-Popular-Diets.php" TARGET="_blank" [1]</a> The 1000 calorie diet can be used as a starter diet for a long term weight loss program.<a href=" http://www.mywikibiz.com/Weight-Loss-Guide/A-Review-Of-4-Popular-Diets.php" TARGET="_blank" [1]</a> You can find a massive rage of diets on the internet free of charge! A vegetarian diet is an all round healthier option, and can go a long way to helping you on the road to losing weight.<a href=" http://www.mywikibiz.com/Weight-Loss-Guide/A-Review-Of-4-Popular-Diets.php" TARGET="_blank" [1]</a> Experts say that in order for a balanced vegetarian diet, you should eat nuts and whole grain cereals for good sources amino acids. Greens such as spinach, kale and broccoli are a good source of calcium.<a href=" http://www.mywikibiz.com/Weight-Loss-Guide/A-Review-Of-4-Popular-Diets.php" TARGET="_blank" [1]</a> The Abs diet is mainly aimed at men, however women are encouraged to participate.<a href=" http://www.mywikibiz.com/Weight-Loss-Guide/A-Review-Of-4-Popular-Diets.php" TARGET="_blank" [1]</a> The history of the region is replete with examples of men and women living longer than similarly situated people who consumed alternate diets.<a href=" http://www.mywikibiz.com/pregnancy/history-of-the-mediterranean-diet.php" TARGET="_blank" [2]</a> The diet of the peoples that have populated the regions around the Mediterranean Sea actually have remained nearly completely unchanged for well over one thousand years.<a href=" http://www.mywikibiz.com/pregnancy/history-of-the-mediterranean-diet.php" TARGET="_blank" [2]</a> Before you can appropriately understand what the Mediterranean diet is all about, you need to appreciate that it is more of a concept than a specific dining routine. There is no such thing as a Mediterranean diet common to all of the countries in the Mediterranean region of the world. The 'Mediterranean diet' consists of those food items that people who live in the various nations in the region consume in common.<a href=" http://www.mywikibiz.com/pregnancy/history-of-the-mediterranean-diet.php" TARGET="_blank" [2]</a> The Historical Elements of the Mediterranean Diet Scheme As mentioned previously, over the centuries, the diet of the peoples of the Mediterranean Sea region has remained essentially unchanged.<a href=" http://www.mywikibiz.com/pregnancy/history-of-the-mediterranean-diet.php" TARGET="_blank" [2]</a> The Origins of the Mediterranean Diet The concept of the Mediterranean diet is derived from the eating habits and patterns of the people who populate the countries of Italy, Greece, Spain, France, Tunisia, Lebanon and Morocco.<a href=" http://www.mywikibiz.com/pregnancy/history-of-the-mediterranean-diet.php" TARGET="_blank" [2]</a> The Mediterranean diet actually includes a tremendous array of delectable food. In point of fact, if a person elects to adopt the concept of the Mediterranean dining scheme, or if a person elects to follow a Mediterranean diet regimen, he or she will have the ability to enjoy a remarkable assortment of scrumptious fare.<a href=" http://www.mywikibiz.com/pregnancy/history-of-the-mediterranean-diet.php" TARGET="_blank" [2]</a> The Mediterranean diet encompasses foods and beverages that, when consumed in moderation, can work to lessen the threat of some serious diseases and can aid in creating the necessary foundation for a long, hearty lifetime.<a href=" http://www.mywikibiz.com/pregnancy/history-of-the-mediterranean-diet.php" TARGET="_blank" [2]</a> At the heart of the Mediterranean diet are foods and beverages that are indigenous to the geographic landmass surrounding the Mediterranean Sea.<a href=" http://www.mywikibiz.com/pregnancy/history-of-the-mediterranean-diet.php" TARGET="_blank" [2]</a> If you are, in fact, a person who appreciates the interrelationship between diet and health, you may have a definite interest in the history of the Mediterranean diet regimen.<a href=" http://www.mywikibiz.com/pregnancy/history-of-the-mediterranean-diet.php" TARGET="_blank" [2]</a> With the advent of scientific studies that have correlated the incidence of health problems with a poor diet, the positive effects of the Mediterranean diet have become self evident.<a href=" http://www.mywikibiz.com/pregnancy/history-of-the-mediterranean-diet.php" TARGET="_blank" [2]</a> Pregnancy - How To Eat A Healthy Diet During Pregnancy How To Eat A Healthy Diet During Pregnancy Perhaps the number one complaint of women trying to watch their weight during pregnancy is that they are hungry all the time.<a href=" http://www.mywikibiz.com/pregnancy/history-of-the-mediterranean-diet.php" TARGET="_blank" [2]</a> <a href="#top"><img alt="Back to Top" title="Back to Top" src="  " style="border: 0px solid ; width: 72px; height: 14px;"></a> <a name="hdng1"></a> Whether it is for the latest diet craze, magic pill, or infomercial gadget, we are inundated with a large daily dose of weight-loss-made-easy promises. These ads obviously work, as the American Obesity Association estimates that American consumers spend over $30 billion per year trying to lose weight. <a href=" http://www.mywikibiz.com/weight/anorexia-nervosa-alert-is-your-daughte.php" TARGET="_blank" [3]</a> Pro-ana sites argue that anorexia is a lifestyle choice and not an actual disorder, and offer dysfunctional support to other victims of the disease. Excessive weight loss: A person suffering from anorexia is skinny and may end up losing more that 15% of their ideal body. Diet restrictions: a person with anorexia continues to restrict foods and diet even when they are not overweight.