Vitamin A is needed for good eyesight and optimal functioning of the immune system.  Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.

Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates.  Whole grain breads, cereals and pastas have high amounts of thiamin.

Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat.  It’s used in many body processes, including converting food into energy and the production of red blood cells.

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.

Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars.

Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.

Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth.

Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.

Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby.

Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth.

Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.

Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods.  It’s needed to transport oxygen to all parts of the body via the red blood cells.

Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.

Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.

Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat.
The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources.

Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.

Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.

The foremost step to be taken is of changing ones eating habit. Nutritious food should be included in daily meal for staying healthy. Cruciferous vegetables like cauliflower, cabbage, Kale, Brussels sprouts which are a rich source of vitamins, minerals and fibers should be included. Tomatoes rich in vitamin c should be taken along with the morning breakfast of eggs, carrot rich in beta carotene has anti oxidant properties which acts on free radicals of the cancerous cells and prevents their multiplication.

Green leafy vegetables, soy, tofu etc should be a part of our meal. However one has to consider that excessive intake of nutrition also leads to cancer hence we must have balanced meal. Vegetables should be taken in raw, boiled or lightly saute form as cookie is believed to destroy the nutritional property of the food.

Fruits are another rich source of vitamins and minerals which have anti-cancerous properties. Grapefruits, oranges rich in vitamin C help get rid of carcinogens from the body. Papaya is another fruit which prevents the absorption of nitrosamines from soil or processed food which are cancerous. Fresh fruit juices are also very beneficial. However care must be taken to choose fresh, organically grown fruits. The packaged fruit juices should be avoided as they have unnecessary high sugar are rich in calories and have non existent nutritional value.

Fibrous food such as bran, whole wheat, pulses, apple, and peaches should be eaten daily. This helps avoid bowel, colon, rectum, stomach cancer. Processed foods like bread, luncheon meat, salami, potato wafers should be taken in minimal quantity. These food items are rich in salt and fatty acids. Their nutritional value is zero. They cause obesity which further leads to cancer in stomach, colon, kidney, gall bladder, pancreas etc.

Salt and sugar should be taken in moderation. Excessive sodium intake is not healthy and so is excessive sugar which adds empty calories. Read meat like beef, lamb, and pork should be taken once a week in less quantity. Non vegetarians should include more of fish in their daily diet as it has anti cancerous benefits. Fish oil is also meant to reduce risk of cancer. Water intake should be increased to flush out toxins from the body.

Alcohol consumption should be in moderation as excessive intake leads to oral cancer and cancer of throat, larynx, and lymph etc. smokers should be extra careful and should cut down on smoking.

Being healthy is the most essential thing for a happy living. Few preventions and added care can assure a long life for an individual. Hence one should take care to eat healthy diet in moderation and exercising daily. Binge on junk food but once in a while.

To Your Health!

Here are some recommendations to help prepare a diet chart for your pregnancy.

Choose foods high in fiber that are enriched such as cereals, pasta, rice, fruits, and vegetables. Eat at least three servings of iron-rich foods per day to ensure you are getting 27 mg of iron daily. Eat and drink at least four servings of dairy products and calcium-rich foods a day to help ensure that you are getting 1000-1300 mg of calcium in your daily diet during pregnancy. Every pregnant woman needs at least 0.4 mg of folic acid per day to help prevent neural tube defects such as spina bifida. Choose at least one good source of folic acid every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans, black-eyed peas and chickpeas). Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C a day. Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You should take a prenatal vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you. Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe. Know that excessive vitamin A intake (>10,000 IU/day) may be associated with fetal malformations. Eat a variety of foods to get all the nutrients you need. Recommended daily servings include 6-11 servings of breads and grains, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts). Use fats and sweets sparingly. Drink plenty of water to keep your body hydrated. Avoid alcohol, undercooked food and quit smoking. Pregnant women should avoid swordfish, mackerel and tilefish since these may contain high levels of Mercury.

It is always recommended to eat enough and balanced food to gain weight at the recommended rate. During pregnancy the pregnant women’s body begins to undergo sudden and rapid changes thus it is advised to eat enough for the two.

How does fiber help your digestive tract? It absorbs water when it moves through the digestive tract and forms bulk in the intestines. This will soften stool and help food move faster through the digestive system.

