Proper nutrition is important for your health. Making good food choices, combined with regular exercise, can help you maintain a proper weight. If you are overweight, making small changes in your eating habits can make a big difference in your health. Follow these simple tips for proper nutrition.
You're on the go, and you can't always find time to focus on your health. Putting your health first isn't always easy or practical. But you may be overlooking one basic strategy: drinking water. Yes, although many of us reach for sodas, juice or sports drinks when we're thirsty, plain water is the healthy choice.
In today's fast-paced world, many of us rely on ultra-processed foods. These are things like fast food, cold cuts, frozen pizzas, chips, candy and soda. They're often high in sugar, salt and fat. And they may not have the nutrients your body needs. Let's look at some ways ultra-processed foods are bad for your health.
Calcium is a mineral that you get from your diet. It helps build strong bones when you're growing. It helps keep your bones strong as you age. But many of us don't get enough calcium. This raises the risk for osteoporosis, a weakening of the bones. Here's how to make sure you're getting enough calcium.
This food allergy is an immune system response linked to shellfish. It happens when your immune system treats harmless shellfish proteins as if they're a danger to your body. Shellfish include crustaceans and mollusks. Some examples include shrimp, lobster and crab. Oysters, scallops and snails are shellfish, too. A person with this allergy may be allergic to one or more of them.
This food allergy is an immune system response linked to soy. It happens when your immune system treats harmless soy proteins as if they're a danger to your body. Soy is a product of soybeans. We see this allergy most often in kids. Many of them will outgrow the soy allergy, but not all do.
This food allergy is an immune system response linked to tree nuts. It happens when your immune system treats harmless nut proteins as if they're a danger to your body. Almonds, walnuts, pecans and cashews are tree nuts. So are Brazil nuts, hazelnuts, pistachios and pine nuts. A person with this allergy may be allergic to one or more of them. Kids who have a tree nut allergy often don't grow out of it.
This food allergy is an immune system response linked to wheat. It happens when your immune system treats harmless wheat proteins as if they're a danger to your body. Wheat allergy is most common in children, but it can also develop in adults. It's not the same as celiac disease.
This food allergy is an immune system response linked to finned fish. It happens when your immune system treats harmless fish proteins as if they're a danger to your body. Some examples of finned fish include salmon, trout, cod and tuna. A person with this allergy may be allergic to one or more of them.
This food allergy is an immune system response most often linked to cow's milk. It happens when a person's immune system treats harmless milk proteins as if they're a danger to the body. We see it most often in kids. Most of them will outgrow the milk allergy, but not all do.
People at risk for things like diabetes and heart disease may want to look at the Mediterranean diet. What is it, exactly? Well, this diet is modeled after the eating habits of people in Italy, Spain and the Mediterranean region. It's less focused on meat and carbs, and more focused on vegetables and fish. And it has some real health benefits. Let's take a moment to learn more.
The foods we eat play a key role in our health. To stay mentally and physically fit, choose a diet of whole grains, fresh fruits and vegetables, lean proteins and healthy fats. And even among these healthy food choices, you should know that some foods stand out from the crowd. We call these "superfoods."
People at risk for heart disease and stroke may have heard doctors talk about the "DASH diet." What is it, exactly? Well, the word "DASH" stands for "Dietary Approaches to Stop Hypertension." This heart-healthy eating plan helps you lose weight and lower high blood pressure. It can also lower high cholesterol. Let's take a moment to learn more.
Omega-3 fatty acids are nutrients your body needs to be healthy. One way to get more omega-3s is by eating fatty fish. What are some fatty fish? Salmon, tuna, mackerel, sardines and anchovies are all common types. Let's learn how you can benefit by including them in your diet.
You've been told that you have celiac disease. This means that you are sensitive to a protein called gluten. Gluten is found in certain grains. When you ingest gluten, your immune system causes harm to your small intestines. The treatment for celiac disease is to stay away from foods and products that contain gluten. This sheet gives you the basics about a gluten-free diet.
There are different kinds of fats in the foods you eat. Fats can be saturated or unsaturated. Planning meals that are low in saturated fat helps reduce the level of cholesterol in your blood. A healthy goal is to have less than 30% of your daily calories come from fat. Instead of fats, eat more fruits, grains, and vegetables.
Too much cholesterol in your blood can lead to blocked arteries. Eating foods that contain cholesterol can raise your blood cholesterol. Planning meals that are low in cholesterol and saturated fat helps reduce the level of cholesterol in your blood. Try to eat less than 200 mg of cholesterol a day.
We need vitamins to live. We also need certain minerals. Together, these substances, which are naturally found in food, help our bodies grow and function. At times, adding vitamins and minerals to your diet can give your body a boost. But supplements alone cannot provide all that you need to stay healthy.
Calcium is a mineral that helps us make strong bones and teeth. Most of the calcium in our bodies is in our bones. We spend almost half of our lives (30 to 35 years) building to a peak bone mass. Taking in enough calcium helps younger people build strong bones. Maintaining a safe calcium level helps older people limit bone loss.
Vitamin C is also called ascorbic acid and ascorbate. This vitamin has many benefits. Vitamin C is an antioxidant. This means that it fights cell damage in the body. Damaged cells increase the risk of cancer and heart disease. Vitamin C may help you resist these diseases. But does it help cure the common cold? Probably not.
"Iron helps the blood cells carry oxygen. When you don't get enough iron, you may feel tired and lack energy. Anemia ("tired" blood) is a health problem that can occur when the body's iron levels are very low. Our bodies don't make iron, so we must get it from foods or supplements."
Vitamin E has more than one form. The natural ones are found in fats and oils. Man-made versions also exist. The vitamin E compound that is most useful in the body is called alpha-tocopherol. This is also the most common form of vitamin E. It can occur naturally or be man-made. No matter which form of E you take in, this vitamin offers benefits.
The body's fuel typically runs out within 4 to 6 hours after eating a meal. If you don't eat, you'll feel your energy level drop and your performance dwindle. Try packing snacks to bring with you to work, school, or wherever your busy schedule takes you. Otherwise, you'll end up relying on vending machines or convenience stores, where the selection is limited and many of the choices are high in fat and low in nutrients.
Foodborne disease occurs when foods aren't cooked, handled, or stored properly and become contaminated with harmful bacteria, viruses, parasites, or toxins (poisons). Foodborne disease can cause severe vomiting, diarrhea, and stomach cramps. Symptoms may not appear for 24 to 48 hours.
Gout is a painful form of arthritis caused by an excess of uric acid. This is a waste product made by the body. It builds up in the body and forms crystals that collect in the joints, bringing on a gout attack. Alcohol and certain foods can trigger a gout attack. Here are some guidelines for changing your diet to help you manage gout.
Healthy home-cooked meals don't have to be a burden. You can make this recipe in less than 20 minutes! Here's all you need to make this healthy dinner: 2 whole wheat English muffins, split in half, 4 tablespoons frozen chopped spinach, thawed and drained, 6 tablespoons jarred pizza sauce, 2 ounces low sodium deli style ham, 1/2 cup reduced fat, shredded mozzarella cheese. Preheat oven to 425 degrees F. Top each English muffin half with 1tbsp spinach, 1 1/2 tbsp pizza sauce, 1/2 oz ham, 2 tbsp low-fat cheese. Bake pizzas for 8 minutes or until cheese is golden brown.
If you are trying to lose or maintain your weight, dining out can present a lot of pitfalls. It's easy to overeat at a restaurant, and it's easy to eat more salt, fat, sugar and cholesterol than you realize. But by following a few simple guidelines, you can make your restaurant experience as healthy as possible.