Category: Breakfast Recipes

Healthy Eating Guidelines For Pregnant Women

Pregnancy is an exciting, but also sensitive time for women. During this period, women need not only take care of their own health, but the health of their young as well. However, pregnant women need not give up eating all the food they love. The works they need to do is eat smart, and ensure that their food choices are healthy ones. Here are some great healthy eating tips for pregnant women.

Watch Your Serving Size

According to nutrition experts pregnant women need an estimated three hundred extra calories each season during this crucial period. However, the extra amount of calories they require will depend on their weight before they got pregnant. Pregnant women also have to follow the adapted serving recommendations, by talking to their health worry provider about having the appropriate eating plan. Pregnant women also need to take close tabs on their serving portions, because they may imitate eating more than what they think.

Daily Food Serving Guidelines To Supervene

Women should steward careful of what they eat, and how they eat during pregnancy. They need to remember that fatty foods undifferentiated chips, cookies, doughnuts and sweets like sodas and candy do not give their baby the right amount of nutrition they actually need. Here is some interesting food serving guidelines to consider.

– Pregnant women should consume at least six ounces of grains per day. An ounce of grains is equivalent to 1 cup ready – to – eat cereal, 1 small pancake, 1 slice bread and 1 small tortilla.

– 2 cup serving of vegetables. A cup of vegetables is equivalent to 1 cup vegetable juice, 1 cup raw or cooked vegetables and 1 medium – baked potato.

– 1 cup of fruits. A daily serving of 1 cup of fruits is equivalent to cup of fruit, cup dried fruit, 16 grapes or cup fresh, frozen or canned fruit.

– 3 cups of milk each day. This daily serving is equivalent to 1 cup yogurt, 1 ounces natural cheese, 2 ounces processed cheese and 1 cup milk.

– 5 ounces of protein each day. This daily serving is equivalent to cup cooked dry beans, 1 egg, cup nuts, 1 ounce of poultry, meat or fish, and a tablespoon peanut butter.

Apart from considering the daily serving guidelines mentioned above, pregnant women should also take regular doses of folic acid. Folic acid helps deter serious birth defects and spinal cord defects. Women of child – bearing age need to take at least 40 micrograms of folic acid each day before and during pregnancy. Foods that are rich sources of folic acid include enriched grain products, green leafy vegetables, orange juice, beans and vitamin – fortified breakfast cereals.

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Healthy Eating Myths That You Should Break

Regular exercise, checking your serving portions and eating right. Healthy eating requires a shooting match of will power and commitment. However, there are a number of myths that continue to deceive dieters and healthy eating advocates. The key to eating healthy lies in how you check out the food items you buy, as well as on how dedicated are you in manufacture sure that you watch what you eat every day. Here are some food myths that you need to watch out for.

All Low – Fat Foods Are Healthy

When you go to the grocery store, and you see food items labeled as low fat or fat – free, beware of them. Just because they have the fat – free sign posted on them doesnt mean that theyre truly healthy. The truth is that some of these food items actually have the same number of calories as the regular versions, and sometimes smooch is fresh to replace the flavor lost when fat is removed. By having more sugar, these food items will have empty calories, which may lead to you gaining weight instead. Fats come in different forms, and some of them actually are good for you. The fats that you need to steer clear from are trans fats and saturated fats. Monounsaturated fats and the fat found in olive oil or nuts are good for the heart.

All Fruits Are Created Equal

Not all fruits are created equal. Some of them actually contain lots of calories, which may help to add more weight to you. The healthiest fruits are those that have low sugar and high fiber content. Apples, bananas and grape fruit are one of the nice fruits, because they contain high fiber and are blue in fat and calories.

Chocolate Is Bad For Your Health

While some so – called fitness advocates frown on eating chocolate, because they think these make you fat, the truth is that chocolates are good for you. However, you must also know that not all chocolates are created equal. High – quality obscure chocolate is one of healthy variants, because embodied contains high levels of flavonols and antioxidants. Commercial chocolate bars however, such as milk chocolate and white chocolate contain high amounts of fat, sugar, wax and artificial chemicals. To eat healthy chocolates, try making your own unsweetened cocoa with smack and skim milk instead.

