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Health Tips (Food and Nutrition)

FOOD AND NUTRITION

Health Tips (Food and Nutrition)


 Nutrition is the science of looking at how our body uses nutrients and at how and why people eat like eating certain foods can help lower your risk of several diseases

Choosing disease-fighting foods:

  •  Eat more then 4 servings of vegetables daily:

  Vegetables are filled with minerals and vitamins, it also contain fiber. They’re a great source of phytochemicals, substances that help reduce the risk of chronic diseases such as heart disease, cancer and diabetes.

  •  Eat more then 3 servings of fruits a daily:

 Fruits are loaded with vitamins, minerals and  anti oxidants. Except for a few. Fruits are a major source of flavonoids, substances that may help lower the risk cronic diseas.

Using healthy cooking methods:

Here are some easy cooking methods can result in healthier eating. 

  • Invest in non stick cook ware:

 Instead of using oil in a pan when you cook, use non stick cook ware.

  •  Always try different cooking methods:

 Try to cook fish in parchment paper or foil to seal in flavors and juices you can also reduce sugar, fat and salt.

Do’s and don’ts for losing weight:

  • Don’t skip meals:

 During the day your body needs calories and nutrients. Missed meals may result in too strict  diet and may increase your risk of obesity.

  •  Limit meat consumption:

  keep portions under 6 ounces daily.

  •  Don’t starve your self:

 Too strict diet will make you go back to eating a lot of food.

  • Exercise regularly:

 To promote weight loss, exercise for at least 30 to 60 minutes on most days of the week.

  • Drink water:

  Water can help fill you up. 

Handling food safely: 

Consider safe treatment for your food from the time you shop to the time you eat.

  • When shopping:

 Don’t buy food in cans. Put fresh fruits and vegetables in bags and not  directly in the shopping cart.

  • When preparing food:

   Before you start preparing your food always wash your hands and  wash knives that you are going to use.

  • When cooking:

 Cook all ground meat,roast beef and  hamburger thoroughly and always avoid under cooked eggs with runny yolks

 Keeping foods safe at picnics:

 Use these tips for a  safe eating at your picnics:

  • Keep food frozen to the touch before putting it in your cooler  
  • Wrap all foods separately in plastic:
 Don’t place foods  on ice that’s not of drinking water quality.
  •  instead of puting your cooler in a hot trunk Transport it inside your car.
  •  Keep food covered until serving time:
You should always cover your food cause ther is flies, other insects and house hold pets can carry salmonella bacteria
  •  Keep hot foods hot : 
Use a vacuum bottle or 
  • Clean your hands: 
 clean your hand using alcohol based hand sanitizer and make sur that hand towels are disposable to use before and after working with food. 
  •  Remember the 2-hour rule : 
 2 hours is the maximum time food should be left unrefrigerated

 DIETARY SUPPLEMENTS:

Choosing a multivitamin as you get older

 Don’t take mega doses and look for a supplement that contains a wide variety of vitamins and minerals in the appropriate amounts, usually no more than 100 percent of the Daily Value (DV). Always check the contents to make sure you’re not getting too much of any nutrient, which can be really harmful.

 Look for vitamin B-12 (cobalamin) Adequate levels of this vitamin may reduce your risk of anemia, cardiovascular disease heart attack and stroke. 

Older adults often don’t absorb this vitamin well. A multivitamin with at least 2 micro grams (mcg) will help. 
we hope you enjoyed reading this article you can read the previous one Health tips (heart & brain)  and Health Tips (skin & hair) for more information about your health and remember that eating the right amounts and the right  kinds of foods will gives you the energy and stamina for active life-styles. A nutritious diet provides for growth and maintenance of a healthy body and helps keep you mentally alert.