Nutrition

We all want ourselves and our loved ones to have the best life possible. However some factor of life can be controlled and some other cannot. One of the easiest way to improve our family’s life and health are by providing healthy nutrition and exercise. A healthy lifestyle includes a variety of factors including eating certain foods, avoiding or limiting others, and getting plenty of exercise. If we give our family healthy choices and teach them the benefits of a healthy lifestyle and lose weight, we can ensure a better future for all of us.

Eating the proper amount or the right foods is the first step to healthy nutrition for our family. Eating a wide variety of fruits and vegetable with our meals and snacks is a great step towards health. These foods provide necessary food nutrients such as protein, carbohydrate, fat, minerals, vitamin and water. These nutrients keep our bodies functioning properly and prevent many diseases. Whole grains provide fiber to keep systems running smoothly and aid in digestion. Calcium rich foods, such as low fat milk and cheese, build strong and healthy bones and teeth. Lean meats, poultry, and fish are good choices for muscle building protein to help in growth and healing. Fruit and vegetables can provide us necessary vitamins and minerals for our body. Eating a wide variety of these healthy, natural

About calcium

It is necessary to eat calcium related food for every people in every age. Calcium will give strength to your bone and will keep you active. In the Previous article we have discussed about many useful thing about calcium. Now we are giving dietary requirements and food sources of calcium. Following information about calcium will help you to know which food contain how much calcium. It will help to choose food for your daily requirement.

Daily dietary requirements:
Pediatric:

Talk to your pediatrician before giving a child any nutritional supplement, including calcium.

Birth - 6 months: 200 mg
7 months - 1 year: 260 mg
1 - 3 years: 700 mg
4 - 8 years: 1000 mg
9 - 18 years: 1,300 mg

Calcium

We need calcium for the development and maintenance of strong bones and teeth, and that’s where about 99% of the body's calcium is found. Calcium also helps the heart, nerves, muscles, and other body systems work properly. It is probably best known for helping prevent osteoporosis. Our body needs several other nutrients in order for calcium to be absorbed and used properly, including magnesium, phosphorous, and especially vitamins D and K.

Calcium is important for overall health. Almost every cell in our body uses calcium in some way. Some areas where our bodies use calcium are in our nervous system, muscles, heart and bone. Our bones store calcium in addition to providing support for our bodies. As we age, we absorb less and less calcium from our diet, causing our bodies to take more and more calcium from our bones. Over time this aging process can cause or contribute to osteopenia or osteoporosis.

What is a Mineral

What is a mineral is a common question. While Vibrant Health is the remedy for all disease, it could be said that mineral depletion is the root of all disease. Minerals carry out the electrical transfer of energy required for all bodily functions, as they are the catalysts for electrolysis and metabolism. Along with amino acids, minerals are the building blocks of our biology. They are the key to our natural creation and assimilation processes. Nothing happens in the human body without minerals. How well it happens depends upon a few other things and is very much relative to the number and saturation of the broad spectrum of minerals our bodies require.

Minerals are needed in very small amounts in the and each one has a particular vibratory signature that resonates with its particular function within the body. Many minerals perform in conjunction with combinations of other minerals to execute their function. The functions of over 60 minerals needed in the body are not well understood and mineral deficiencies often go unrecognized and mistreated. Having a broad spectrum of minerals in our biology maintains a lower Ph which protects us from viral and bacterial infection.

Human beings cannot eat ground up rock or metals or shells, which is where our minerals do come from. In nature they are taken up by plant roots in the soils through a symbiotic relationship with microorganisms that do have the ability to eat rocks and metals. There are so few minerals available to the plants in the soils today because the microorganisms have been nearly completely annihilated. So, in order to benefit us, our mineral supplement needs to come from biologically available plant sources that carry a natural electrical charge recognizable to the body's electrical system. Now we think it clear about the question, what is

About vitamin K

History, about vitamin K:
In 1929, Danish scientist Henrik Dam investigated the role of cholesterol by feeding chickens a cholesterol-depleted diet. After several weeks, the animals developed hemorrhages and started bleeding. These defects could not be restored by adding purified cholesterol to the diet. It appeared that—together with the cholesterol—a second compound had been extracted from the food, and this compound was called the coagulation vitamin. The new vitamin received the letter K because the initial discoveries were reported in a German journal, in which it was designated as Koagulationsvitamin. Edward Adelbert Doisy of Saint Louis University did much of the research that led to the discovery of the structure and chemical nature of vitamin K. Dam and Doisy shared the 1943 Nobel Prize for medicine for their work on vitamin K (K1 and K2) published in 1939. Several laboratories synthesized the compound(s) in 1939.