List of common foods that contain fiber:

Brussels Sprouts, 2 gramsBroccoli, 4-5 gramsBread, 4-7 grams – 2 slices whole wheat, pumpernickel, seven-grainCarrots, 3-4 gramsBran Cereals, 5-10 grams – All-Bran, Bran Buds, 100% Bran, Raisin BranBeans, 6-10 grams – baked beans, black beans, great northern beans, kidney beans, garbanzos, pinto beans, white beansBerries, 4-5 grams – blackberries, raspberriesSweet Corn, 5 gramsBeansPeas, 7-9 grams – black-eyed peas, green peasGreens, 4-6 grams – beet greens, collards, kale, spinach, turnip greensBananas, 3 grams – medium 8″ longDried Figs, 10 grams – 3 figsFruit, 4 grams – medium apple, medium pear

According to the American Dietetic Association a healthy adult needs 20g-35g of fiber per day. However the average person is only consuming 14-15 grams. This is leading to digestive problems and contributing to the growing problem of obesity. Research is uncovering proof that fiber is helpful in prevention and relief from a variety of serious diseases.

Easy ways to increase fiber:

Eating brown whole wheat bread instead of refined white breadIncluding more lentils, fruits and vegetables in your diet (see above list for some of these)Eating brown rice instead of refined white riceEating bran cereal or granola cereal for breakfast

When you increase fiber in your diet you will experience some bloating and gas problems at first. However these will all subside in a matter of weeks as your body gets used to your new improved diet.

Food supplements for fiber: Because it is often quite hard to include the amount of fiber we need in our diets supplements can sometimes be taken to increase fiber and for treatment of certain conditions. These will all help digestive disorders.

Psyllium husk- is a common supplement (Metamucil)Methylcellulose-made naturally from the cell walls of plants (Celvic, Celevac)Polycarbophil-is based on plant sources- This may cause less bloating than Psyllium husk (Fibercon, Equalactin) This is often used when treating digestive disorders

Vegetable gums: A new form of fiber supplement is Vegetable gums- guar gum (brand name Benefiber) or acacia (brand name Heather’s Tummy Fiber).

Increasing fiber in your diet will help your digestive system function better. This will result in lowering cholesterol and improving your overall health. With improved health you will be able to feel better, look better, think better and enjoy your life to the full.

How does fiber help your digestive tract? It absorbs water when it moves through the digestive tract and forms bulk in the intestines. This will soften stool and help food move faster through the digestive system.

List of common foods that contain fiber:

Brussels Sprouts, 2 grams

Broccoli, 4-5 grams

Bread, 4-7 grams – 2 slices whole wheat, pumpernickel, seven-grain

Carrots, 3-4 grams

Bran Cereals, 5-10 grams – All-Bran, Bran Buds, 100% Bran, Raisin Bran

Beans, 6-10 grams – baked beans, black beans, great northern beans, kidney beans, garbanzos, pinto beans, white beans

Berries, 4-5 grams – blackberries, raspberries

Sweet Corn, 5 grams

Beans

Peas, 7-9 grams – black-eyed peas, green peas

Greens, 4-6 grams – beet greens, collards, kale, spinach, turnip greens

Bananas, 3 grams – medium 8″ long

Dried Figs, 10 grams – 3 figs

Fruit, 4 grams – medium apple, medium pear

According to the American Dietetic Association a healthy adult needs 20g-35g of fiber per day. However the average person is only consuming 14-15 grams. This is leading to digestive problems and contributing to the growing problem of obesity. Research is uncovering proof that fiber is helpful in prevention and relief from a variety of serious diseases.

Easy ways to increase fiber:

Eating brown whole wheat bread instead of refined white bread

Including more lentils, fruits and vegetables in your diet (see above list for some of these)

Eating brown rice instead of refined white rice

Eating bran cereal or granola cereal for breakfast

When you increase fiber in your diet you will experience some bloating and gas problems at first. However these will all subside in a matter of weeks as your body gets used to your new improved diet.

Food supplements for fiber: Because it is often quite hard to include the amount of fiber we need in our diets supplements can sometimes be taken to increase fiber and for treatment of certain conditions. These will all help digestive disorders.

Psyllium husk- is a common supplement (Metamucil)

Methylcellulose-made naturally from the cell walls of plants (Celvic, Celevac)

Polycarbophil-is based on plant sources- This may cause less bloating than Psyllium husk (Fibercon, Equalactin) This is often used when treating digestive disorders

Vegetable gums: A new form of fiber supplement is Vegetable gums- guar gum (brand name Benefiber) or acacia (brand name Heather’s Tummy Fiber).

Increasing fiber in your diet will help your digestive system function better. This will result in lowering cholesterol and improving your overall health. With improved health you will be able to feel better, look better, think better and enjoy your life to the full.

When asked to share her beauty and figure secrets. Eva Longoria never hesitates stating she eats vegetables. In fact, she loves vegetables, particularly green leafy such as Brussels sprout and spinach. Her diet routine apart from vegetables includes egg whites, lean proteins, and healthy snacks. She is not very strict to herself for she allows having a cheat day in which Eva indulges in her favorite sinful snacks, Chocolate Chips Ahoy. Longoria recalls that even when she was still a child, she already loves chocolate chips.