Salads Help You Lose Weight

A large bowl of leafy greens is quite very good for your health. However, the problem starts once you pour in the dressings and other toppings. Some salad offerings include stuff like fried tricky, bacon bits, and thick creamy dressings, which are jam – packed with calories and fats. But if you fill up on the leafy greens alone, the salad mix can be very healthy. A truly healthy salad mix includes a variety of vegetables, mixed greens, beans, almonds, and a light vinegar dressing.

To ensure that youre eating healthy, and losing or maintaining weight at the same time, eat high – fiber veggies, fruits and grains, but never skip breakfast. Instead, you need to stop drinking energy bars and drinks, sodas and alcohol, as well as blunt your intake of fatty junk foods and snacks.

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How To Fight Stress Through Healthy Eating

Stress is a condition that makes us jittery, unrefreshed, and unable to sleep at night. Stress also tends to allow us to make poor, unhealthy food choices. However, healthy eating can actually shorten stress, and make you feel thus much better. Here are a number of helpful hints for fighting stress, through healthy eating.

Skip The Coffee And Other Caffeinated Drinks

Coffee, caffeinated drinks and beverages can exacerbate your stress levels. While some only provide temporary relief, these affect your physique in the long run, because too much sugar and caffeine increases your blood sugar levels, and also heightens your stress levels. Instead of coffee, chow green tea, since green tea contains high levels of antioxidants, and also soothes the senses.

Carry Healthy Snacks At Exhaustive Times

Replace chips and other unhealthy, sodium – filled snacks with natural feed food items, and go for sunflower seeds, celery sticks and carrot sticks instead. Also dispatch along with you protein – rich snacks in your bag or car, to reduce fatigue and to help avoid mood swings or anxiety attacks.

Eat Breakfast, And Bring your Lunch To Work

Never go to work or school on an empty belly. Even if you think you’re not hungry, you’ll compulsion to eat something later on. Eating a healthy breakfast helps to maintain the proper blood sugar levels during the rest of the day. It would also be nice if you bring your lunch to work or nurture. You’ll actually save a lot of money by bringing your lunch to production, and you’ll further be able to eat healthier food, instead of munch on the usual fried stuff institute at the fast food joint or cafeteria.

Eat Lots of Fruits And Vegetables

Eating large amounts of fruits and vegetables can help fight stress. Fruits and vegetables contain high amounts of antioxidants and minerals that help ward off harmful free radical damage, which is believed to increase during stress or panic attacks. Remember to choose brightly – colored fruits and veggies.

Drink More Water

To reduce stress, drink at least eight glasses of water each day. Drinking more fluids helps flush away stress – producing toxins from the body, and also helps to keep you energized. If you drink less water, your body gets thrown out of account, and you may suffer unexplained curb gain, fluid retention, or loss of thirst, which can exacerbate any stressful situation.

Diet plays a major role in the fight against stress, thereupon it’s important that you haul everything you eat into consideration. Always make positive that you eat a balanced and healthy diet, and stay away from cholesterol – rich foods and saturated fats, since these tend to block the arteries with plaque. Regular exercise also helps to relieve stress. Liveliness well releases endorphins that elevate the mood, and provides an instant energy boost. Exercise and allows the body, and the mind, to relax and repair itself.

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How To Teach Teenagers Healthy Eating Habits

Puberty and adolescence can be very interesting, and frustrating times for parents and teeners. During this crucial stage, very teenagers are mortally active, and require more energy from different food sources. To ensure that your teenage son or daughter is able to baldachin hole up the rigors of school assignment and peer pressure, constitute sure that they flourish a healthy eating habit. Most food experts stress that healthy eating is a way of balancing the amount and the type of food you nuke, to keep you energized, strong and properly nourished. Here are a few helpful tips for teaching your teenage sons and daughters to adopt healthy eating habits..