The precise function of vitamin K was not discovered until 1974, when three laboratories (Stenflo et al., Nelsestuen et al., and Magnusson et al.) isolated the vitamin K-dependent coagulation factor prothrombin (Factor II) from cows that received a high dose of a vitamin K antagonist, warfarin. It was shown that, while warfarin-treated cows had a form of prothrombin that contained 10 glutamate amino acid residues near the amino terminus of this protein, the normal (untreated) cows contained 10 unusual residues

Vitamin E

History
The first use for vitamin E as a therapeutic agent was conducted in 1938 by Widenbauer. Widenbauer used wheat germ oil supplement on 17 premature newborn infants suffering from growth failure. 11 out of the original 17 patients recovered and were able to resume normal growth rates. Later on, in 1948, while conducting experiments on alloxan effects on rats, Gyorge and Rose noted that the rats receiving tocopherol supplements suffered from less hemolysis than those that did not receive tocopherol. In 1949, Gerloczy administered all-rac-α-tocopheryl acetate to prevent and cure edema. Methods of administration used were both oral, that showed positive response, and intramuscular, which did not show a response. This early investigative work on the benefits of vitamin E supplementation was the gateway to curing the vitamin E deficiency caused hemolytic anemia described during the 1960s. Since then, supplementation of infant formulas with vitamin E has eradicated this vitamin’s deficiency as a cause for hemolytic anemia.

Forms
The eight forms of vitamin E are divided into two groups; four are tocopherols and four are tocotrienols. They are identified by prefixes alpha-, beta-, gamma-, and delta-. Natural tocopherols occur in the RRR-configuration only. The synthetic form contains eight different stereoisomers and is called all-rac-α-tocopherol.

α-Tocopherol
α-Tocopherol is an important lipid-soluble antioxidant. It performs its functions as
antioxidant in what is known by the glutathione peroxidase pathway and it protects cell membranes from oxidation by reacting with lipid radicals produced in the lipid peroxidation chain reaction. This would remove the free radical intermediates and prevent the oxidation reaction from continuing. The oxidized α-tocopheroxyl radicals produced in this process may be recycled back to the active reduced form through reduction by other antioxidants, such as ascorbate, retinol or ubiquinol. However, the importances of the antioxidant properties of this molecule at the concentrations present in the body are not clear and it is possible that the reason why vitamin E is required in the diet is unrelated to its ability to act as an antioxidant. Other forms of vitamin E have their own unique properties; for example, gamma-tocopherol is a nucleophile that can react with electrophilic mutagens.

Tocotrienols
Compared with tocopherols, tocotrienols are sparsely studied. Less than 1% of PubMed papers on vitamin E relate to tocotrienols. The current research direction is starting to give more

Vitamin D

 History of vitamin D:
American researchers Elmer McCollum and Marguerite Davis in 1913 discovered a substance in cod liver oil which later was called "vitamin A". British doctor Edward Mellanby noticed dogs that were fed cod liver oil did not develop rickets and concluded vitamin A or a closely associated factor, could prevent the disease. In 1921, Elmer McCollum tested modified cod liver oil in which the vitamin A had been destroyed. The modified oil cured the sick dogs, so McCollum concluded the factor in cod liver oil which cured rickets was distinct from vitamin A. He called it vitamin D because it was the fourth vitamin to be named. It was not initially realized that unlike other vitamins, vitamin D can be synthesised by humans through exposure to UV light.
In 1923, it was established that when 7-dehydrocholesterol is irradiated with light, a form of a fat-soluble vitamin is produced (now known as D3). Alfred Fabian Hess showed "light equals vitamin D." Adolf Windaus, at the University of Göttingen in Germany, received the Nobel Prize in Chemistry in 1928, for his work on the constitution of sterols and their connection with vitamins. In 1929 a group at NIMR in Hampstead, London, were working on the structure of vitamin D, which was still unknown, as well as the structure of steroids. A meeting took place with J.B.S. Haldane, J.D. Bernal and Dorothy Crowfoot to discuss possible structures, which contributed to bringing a team together. X-ray crystallography demonstrated that sterol molecules were flat, not as proposed by Windaus. In 1932 Otto Rosenheim and Harold King published a paper putting forward structures for sterols and bile acids which found immediate acceptance. The loose association between the team members Bourdillon, Rosenheim, King and Callow was very productive and led to the isolation and characterization of vitamin D. At this time the policy of the MRC was not to patent discoveries, believing that results of medical research should be open to everybody. In the 1930s Windaus clarified further the chemical structure of vitamin D.