<a href=" http://www.mywikibiz.com/weight/anorexia-nervosa-alert-is-your-daughte.php" TARGET="_blank" [3]</a> Diet, however, is only one small element in the equation for solving the problems of jet lag and simply making some adjustment to what you eat and drink before, during and after your journey, along with other preventative measures, is all that is required. Curing jet lag through the use of so-called anti jet lag diets is a nice idea, but, unfortunately, it's myth rather than reality.<a href=" http://www.mywikibiz.com/aviation/do-jet-lag-diets-work.php" TARGET="_blank" [4]</a> Volunteers were taken from 186 National Guard personnel being deployed to Korea. Of these, 95 used the diet on the outbound leg of the journey and 39 used the diet coming home.<a href=" http://www.mywikibiz.com/aviation/do-jet-lag-diets-work.php" TARGET="_blank" [4]</a> <a href="#top"><img alt="Back to Top" title="Back to Top" src=" " style="border: 0px solid ; width: 72px; height: 14px;"></a> <a name="hdng2"></a> Pregnancy - Weight Gain During Pregnancy: Choosing The Right Foods Weight Gain During Pregnancy: Choosing The Right Foods So you need to gain weight but don't want to gain too much weight during your pregnancy right? There are many things that you can do to improve your diet and ensure that you gain a minimal but healthy amount of weight during pregnancy.Choosing the right foods is important because you will be able to loose weight more quickly after delivery if you manage your diet during pregnancy.So here is what you need to do. <a href=" http://www.mywikibiz.com/pregnancy/pregnancy-exercise-and-diet-tips-sensible-adv.php" TARGET="_blank" [5]</a> Choosing foods that are rich in vitamins and other nutrients are a critical part of a healthy pregnancy nutrition plan and supplemental vitamins are necessary as well. Follow a well-planned pregnancy diet to help avoid complications such as morning sickness, fatigue, anemia, and constipation.<a href=" http://www.mywikibiz.com/pregnancy/pregnancy-exercise-and-diet-tips-sensible-adv.php" TARGET="_blank" [5]</a> The tips and advice below will help you get started on a healthy pregnancy. A diet containing the essential nutrients and vitamins are vital to the development of both mother and child.<a href=" http://www.mywikibiz.com/pregnancy/pregnancy-exercise-and-diet-tips-sensible-adv.php" TARGET="_blank" [5]</a> Dairy products contain calcium that will assist in the developing baby's teeth and bones. If your diet is lacking calcium your body will draw calcium from your bones to meet it's increased need.<a href=" http://www.mywikibiz.com/pregnancy/pregnancy-exercise-and-diet-tips-sensible-adv.php" TARGET="_blank" [5]</a> Ideally, your pregnancy diet should include 3-4 servings of protein and meat, 2-4 servings of fruit, 6-11 servings of grains, 4-6 servings of dairy products, and 6-8 glasses of water, milk, and juice. A pregnant mother must follow a healthy diet that will benefit the developing baby but that will also maintain her general health as well.<a href=" http://www.mywikibiz.com/pregnancy/pregnancy-exercise-and-diet-tips-sensible-adv.php" TARGET="_blank" [5]</a> Your healthy diet must continue after pregnancy if you plan to breastfeed your baby. Your pregnancy diet should include plenty of complex and unrefined carbohydrates as they contain important B vitamins, trace minerals, and fiber that are essential to a fit, healthy pregnancy.<a href=" http://www.mywikibiz.com/pregnancy/pregnancy-exercise-and-diet-tips-sensible-adv.php" TARGET="_blank" [5]</a> More than a quarter of a million liposuctions were performed last year. It can be an effective means of removing excess body fat in healthy people, but cosmetic surgeons caution that liposuction should not be used as an alternative to diet and exercise.<a href=" http://www.mywikibiz.com/smoking/liposuction-risks-and-benefits-.php" TARGET="_blank" [6]</a> Smoking - What Causes Acid Reflux? - Though the root causes are often unclear, perhaps the most prevalent acid reflux cause is a poor diet.<a href=" http://www.mywikibiz.com/smoking/liposuction-risks-and-benefits-.php" TARGET="_blank" [6]</a> Lifestyle changes are the key to lowering blood pressure with regular exercise and a healthy diet being pivotal to the cause. Eating fruit and cutting down on fat is a simple way to make those dietary changes, and taking brisk walks in the park or riding a bike at a leisurely pa.<a href=" http://www.mywikibiz.com/smoking/liposuction-risks-and-benefits-.php" TARGET="_blank" [6]</a> What Are You Willing To Do To Achieve Your Weight Loss Goals What Are You Willing To Do To Achieve Your Weight Loss Goals ?I'm approached quite regularly about which diet is best, whichbook would I recommend and what exercise program should aperson follow. People think they can just purchase a book toread and then some sort of magic occurs whereby reading itwill cause their fat to magically disappear.<a href=" http://www.mywikibiz.com/smoking/green-tea-and-cholesterol-facts.php" TARGET="_blank" [7]</a> <a href="#top"><img alt="Back to Top" title="Back to Top" src=" " style="border: 0px solid ; width: 72px; height: 14px;"></a>
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