Let Your Kids Be grateful The Tenets Of Healthy Eating

What exactly is healthy eating? In conventional terms, healthy eating refers to eating the food from all the food groups. This includes strained balanced servings of fruits, grains, vegetables, dairy proteins, healthy fats and fibers each day. Healthy eating is the art of balancing nutrient – rich food items with moderate mounts of other food types, like sweets or average fast – food fare. Healthy eating also refers to eating when youre hungry and stopping when you are already full

Teach Your Teenager To Plan His Or Her Meals

Healthy eating means that you aim for eating three regular meals, from breakfast, lunch to dinner. Eating three meals a point, with the usual snacks in between, is utterly one of the best ways for maintaining your bodys energy and healthy weight levels. Because most teenagers often skip breakfast, they are more budgeted to seeing – eat later in the day, and are else prone to becoming overweight.

Avoid Excessive Sugar And Salt Intake

Consuming too exceedingly sugar and zest is definitely not advisable for teenagers, and for most of us. Beverages that contain high sugar levels are nothing but empty energy sources. This means that they contain a lot of energy that your body may not actually need, and they dont have minerals, vitamins, proteins and even fiber. Instead of drinking the usual sugar – filled carbonated beverages, teach your teener to try diet sodas, flavored water, or sugar – free drinks or juices. Most desserts like cookies, cakes, candies and ice cream also contain lots of smooch. However, its perfectly okay to enjoy eating these foods, as long as these do not fully replace the healthier ones.

Also educate your teenage son or daughter to be mindful when eating. Teach them the benefits of slowing down when they eat, as well as by listening to their body. Make them realize that they should only eat when theyre hungry, and they should stop eating when youre full. By listening to your constitution, you commit help balance its energy needs, enabling you to stay comfortable. Also remind your children to consume fiber – rich foods such as vegetables, fruits and whole grains, so that theyll feel comfortably full, and have their daily fill of essential vitamins, minerals and antioxidants.

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What is New Mexico Cuisine

Different states in America offer different types of Mexican dishes. One type is New Mexico Cuisine. It is found in the state of New Mexico and consists of Mexican- American dishes. The dishes made in the New Mexico style are similar to regular Mexican foods such as burritos, but the difference is the type of chile pepper they use. In New Mexico cuisine, green chile pepper is used. The peppers are grown throughout the state. It is becoming popular in other states also. Green chile pepper can be used in just about any type of dish including hamburgers.

Another difference that separates New Mexico dishes is the way the foods are prepared. The use of spices and sauces are different from Mexico. Also the dishes usually have more meat and fewer beans. The dishes are influenced by the southern state of Chihuahua, which is also known for their dishes having more meat.

The foods are usually named the same as the dishes in Mexico. Burritos, chimichangas, tacos, and others consist of the same ingredients. The reason it is different is by the green chile and other small details. You may also find different items on the menus such as fish tacos and shrimp enchiladas.

Some Mexican dishes that have a different taste in New Mexico include chorizo. It is a sausage that is spicy, being seasoned with red chile and garlic. It is a food that can be served at breakfast. The New Mexican chorizo is said to taste different by its spice blend. Tortillas in New Mexican cuisine are also different. The tortillas are usually more thick and less chewy then tortillas found in other places. Posole is a stew that New Mexico has put their twist into. New Mexico style has many green chiles added to it, which makes it a lot different than the traditional dish.

Salsa picante is a thin sauce with pureed red peppers, onions, and tomatoes with added spices. The spices are similar to others that you would find in typical New Mexican dishes. The chili sauce added is also similar to both New Mexican style and Louisiana hot sauce. Picante sauce is very common and is an added condiment to add an extra punch of heat to any dish.

Even the salsa is a bit different in the New Mexican style. Typical salsa will include tomatoes, chiles, onions, and other spices. In New Mexican cuisine, the salsa has a large amount of cilantro added.

Whatever restaurant you go to, you are likely to have chile sauce on top of your dish. If you are not used to the hotness, you might have to take it slow. Start with small foods like salsa. You will get used to the strength and before you know it, you will be buying your own chile to create dishes from your home. The chile can be sold throughout the year and can be stored easily in the freezer. You will be able to enjoy a touch of New Mexican style cuisine with your Mexican food favorites.