Vitamin C

The discovery of Vitamin C
The need for vitamin C was known well before the vitamin was discovered. Many people died of scurvy, which is a severe lack of vitamin C and numerous scientists and doctors worked to provide cures for the disease. James Lind is credited with being the first to understand that a particular aspect of citrus fruits could stop incidences of scurvy. He did not know that it was vitamin C but he carried out research in 1747 to show that citrus fruits did stop the scurvy from developing. It was Lind’s work that was the basis for many of the other scientific investigations that led to the discovery of vitamin C. In 1907 Axel Holst and Theodor Frølich, two Norwegian physicians conducted research that showed the anti scorbutic factor. Albert Szent-Györgyi was the first to discover and isolated the chemical hexuronic acid. He along with other research scientists proved that it was the deprivation of this acid that was the cause of scurvy. In 1948 Albert Szent-Györgyi was awarded the Nobel Prize for Medicine (for his discoveries in connection with the biological combustion processes, with special reference to vitamin C and the catalysis of fumaric acid).

What is vitamin C?
Because of its widespread use as a dietary supplement, vitamin C may be more familiar to the general public than any other nutrient. Studies indicate that more than 40% of older individuals in the U.S. take vitamin C supplements and in some regions of the country, almost 25% of all adults, regardless of age, take vitamin C. Outside of a multivitamin, vitamin C is also the most popular supplement among some groups of registered dietitians and 80% of the dietitians who take vitamin C take more than 250 milligrams.

Why is this nutrient so popular?
Vitamin C, also called ascorbic acid is a water-soluble nutrient that is easily excreted from the body when not needed. It's so critical to living creatures that almost all mammals can use their own cells to make it. Humans, gorillas, chimps, bats, guinea pigs and birds are some of the few animals that cannot make vitamin C inside of their own bodies. Humans vary greatly in their vitamin C requirement. It's natural for one person to need 10 times as much vitamin C as another person; and a person's age and health status can dramatically change his or her need for vitamin C. The amount of vitamin C

vitamin B

Discovery of vitamin B:
The Englishman Sir Frederick Gowland Hopkins is given credit for approaching the discovery of the vitamin concept, when in 1906; he determined that food contains essential ingredients beyond carbohydrates, minerals fats, proteins and water. The term vitamin was first used for water soluble substance which was necessary for the nutrition of infants and which was separated from wheat germ, yeasts and milk. In fact this term was used after the first discovery of anti-beriberi factor by Casimir Funk in 1912. The first vitamin B discovered was vitamin B1 by Funk that was extracted from police rice husk. It was then isolated in pure and crystalline form by B.C.P Jansen in 1925.Casimir coined the term ‘vital amine’ to describe the class of chemicals that he and other researchers were studying, and the word was simplified to ‘vitamin’ by 1920.Three years after this discovery, Elmer Vernon McCollum and Marguerite Davis labeled it ‘water soluble B’ which British biochemist Jack Cecil changed to vitamin B in 1920.Casimir Funk (1884-1967), a Polish born American biochemist, collected all published literature in the issue of deficiency diseases. He was the first to isolate niacin, latter called vitamin B3.
B vitamins are a group of water-soluble vitamins that play important roles in cell metabolism. The vitamins were once thought to be a single vitamin, referred to as vitamin B. Later research showed that they are chemically distinct vitamins that often coexist in the same foods. In general, supplements containing all eight are referred to as a vitamin B complex. Individual B vitamin supplements are referred to by the specific name of each vitamin (e.g., B1, B2, B3 etc.). The B-group vitamins do not provide the body with fuel for energy. It is true though that without B-group vitamins the body lacks energy. The body uses energy-yielding nutrients such as carbohydrates, fat and protein for fuel. The B-group vitamins help the body to use that fuel. Other B-group vitamins play necessary roles such as helping cells to multiply by making new DNA.