In addition, she eats pizza two times a week, spaghetti and meatballs, yogurt and fruits. However, the star for popular show Desperate housewives never likes carbohydrates. She is not obsessed with her diet either. Longoriaâ??s key is moderation and to keep her meals balance and healthy. When it comes to fitness routine, this Desperate Housewives star says she grew up in a ranch in Texas and was always sporty. She enjoyed playing basketball, gymnastics, and cheerleading. Now that she is on her thirties, Eva still is athletic. Her evidence is her degree-kinesiology. Nevertheless, she was lazy at most times.

Time came when the Desperate Housewives director showed her the skimpy wardrobe that her character in the show had to wear. That was when Eva realized she needed to hit the gym. To keep her motivated, Longoria hired a personal trainer, Pat Murphy, who makes her workout for one hour three times a week. Longoriaâ??s fitness routine involves Core Exercises to strengthen her stamina and endurance. She does not do work out because she has a bikini shoot the next day or the next week.

Longoria also travels a lot. Whenever her schedule permits it, she takes vacation to exotic places with her family and loved ones. Traveling makes her skin dehydrated that is why she has a regular facial session. Eva Longoria was kind enough to offer few tips.

1. To have a motivation to keep working towards the goal

2. Health is always a wise investment

3. Be hands-on in preparing for the meals

For example, prostate health should be paid close attention to by every man over 40. The prostate is a gland that is a vital part of the male sexual organs. The prostate gland’s function is to first produce and then store a vital component of seminal fluid or semen. An aging prostate may affect normal activities and hamper one’s lifestyle. Most men never consider their prostate or prostate health until their body forces them to. , But there are important reasons why men should make prostate health a priority as they approach the age of 40. After 40, it is important to have an annual check-up so that your doctor can determine the health of your prostate. Early and frequent checkups can help you know exactly what type of nutrition and supplements you should be taking. The sooner you take control of your lifestyle, the sooner you’ll ensure a better quality of your health and of your life.

How to Make Prostate Health a Priority

1. Nutrition – One of the main contributors to a healthy prostate is the correct diet. Food, in essence is the very foundation on which good health is built. There are certain foods that should be avoided or consumed only minimally:

All processed meats and red meat Processed dairy products and those made with skimmed milk (these contain a dangerous form of oxidized cholesterol) All fried foods high in trans-fatty acids Hydrogenated oils (found in products such as margarine) Too much sugar Processed foods made with white flour Instant packaged foods, which are high in sodium and preservatives Alcohol, caffeine, fluoridated water, soft drinks with aspartame

Instead of the above, have several servings daily of the following:

Fresh vegetables especially Broccoli, Brussel sprouts, Cauliflower, and Cabbage Tomatoes or Lycopene, found in processed tomatoes like ketchup and sauce. Fruits like watermelon that are also rich in Lycopene Pumpkin seeds full of essential fatty acids that nurture the prostate Organic meat and chicken and lots of fresh fish Brown rice instead of white Whole nuts and fruits (pesticide free) Olive oil (but not for cooking) Lots of filtered (non-chlorinated and non fluoridated) water Foods rich in zinc such as Wheat Germ, All Bran cereals, and shellfish are important for prostate function and has been shown to reduce prostate size

2. Maintain Your Ideal Weight and Exercise – There have been a number of studies that show that men with larger waists were more likely to develop prostate enlargement than those at their ideal weight. If you need to lose weight, exercise regularly and eat a balanced diet to avoid future ill health

3. Moderate Your Consumption of Alcohol – Alcohol raises the body’s prolactin levels. This in turn increases the uptake of testosterone into the prostate and causes a higher possibility of an unhealthy prostate.

4. Regular Prostate Exams – Annual prostate exams can help with an aging prostate and lead to more effective treatment. It is important to have an annual check-up to determine prostate health. Early detection can help you to take counter measures by adequate nutrition and supplements known to benefit prostate health

5. Supplements – There are several supplements available that nutritionally support healthy prostate, urinary and bladder functioning. Supplements that contain Beta-sitosterol and Saw Palmetto have been found to support a healthy prostate. Along with other health benefits, Beta-sitosterol is mainly known to benefit cardiovascular health due to its antioxidant activity. Super Beta Prostate contains a high concentration of Beta-sitosterol. In fact, you would have to take 100 Saw Palmetto capsules in order to get the same amount of sterols in one Super Beta Prostate. Plus Super Beta Prostate contains 12 additional vitamins and minerals that are specifically designed to target and support healthy prostate functioning. However, if you are taking prescription medication, or you have other concerns, you should consult with your doctor before beginning any new health regimen.

