If you are a fan of coffee, energy drinks and high-calorie food, let’s change the habit to protect your health from diseases. This article will suggest some kinds of food that are beneficial for you like green tea, fresh fruit, quinoa, Greek yogurt and grass-fed beef.
Although fresh fruit often contains high percentage of sugar, it is high in water too, which makes the food relatively low in calories within its volume. Bright-colored fruits like strawberries, acai, watermelon and blueberries are among the most nutrient with loads of vitamins, antioxidants and phytochemicals. Besides, you can choose thin and permeable skinned fruits such as peaches and nectarines.
If you are coffee-drinkers, remember that moderating the amount of caffeine helps enhance concentration and increase circulation. Therefore, you should regularly drink some cups of fresh brewed tea to replace two or three cups of coffee per week or choose green tea as your drink in tea-breaks rather than a soda or any energy water.
Whole wheat breads, grains and pasta are good sources of complex carbohydrates, fiber (both soluble and insoluble) and B vitamins. Remember that the whole wheat brain foods are higher in protein than white ones.
Whole wheat breads, grains and pasta
Quinoa and soy are only two vegetarian sources that contain full protein including all the essential amino acids. You can use Quinoa as a substitute for rice or pasta in many dishes.
Greek yogurt is able to remove the liquid or whey to create a thick, creamy and tangy yogurt with its nutrition value higher in fat than American-style yogurt. Besides, it provides more protein but less added sugar (usually none). You can enjoy plain Greek yogurt with a teaspoon of honey or use it to replace high-fat foods like mayonnaise and sour cream.
Grass-fed beef, which is lower in saturated fat and omega-6 fats than grain-fed beef, seems to be very healthy because a recent Clinical Nutrition study shows that reducing the ratio of omega-6 to omega-3 fatty acids can provide great health benefits.
Beans and legumes naturally contain not only complex carbohydrates and fiber but also additionally high amounts of potassium and phosphorus, which are beneficial for heart and bone health respectively.
Beans and legumes
The Super Good Foods
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The Power of Good Food
Good Foods for Weight Loss
I have been working as a doctor of a general hospital since February 1998. In addition, I am a full time writer and specialize in weight loss related issues. I also write for a number of different websites on the Internet.
corned beef and cabbage with vegetables
Image by shannonpatrick17 ((potatoes fresh from the garden at the green house)) en.wikipedia.org/wiki/Potato Nutrition Nutritionally, potatoes are best known for their carbohydrate content (approximately 26 grams in a medium potato). The predominant form of this carbohydrate is starch. A small but significant portion of this starch is resistant to digestion by enzymes in the stomach and small intestine, and so reaches the large intestine essentially intact. This resistant starch is considered to have similar physiological effects and health benefits as fiber: it provides bulk, offers protection against colon cancer, improves glucose tolerance and insulin sensitivity, lowers plasma cholesterol and triglyceride concentrations, increases satiety, and possibly even reduces fat storage (Cummings et al. 1996; Hylla et al 1998; Raban et al. 1994). The amount of resistant starch in potatoes depends much on preparation methods. Cooking and then cooling potatoes significantly increases resistant starch. For example, cooked potato starch contains about 7% resistant starch, which increases to about 13% upon cooling (Englyst et al. 1992). Potatoes contain a number of important vitamins and minerals. A medium potato (150g/5.3 oz) with the skin provides 27 mg vitamin C (45% of the Daily Value (DV)), 620 mg of potassium (18% of DV), 0.2 mg vitamin B6 (10% of DV) and trace amounts of thiamin, riboflavin, folate, niacin, magnesium, phosphorus, iron, and zinc. Moreover, the fiber content of a potato with skin (2 grams) equals that of many whole grain breads, pastas, and cereals. Potatoes also contain an assortment of phytochemicals, such as carotenoids and polyphenols. The notion that “all of the potato’s nutrients” are found in the skin is an urban legend. While the skin does contain approximately half of the total dietary fiber, more than 50% of the nutrients are found within the potato itself. The cooking method used can significantly impact the nutrient availability of the potato. Potatoes are often broadly classified as high on the glycemic index (GI) and so are often excluded from the diets of individuals trying to follow a “low GI” eating regimen. In fact, the GI of potatoes can vary considerably depending on type (such as red, russet, white, or Prince Edward), origin (where it was grown), preparation methods (i.e., cooking method, whether it is eaten hot or cold, whether it is mashed or cubed or consumed whole, etc), and with what it is consumed (i.e., the addition of various high fat or high protein toppings) (Fernandes et al. 2006). Various potato dishes. Various potato dishes. Potatoes are prepared in many ways: skin-on or peeled, whole or cut up, with seasonings or without. The only requirement involves cooking to break down the starch. Most potato dishes are served hot, but some are first cooked then served cold, notably potato salad and potato chips/crisps. Common dishes are: mashed potatoes, which are first boiled (usually peeled), and then mashed with milk or yogurt and butter; whole baked potatoes; boiled or steamed potatoes; French-fried potatoes or chips; cut into cubes and roasted; scalloped, diced, or sliced and fried (home fries); grated into small thin strips and fried (hash browns); grated and formed into dumplings, Rösti or potato pancakes. Unlike many foods, potatoes can also be easily cooked in a microwave oven and still retain nearly all of their nutritional value, provided that they are covered in ventilated plastic wrap to prevent moisture from escaping—this method produces a meal very similar to a steamed potato while retaining the appearance of a conventionally baked potato. Potato chunks also commonly appear as a stew ingredient. Potatoes are boiled between 10 and 25 minutes, depending on size and type, to become soft.
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