List of B vitamins:

Vitamin A

Discovery of vitamin A:
The discovery of vitamin A may have stemmed from research dating back to 1906, indicating that factors other than carbohydrates, proteins and fats were necessary to keep cattle healthy. By 1917 one of these substances was independently discovered by Elmer Me collum at the University of wisconcin-Madision and Lafayette Mendel and Thomas Burr Osborne at Yale University. Since water soluble factor B(vitamin-B) had recently been discovered, the researchers chose the name "fat-soluble factor A" (vitamin A). In 1919, Steenbock (University of Wisconsin) proposed a relationship between yellow plant pigments (beta-carotene) and vitamin A. Vitamin A was first synthesized in 1947 by two Dutch chemists, David Adriaan van Dorp and Jozef Ferdinand Arens.

Vitamin A (or Vitamin A Retinol, retinal, and four carotenoids including beta carotene) is a vitamin that is needed by the retina of the eye in the form of s specific metabolite, the light absorbing molecule retinal, that is necessary for both low high (scotopic vision) and color vision. Vitamin A also functions in a very different role as an irreversibly oxidized form of retinol known as retinoic acid, which is an important hormone-like growth factor for epithelial and other cells.

In foods of animal origin, the major form of vitamin A is an ester, primarily retinyl palmitate, which is converted to the retinol (chemically an alcohol) in the small intestine. The retinol form functions as a storage form of the vitamin, and can be converted to and from its visually active aldehyde form, retinal. The associated acid (retinoic acid), a metabolite that can be irreversibly synthesized from vitamin A, has only partial vitamin A activity, and does not function in the retina for the visual cycle.

About drinks

 Everybody should know about drinks. You know you should drink water (the standard recommendation is eight 8-ounce glasses a day, and more as needed after exertion and in hot or dry weather), but did you also know that drinking water can help you lose fat? It may have no calories, but having water between meals helps keep your stomach full.
 We have built-in sensors in our stomachs, so we get fuller sooner with liquid, which is also why soup is more filling than solid foods. So add a slice of lemon with some ice to your water for a pleasant variety once in a while. There is some evidence, also, that when some people’s bodies are craving water, it is read by their brains as a signal for sweets. Talk about crossed wires, right? If you seek that sweet thing in your mouth, choose sugar-free drinks that use Splenda (the safest, best tasting sweetener) as the sweetener agent. Go with natural diet sodas, diet drinks, sugar-free lemonades

Fat

For decades, the belief that the more fat you ate, the more body fat you stockpiled was shared by many nutritionists. We became “fat obsessed,” and one trip down the supermarket aisle shows that we still are, with the preponderance of “fat-free” and “low-fat” items. Yet we are fatter than ever because these products may be low in fat, but they often are extremely high in sugar (to make them taste better) and thus calories, usually more than the full-fat versions that they are replacing.

Many followers of the low-carbohydrate, high-fat regimen have gone the way of the successful low-fat, higher-carbohydrate dieters: weight loss in the short term (due mostly to fewer calories), then dissatisfaction with the diet coupled with diminishing returns leading to millions of dropouts.