You still need to get your five servings a day of fruits and vegetables. Make an effort to include fruits and vegetables at every meal. Since your options are more limited during the winter months, now’s the time to get creative by trying new recipes as well as sampling produce you haven’t eaten before.

Winter brings a bumper crop of root vegetables like turnips, rutabagas and parsnips; squash; Brussels sprouts; and more. Apples and pumpkins are the foundation of a variety of comforting, homey desserts. Here are some tips to help you chase away the winter chill by adding the flavors and healthy benefits of winter produce.

As always, the key to buying the best produce is to know what you’re looking for. No matter what the season, look for fruits and vegetables with good color; stay away from produce with bruising, blemishes, soft spots or shriveling.

For additional help in selecting produce, especially items you haven’t tried before, visit www.aboutproduce.com. This easy-to-use Web site features an “A to Z” guide to produce that includes useful information on the peak season for any given item, nutrition information and selection tips. You can also “ask the experts” if you have a question that isn’t answered on the site. Best of all, the site includes hundreds of recipes that show you how to put the produce to work on the dinner table. From asparagus to zucchini and everything in between, you’ll find it all here.

Here are two delicious recipes sure to warm you up this winter:

Pesto Minestrone

This full-flavored soup is also full of healthy vegetables.

2 cups cauliflower (2 small heads), coarsely chopped

1 1/2 cups zucchini (1-2 medium), chopped

3 cans (14.5 ounces) chicken broth, reduced sodium

1 16-ounce can tomatoes, diced, drained

1 cup elbow macaroni or small pasta shells

3 cups kidney beans or black-eyed peas, drained and rinsed (1 cup dry makes 3 cups cooked) or 2 cans (15 ounces each)

1 cup carrot (1 medium), sliced

1 cup onion (1 medium), chopped

2 tablespoons olive oil (for pesto)

2 garlic cloves (for pesto)

1 cup basil leaves, fresh, loosely packed OR (for pesto)

1 cup Italian parsley plus 1 teaspoon dried basil leaves (for pesto)

1 tablespoon water

Directions

In a 5 to 6 quart saucepan bring to boil 1/2 cup water, tomatoes, cauliflower, onion and carrots; reduce heat and simmer covered 10 minutes or until vegetables are tender. Add zucchini, beans, broth and pasta. Return to a boil, reduce heat and simmer uncovered 10 minutes. Meanwhile put all pesto ingredients in food processor or blender and process until very finely chopped. Just before serving, remove soup from heat and stir in pesto. Makes 8 servings.

Golden Apple Oatmeal

Start your day off right with a steaming bowl of this hearty (and heart healthy) oatmeal.

1/2 cup Golden Delicious apples diced

1/3 cup apple juice

1/3 cup water

1/8 teaspoon salt

Dash of cinnamon

Dash of nutmeg

1/3 cup quick-cooking rolled oats, uncooked

Directions

Combine apples, apple juice, water and seasoning; bring to a boil. Stir in rolled oats; cook 1 minute. Cover and let stand several minutes before serving. Makes a 1-cup serving.

Crawfish and shrimps contain higher levels of cholesterol than other seafood, but they have low saturated fats. In addition, instead of non-vegetarian food, you can switch to vegetarian food, to completely cut down the calories and fats. Try beans, mushrooms, salads, home made low fat salad burgers to cut down the fat. Try cooking vegetables with less oil for heart healthy meals. Cut down excessive use of salt in the food so that the sodium levels in the blood remain stable. Use more of heart healthy herbs and spices to make the food even tastier. Follow this heart healthy diet to live longer.

Here are a few more recipes for a carbohydrate addict’s heart healthy diet. Try boiled Brussels sprouts sprinkled with finely chopped onion, salt, pepper and a dash of lemon. It is not only tasty but also nutritious. If you are ordering starters in a restaurant, which constitute of breads made from white flour, go for whole wheat bread instead. White flour bread has nothing but carbohydrates, which your body does not need. Again, instead of eating white rice eat brown rice, which is healthier. Make sandwiches out of salad leaves instead of bread. Cut down on wafers, crackers and all other junk foods. If you follow this heart healthy diet, your cholesterol levels will be back to normal in no time.

Eating heart healthy foods will also help in weight loss. As you cut down on calories and saturated fats and switch over to foods to keep your heart healthy, your weight will also be balanced. For all those diabetic patients out there, here are some diabetic heart healthy recipes. You can make carrot cake with raisins, nuts, etc. which is by the way very nourishing. A heart healthy chocolate cake recipe would me a chocolate cake stuffed with pieces of carrots, apples, etc.

If you don’t want your kids to have heart problems in the future, try educating them since childhood about the importance of eating healthy foods. Some heart healthy activities for kids could be quizzes, which educate them about the right foods, the importance of exercise etc.