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

Calori chart (Drinks)

In our daily life we drink a lot of thing. Most of the drinks contain high calorie. Most of us don’t bother to know about the calorie that we take while taking our drinks. To maintain fitness we all should
know about our favorite drinks. Our calorie chart can give some idea about calorie that some non-alcoholic and alcoholic drinks contain.





Per 200gms.

Non-alcoholic Drinks	Energy	Protein	Carbohydrate	Fiber	Fat	Fat calories
	Calories	g	g	g	F & %	%
Cola-Drinks	90	0	22	0	0	0
Lemonade	98	0	24	0	0	0
Fruit juices	98	0	24	0	0	0
Pineapple juice	98	0	24	0	Tress found	0
Apple juice	98	Tress found	24	Tress found	Tress found	0
Black berry juice	66	Data not found	16	Tress found	Tress found	0
Grape fruit juice	90	2	20	Tress found	Tress found	0
Elder berry juice	82	4	16	Data not found	Tress found	0
Red Currant Nectar	98	0	24	Data not found	Tress found	0
Black current nectar	106	0	26	Data not found	Tress found	0
Orange juice	90	2	20	Tress found	Tress found	0
Passion Fruit juice	114	0	28	Tress found	Tress found	0
Sea Buck thorn juice	86	2	10	Data not found	2	42
Sour cherry juice	66	2	10	Data not found	Data not found	0
Grape juice	148	Tress found	36	Data not found	Tress found	0
Lemon juice	66	Tress found	16	Data not found	Tress found	0
Vegetable juice	58	2	12	Data not found	Data not found	0
Carrot juice	58	2	12	Data not found	Tress found	0
Tomato juice	42	2	8	Tress found	Tress found	0
ALCOHOLIC DRINKS
Apple wine	74	Tress found	6	0	0	0
Beer	86	Tress found	6	0	0	0
Non-alcoholic Beer	50	Data not found	10	Data not found	Data not found	0
Egg liqueur/Advocaat	344	8	60	0	7	38
Malt Beer	96	2	22	0	0	0
Red wine	134	Tress found	6	0	0	0
White wine	138	Tress found	6	0	0	0
Sparkling wine	166	Tress found	10	0	Data not found	0
Wheat beer	96	2	10	0	0	0
Brandy	488	0	4	0	0	0
Vermouth	98	Tress found	2	0	0	0
Whiskey	492	Data not found	Data not found	Data not found	Data not found	Data not found