As a result, going in the opposite direction and eating more fat than normal to lose weight doesn’t work, either. One, fats are twice as calorically dense as carbohydrates or protein, so in general you want to limit your overall consumption. Two, fats are also downright dangerous, as excess fat consumption has been shown to increase degenerative diseases (heart and arthritis), cancer, vascular disease (kidney and liver failure as well as stroke), heart attack risk, and even acne. In particular, recent research implicates certain fats in the development of certain diseases. Saturated fats and

CARBOHYDRATE

Carbohydrate is an essential food nutrient. When we consume too much carbohydrate, it suffers one of four fates: it is either used as an immediate energy source (such as a runner using Gatorade to increase glucose levels in the blood), stored as carbohydrate (in a form called glycogen), excreted (especially when it has a high fiber content), or converted to and stored as fat. The glycemic index (GI) is a measure of your body’s blood sugar response to eating carbohydrate foods and was originally developed for use by type II diabetics. Foods such as white bread and table sugar (sucrose) are at the top of the index, meaning that they have a value of 100. Eating these foods causes a sharp increase in blood sugar. With a sharp increase in blood sugar, comes a corresponding increase in the hormone insulin; the presence of insulin makes us prone to store food as body fat. A chronic high level of insulin, hyperinsulinemia, is associated with type II diabetes, most of America’s obesity, and even heart disease. So our goal is to keep our insulin levels moderate by ingesting moderate- to low-GI foods.

Typically, foods that break down soon after you eat them get a high-GI number, while those that take longer to digest get a low-GI number. That’s why a low-GI snack like cottage cheese and an apple will keep you from snacking again before dinner three hours later, while a couple of slices of white toast, or even worse, a bagel (which is also a calorie bomb), will soothe your hunger for only half that time or less. Going with low-GI meals helps your belly feel full earlier and stay full much longer, resulting in less overeating and better food choices. Because it doesn’t cause blood-sugar spikes, you also get a steady supply of energy. With two brothers who are type I diabetics, I can tell you that if they don’t have their regular small meals they get easily agitated, become irrational, and can’t focus on anything! This is also what happens to low-carbohydrate dieters.

Many of us are almost as strongly affected by the low blood-sugar phenomenon and may exhibit similar behavior when we’ve gone too long without food. Just as protein and fat bring the GI number
down, sugar increases it, which means that you must reduce your sugar intake if you want to lose fat. Not only does sugar contain many unnecessary calories, it raises your insulin levels and satisfies you only for a very brief period. You can’t fool your body into treating 100 calories worth of lollipops the

About fiber

Almost all kind of plants that are eaten for food contains fiber. So we have to know about fiber for our own good. Some food contains less fiber and some have a lot of fiber.
Fiber is essentially carbohydrates that cannot be digested, and it’s present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes; and it is absent in animal foods, such as dairy, meat, fish, chicken, etc. Dietary fiber is the part of the plant-food source that your body cannot break down.

Kind of fiber:
There are two kinds of dietary fiber: soluble and insoluble. Insoluble is popularly referred to as “roughage” and is not absorbed by the body, so it promotes good digestion and adds bulk to your stools; it’s found in whole grains, vegetables, wheat bran, nuts, and beans. Soluble fiber draws water into your bowels, helping to protect you against bad cholesterol, heart disease, and colon cancer. Fiber sources include oats (especially oat bran), barley, beans, lentils, peas, nuts, seeds, apples and other types of fruits, and vegetables.

The health benefits of fiber:
The health benefits of fiber are well established. Research has shown us that fiber can reduce the risk of developing various conditions, including heart disease, diabetes, bowel disorders, and certain cancers. Furthermore, fiber consumption can lower your blood-cholesterol levels.
Fiber can actually help keep our blood-sugar levels stable. By slowing down the digestion rate of a meal, fiber ensures a gradual and steady release of energy into our system. Fiber has also been shown to help us feel full. Feeling full, or satiety, is an extremely necessary state of being when pursuing

About protein

 To know about protein is essential.The need to ingest protein with every meal is a key component of the healthy body, for four reasons. First, compared to carbohydrates and fats, protein is very difficult to store as fat. We usually assimilate it, making it part of our lean body tissue, or excrete it.

The second reason protein must be ingested with every meal is that it cannot be stored and used later, unlike fats and carbohydrates. As a result, you must keep ingesting protein throughout the day so as to keep your body from breaking down your muscle and organs to meet its protein needs. The third reason to consume protein frequently throughout the day is its metabolism-boosting effects. A great deal of recent research has shown that eating protein can actually kick-start your body’s metabolism. In the long run, this can have a significant impact on your body composition, especially if you have been eating a lot of food, as you reduce your caloric intake and increase your exercise, consuming protein will help preserve your muscles as well as organs. The fourth and final benefit of regular protein consumption is its ability to satiate. Protein makes you feel full as, unlike many simple carbohydrates, protein can curb your hunger. For instance, eating bread without cheese, meat, or nut butter is a lot less filling and satisfying.

