Health Information Series

Posts Tagged ‘Diet tips’

Lots of Flavor without Fat

Turning Down the calories in this recipe so tempting it may seem impossible, but a matter of following some simple steps. Learn to not give up flavor while fats avoid reading this note.

We all have a weakness for a dish … or several. And usuallyall the flavor of our favorite food is correlated to the number of calories it has. More taste equals more kilos is not a good equation. To make a dish in a healthy fat, you just have to remember some brief instructions:

1. Identify all high-calorie items in the original recipe.

2. Make a list of low calorie products that may be candidates to replace them. To do this, start slowly. Start by replacing a portion of the original products for those low in calories, and go see how much affect the flavor and consistency of the original dish.

3. Sometimes it helps to leave a small portion of fat so that the dish does not lose identity. Also, remember that the complete elimination of fat is also unhealthy. If cooking in the oven, especially a small amount of fat is essential to give substance to the dish. Read the rest of this entry »

“McDonald’s or Burger King?

Everyone is aware of the bad reputation of quality beef and hamburger restaurants Donald’so type Mc Burger King. In recent years, at least McDonald’s has washed his image in this sense and now restaurants offer nutrition information for all foods offered.

They claim to follow a path full of meat they use. It has also added other foods traditionally considered healthy, such as juices, yogurts, gazpacho, fruit and smoothies.

UPON REQUEST

What do I choose? What I do not choose?

This obviates the “menu”, consisting of hamburger (wide), chips and drink. The chips contain 15 g of fat per 100 g of food which represent 10 to 23 g for a serving depending on size.

Anecdotally we will mention that Burger King declares that in less fat than potato McDonalds (13.5 to 14 g per 100g). The figures are indicative and we must keep in mind that can be modified depending on the time spent in the fryer and / or time to drain.

And the burger? It depends. A burger can be quite “unhealthy” or healthy nutritionally. What does it depend? Besides their fat content of meat (type of cut) depends on whether or not they sauces (mayonnaise or other fatty sauces, cheese or bacon. Read the rest of this entry »

A diet that allows you not only lose weight, but also cope better with stress and gastric problems

Although it is popularly known as “astronauts’ diet, this diet was not really designed for them but for the rest of the senior employees of NASA, in order to help them better manage stress and digestive problems that accompany their demanding work.

As these employees began to follow, was also found that this diet help you lose weight and became known as “astronauts’ diet.”

Preliminary recommendations:

1 – As always, consult your doctor before starting this or any other diet

2 – Do not do it for more than 13 days (if repeated, must miss at least two weeks)

3 – Take at least two liters of water per day (pure or tea: tea, coffee, mate, etc.). Read the rest of this entry »

Remember that vegetables and fruits are our main source of minerals and vitamins. Taking complex carbohydrates has another advantage. By introducing the group of vegetables, we ensure that a portion of the proteins we eat are vegetables.

Legumes, vegetables, fruits and grains contain indigestible substances in the human digestive tract, known as fiber or food, which exert a significant influence on the digestive physiology and metabolism of cholesterol.

Fiber has very beneficial effects on lipid metabolism with decreases in total cholesterol, LDL cholesterol and triglycerides.

Health recommendations to prepare pasta, cereals, legumes and vegetables

> Cooking with less salt to prevent hypertension. Vegetable dishes cooked with little water or steam. The vegetables boiled water should not be thrown. Drink the broth, contains vitamins and minerals of vegetables. For the dressing of vegetables, use extra virgin olive oil sparingly.

> The pasta is cooked al dente, to avoid rapid increases glucose. The vegetables should be eaten at least twice a week and NOT ADD SAUSAGES.

> It always prefer bread, cereal, flour or pasta. The protective action of dietary fiber against cardiovascular disease is important and should not be underestimated.

Because of its particular nutritional composition, nuts have an important role in health promotion and prevention of various diseases, especially those related to the cardiovascular system.

The nuts are characterized by their high content of heart-type fatty acids since, in most of them by far the predominant oleic acid.

This fatty acid characteristic of the “Mediterranean diet”, is about 70% of the fatty acids in almonds and hazelnuts, while representing a significantly lower in the pistachios and pine nuts (about 45%) and much retail in walnuts (about 15%). Hazelnuts and almonds are nuts rich in monounsaturated fatty acids.

