Skip to main content

FOOD......

WHY ITS IMPORTANT TO EAT VARIETY OF FOODS?

Eating a varied, well-balanced diet means eating a variety of foods from eachfood groups daily, in the recommended amounts. It is also important to choose avariety of foods from within each food group because different foods provide different types and amounts of key nutrients.






WHAT ARE THE SUBSTANCE IN FOOD?

Food is any substance consumed to provide nutritional support for the body. It is usually of plant or animal origin, and contains essential nutrients, such as fats, proteins, vitamins, or minerals.



5 Main Types of Healthy Food






A healthy diet is crucial for optimal nutrition and well being. When choosing foods, focus on fruits and vegetables, whole grains, lean protein and low-fat dairy products. Many people don't consume the recommended amounts of nutrients, which increases their risk for various illnesses. To meet nutrient recommendations, you should choose a variety of nutrient-dense foods from each food group and limit intake of saturated fat, cholesterol salt and added sugars.

Vegetables

You should consume 2 1/2 cups of vegetables per day according to the U.S. Department of Agriculture. Include dark leafy greens, orange and red vegetables and other dark-colored produce. An example of a serving is 1 cup of leafy vegetables or 1/2 cup raw or cooked vegetables. Add flavors such as lemon, vinegar or sodium-free spices for flavor without adding fat or sodium. Sneak vegetables into meals and have them raw for a snack.

Fruit

Americans don't consume enough fiber, potassium, vitamin A or vitamin C according to the U.S. Department of Agriculture. Fruit is a good source of all of these nutrients to help meet your needs. Two cups of fruit, which is equivalent to 4 servings, are recommended per day. A serving of fruit is 1/2 cup fresh fruit, 1/4 cup dried fruit or 1/2 cup of 100 percent fruit juice. Focus on fresh fruit, which does not have any added sweeteners. Excellent choices include berries, apples and bananas.

Whole Grains

At least half of the grains you eat should be whole grains. Whole grains do not have their bran and germ removed like refined grains do. The refining process removes many nutrients making whole grains a better choice. Six servings of grain products are recommended per day. Smart choices include oatmeal, whole-wheat bread, quinoa, barley, whole-wheat pasta and crackers. A serving includes 1/2 cup of rice or pasta, 1 slice of bread or 1 cup of dry cereal. Many Americans do not consume the recommended amount 25 grams of fiber for women and 38 grams for men. Whole grains are high in fiber which can help meet fiber recommendations. Swap refined-carbohydrate foods for whole-grain choices.

Protein

Focus on lean protein sources such as boneless skinless chicken breasts, beans, tofu, fish and eggs. Five and half ounces of protein equivalents are recommended per day. One egg, 1 tablespoon of peanut butter, 1/4 cup of beans or 1 ounce of meat counts as an ounce. For snacks, include a protein-rich food to help keep you full such as peanut butter with an apple or low-fat string cheese with whole-wheat crackers.

Low-Fat Dairy

You should consume two to three servings of dairy products per day according to the U.S. Department of Agriculture. Healthy choices include low-fat Greek or other low-fat yogurt, skim or low-fat milk and reduced-fat cheeses. Dairy products are rich in potassium, vitamin D, protein and calcium, which are important for optimal health. Limit high-fat dairy products such as full-fat cheese, whole milk and ice cream.

Comments

Popular posts from this blog

beetroot hummus

BEETROOT HUMMUS What makes beetroot hummus an absolute favourite in parties is the bright and peppy pink colour, besides the lip-smacking flavour of course. Top it with fresh herbs for some zing. Ingredients 2 cups of chickpeas, boiled 1 beetroot, peeled 4-5 garlic cloves ¼ cup of olive oil, plus extra for topping 1 tsp of sesame seeds 1 Tbsp of curd 1 tsp of cumin powder 2 Tbsp of lemon juice Salt to taste coriander leaves to garnish Method Oil and roast the beetroot on the stove or in an oven for 10 minutes. Let it cool. Then chop it into smaller pieces. In a pan, roast the sesame seeds until aromatic. Allow to cool and then ground into a powder. In a food processer or blender, mix chickpeas and garlic, and pulse until smooth. You can add a little water, if you find the mixture a little dry. Add the beetroot, sesame powder, curd, olive oil, cumin powder and salt, and blend again until smooth. Transfer to a bowl, and add the lemon juice. Mix well and check seasoning. Finish wi...

SPICY FUSION VEGGIE NOODLES

SPICY FUSION VEGGIE NOODLES INGREDIENTS Hakka Atta(wheat) Plain veg noodles- 250gms Beans, Carrots, Spring onins, Green Peas, -1 cup cut into thin pieces Onions-1 medium size chopped finely Soy sauce-2 tbsp Tomato sauce or puree-2tbsp Green chillies-2 nos cut into half Chillie powder-1tsp Pepper powder-2tbsp or as per your spicy tongue Cumin Seeds-1tsp Coriander Leaves-3tbsp Ginger-1 inch cut finely Garlic-5 cloves cut finely n chop Oil as needed salt as needed METHOD: Boil noodles in water. Add little oil in that. Once boiled remove and strain the water and wash it with cold water to avoid overcooking and to avoid sticky sticky noodles. Heat pan and heat oil and fry Onion. Once the onion is transparent add veggies, ginger, garlic, cumin seeds. Fry till its half cooked and then add little soy sauce, tomato sauce, salt, Chillie and little Coriander leaves, salt and saute. Then add pepper powder and noodles and little soysauce. Saute the noodles in high flame and...

KNOW MORE ABOUT PANEER.....

PANEER I think most of them like the softy yummy paneer. I always like to try something yummy and highly protein n calcium i think of keeping my hand in paneer. So thought of giving you all details regarding paneer and searched and studied in web, lot of blogs, and ofcourse my UG (Nutrition Food Service Management and Dietetics)books too....😃 How paneer is made? A vegetarian delight, paneer also known as cottage cheese is a soft, white, crumbly cheese which is used widely in continental, oriental and Indian cuisines. It's simple, fresh versatile flavour makes it a delicious addition to any recipe. Paneer can be made at home by boiling whole milk. An ingredient with acidic properties is added to coagulate the milk. The whey water formed is either discarded or used in various preparations and the cheese is harvested. This cheese is called chenna. The chenna is then pressed to form a block of cheese. This cheese block is called paneer. Paneer is a fresh cheese and is never a...