Protein related food:
When deciding what type of protein to eat, you must know about protein and take into account the fact that not all proteins are created equal. There are two key factors that determine the quality of a protein. The first is bio-availability: this is a measure of how much of a certain protein is broken down, absorbed, and assimilated into our body tissue. The more bio-availability the protein is, the less it

Fruit and vegetable

With so many people eating on the run, ubiquitous high-protein or high-fat diets, and a preponderance of packaged foods, the mighty fruit and vegetable kingdom have been all but abandoned. This is a trend that I’d like to see you reverse, at least for yourself, if not for others.

Why will you eat fruit and vegetable:
Well, for the normal reasons of good health—fruits and vegetables are chock full of essential minerals, vitamins, fiber, good carbohydrates, and phytochemicals. They also help lower your risk for certain cancers, stroke, heart disease, and high blood pressure. Also, fruits and vegetables will help you lose weight for several reasons.

One: They are accessible: easy to find and buy, and often easy to eat immediately.

Two: They are fibrous and delicious.

Eating small meals

Our body needs food to survive. So when we become hungry we eat food. Usually we eat three times a day. For good health it’s not right. Eating small meals is more effective and healthier than eating three times a day.  For example, think of your body as a wood-burning stove: you have to stoke the fire early in the morning to warm up the house and continually feed the fire throughout the day to keep it warm. When nighttime arrives and everyone is set to go to sleep, you let the fire naturally burn down until morning,

then you start the whole process over again. Your metabolism works the same way. Start the day strong with a good breakfast, then periodically stoke your metabolic furnace during the day to keep it burning fat. Toward darkness, your body naturally slows down, and so should your intake until morning.

In the 1970s, researchers at the University of Toronto studied the effects of meal frequency on blood sugar and insulin secretion. They found that by eating many small frequent meals throughout the day, subjects were able to maintain stable blood sugar and insulin levels when compared to subjects who ate larger, less frequent meals. Referred to as “grazing” or “nibbling,” the practice of eating many small meals a day was also shown to decrease levels of bad cholesterol. Later studies actually found grazing to help in the reduction of body fat. Eating boosts the body’s metabolism temporarily, which is called the thermal effect of food. The more meals a day, the more our metabolism surges.

With an increase in meal frequency also come an increase in the control of the content and quantity of the food we eat. Today, unfortunately, most people starve themselves for periods of the day in which they often go five to twelve hours without eating anything. When they finally decide to eat, they have

Harmful ingredients in food

We live in a modern world. It’s fast and day by day it is getting faster. To keep up with it we are preferring short cut in our life. This short cut is not always good for us. For example instead of cooking at home we prefer ready to eat type of food. So we go to the supermarket and buy ready to eat food without knowing about the ingredients that the manufacturer use. All the ingredients are not harmful for our health. Some of the ingredients are harmful.


Harmful ingredients in food: Such as saturated and trans fats like butter and partially or fully hydrogenated oils, as well as sugar. We should keep this ingredients minimum to our diet.

However, there is one incredibly common ingredient that you may not know too much about and it seems somewhat innocent, but you really should avoid it like the plague. That ingredient is high-fructose corn syrup.

It’s everywhere: In soft drinks, fruit beverages, cookies, jams, breads, ice cream, cakes, some crackers, spaghetti sauces, frozen pizzas, salad dressings, and on and on. Made from cornstarch, high-fructose corn syrup didn’t even exist forty years ago, but more than 62 pounds of it was consumed per person in 2001 alone. It became popular to use by food manufacturers for three big reasons:

(1) it tastes sweeter than refined sugar, so they don’t have to use as much (i.e., it’s absurdly cheap and thus it saves them money); 

Food label

Buying is a part of life and food label is an essential part of a product. We buy from road side, from small market or supermarket. We buy food, medicine, household items, cars, dresses and everything to make our day to day life comfortable. We buy for us, our children, our relatives and friends.  In the buying process food items take a significant and mast important place in our life. Food gives us not only energy to work but also pleasure and satisfaction.