Several studies have shown that, for the same levels of cholesterol, low density lipoprotein (LDL), responsible for transport of sterol in the plasma, better resist the ravages of free radicals and experience a lower degree of distortion as greater the proportion of oleic acid they contain.

Thus, the peptide characteristic of this type of lipoprotein (peptide apoB-100) maintains, in a greater proportion of their natural settings so that these lipoproteins are recognized and captured mainly by cellular receptors reducing the risk of infiltration, in significant quantities, the blood vessel wall.

Thus, it minimizes the amount of lipoprotein “rusty” and the negative impact of these particles, particularly aggressive to the cell wall. Nuts are nuts richer in polyunsaturated fatty acids.

A DIET RICH IN FOLIC ACID MAY PREVENT THE LOSS OF MEMORY IN THE ELDERLY

A Dutch study shows that folic acid (vitamin B9) abundant in legumes, nuts and fruits and vegetables helps preserve the memory and mental agility.

Folic acid (vitamin B9) deteriorates with heat during cooking of food, so if you want to enter a constant in the diet is preferable to set in foods that contain it and that can be taken raw. (See table)

People who eat little folic acid (vitamin B9), a vitamin that is abundant in vegetables, legumes and nuts have a more rapid cognitive decline with age than those who take folic acid in abundance. This was demonstrated a Dutch study with 818 healthy volunteers between 50 and 70.

Half of the volunteers took 800 micrograms of folic acid daily from supplements over three years while the other half did not take supplements. They all volunteered to do a series of games to assess their cognitive abilities.

Results: After three years, they took the supplements scored higher on memory games and mental agility. Read the rest of this entry »

FRUITS, VEGETABLES AND COMPLEX CARBOHYDRATES IN THE WEIGHT-LOSS DIETS

Rice, pasta and legumes are the main source of complex carbohydrates in our diet along with fruits and vegetables should form the basis of our diet.

However, our concern for the line and the false belief that carbohydrates are fattening foods has led to lower consumption. The CARMEN study (Carbohydrate Ratio Management in European National Diets) shows the error of our position.

This study shows that being overweight is less likely with diets rich in complex carbohydrates in a plethora of vegetables, fruits, pasta, vegetables and whole grains.

These foods, typical of the Mediterranean diet, are back in fashion for its multiple benefits. Are an important source of vitamins, minerals, protein and vegetable fiber and fat intake is almost nil.

The average value of carbohydrates comes to about 4 calories per gram, similar to that of protein and lower in fats provide 9 calories per gram.

In recent years, consumption had declined in favor of a diet rich in animal-like proteins and excess saturated fat, typical Western diets of northern Europe. Now, this study shows that reducing saturated fats-especially-and increase the proportion of carbohydrates, as well as being beneficial to the heart, seems to promote weight loss.

Overweight

Overweight is the result of an energy imbalance that occurs when caloric intake is excessive in relation to the subject’s energy expenditure. By eating more energy than necessary, it is stored as fat. The first step is to reduce the total calories per day. By lowering the total calorie intake, you have to consume less of everything. Also carbohydrates. At issue is to raise the percentage of carbohydrate intake on total enegético at the expense of reducing fat.

When it comes to losing weight, reducing total calories a day is essential. In what percentage is reduced and for how long he can only decide on a doctor.

However, on the basis that not all calories are equal and that the fat provides 9 calories per gram and has little satiating effect, there is consensus among the medical establishment that fats should be reduced to approximately 25% of the total calories.

Will not have to prove or butter, margarine, cream, fatty cheese (yes cheese curd fresh skim), pastries and cakes (they have large amounts of hidden fat), whole milk, mayonnaise and various sauces, nuts, sausage.

Forget, too, cola drinks, because they are high in sugar and sweets (simple carbohydrates) and avoid red meat rich in fat. You should also remove the fried and not to abuse the extra virgin olive oil.

Replacing fats with complex carbohydrates

Replace some of the fat by complex carbohydrates contained in plants is in our body weight. How? increasing complex carbohydrates about 55%. This does not mean eating huge plates of vegetables, rice and pasta, because we must not exceed your daily calories assigned to this group.

The group is made up of carbohydrates legumes, cereals, vegetables and fruits. The amount in grams of vegetables and fruits to eat, must be higher than those of legumes and cereals and a portion of vegetables should be eaten raw in a salad.