For the health conscious people buying healthy food is very important because all kind of food can give us test and satisfaction but not good health. We can’t buy healthy, fit and happy life. We have to earn it. Earning healthy and happier life is not so difficult. If we follow some simple rules while buying our food item then it will become very simple for everyone. 

When you buy packaged goods, don’t just glance at the commercial side of the package that tells you how great their product is. Flip it over and take a close look at of the nutritional label. In particular, look for these things of the food label.
Serving size: Many manufacturers choose absurdly small serving sizes to make the calorie, fat and carbohydrate counts seem little. First estimate fat and carbohydrate grams at a real serving of this

Healthy eating

When we become hungry we aim for healthy eating. Food gives us energy to work. We cannot live without food. But unhealthy eating habit can also make us sick, unhappy. It is important for all person to know the way of eating healthy. There are some important rules while we eat our food. Most of us know about these rules. But we ignore those rules. Healthy eating rules can help everyone to digest their food and can help get maximum nutrition from the food we eat.

Our healthy eating rules are as follows:-

(1) Wash hands before eating any food.

(2) Eat slowly and chew well.

(3) Eat in proper time. Untimely eating habit makes difficult for the stomach to digest food properly.

(4) Eat in a cordial environment. Enjoy while you eat your food.

(5) Drink a lot of water between two meal. Drink water as much as you can. It will improve your immune system naturally.

(6) Use simple way to cook food. If you love your life eat food those are cooked in simple way.

(7) Avoid sugar, use natural sweetner.

(8) While cooking make sure that the food value don’t get destroyed.

Calorie Chart (oil, fat & eggs )

Oil and fat gives us energy to work.But extra oil and fat can cause health problem. It can block hearts blood vessels and artery which can cause heart attack. Eggs contain protein, some fat, minerals and
vitamin. It also contain bad cholesterol which can cause heart problem. The calorie chart below can give which food contain how much good and bad ingredients.This chart can help everyone to choose food of their choice.

Calorie chart (Confectionary, sugar)

Most of the confectionery items contain a lot of sugar which is a big source of calorie. People who are health conscious and wary about their fitness must be careful about these products. Diabetic patients have to avoid these products or they can choose products that are especially made for them.
Our calorie chart can help everyone to choose products according their need. So choose those products wisely and you will become healthy and happy.Healthy and happy person lives long and lead a happy life.

Per200grams

	Energy	Protein	Carbohydrate	Fiber	Fat	Fat puf	Fat calories
		g	g	g	G & %	g	%
Honey	664	Tress found	162	0	Tress found	0	0
Ice-cream	428	8	42	Data not found	12	Data not found	52
Fruit sweets	820	0	200	0	0	0	0
Gummi Beans	664	12	150	Data not found	0	Data not found	0
Semisweet chocolate	1042	10	108	Tress found	30	2	54
Cocoa Powder, Slightly deoiled	940	40	76	Data not found	25	0	49
Sweet, unfilled	820	0	200	0	0	0	0
Chewing gum (piece)	24	0	6	0	0	0	0
Coconut Flakes	918	4	138	8	18	2	36
Jam	542	Tress found	132	6	0	0	0
Liquorice	492	Tress found	120	Data not found	Tress found	0	0
Milk caramel	806	6	168	0	5	0	12
Small chocolate-covered cream cake	812	Tress found	148	Data not found	11	Data not found	25
Nougate	1028	10	132	Tress found	24	6	43
Nut-Nougat-Cream	1102	10	100	Tress found	35	10	59
Popcorn, sweet	840	26	156	8	5	4	11
Pralines	912	10	140	Tress found	16	Data not found	33
Bar, coco	930	8	144	Data not found	17	Data not found	34
Bar, Nougat	914	8	138	Data not found	17	Data not found	35
Salmiak pastilles	574	Tress found	140	Data not found	Tress found	Data not found	0
Whole milk Chocolate	1138	18	110	Tress found	33	2	54
Sugar	820	0	200	0	0	0	0