Food guide

Food can be a vital source and important factor to bring the body in shape. There is old saying that ‘Eat well, stay well’. It’s very true that if you can’t manage to eat good food, then you will suffer in mal nutrition.

There is another saying “You look as what you eat.” Your body fitness and structure tell about your food habit. So choosing right food is a very sensitive issue. To have good food, you need to understand the basic categories of foods, function of foods, and the amount of consumed calories from foods, consequences of these foods etc. You may be panicked reading all this things. However, remember to get flat belly you need to know about food management. Food management refers not only having foods at certain time. It refers having right food in right amount at right time. Remember, food is not the only thing that is responsible for your body shape. How, when and what amount of food you are having is responsible for making desired body shape.

Food sources and management

For starting food management, learn about the sources of foods. If you study, you will see there are a few categories from where we get food. These are animal source and plant source. Studying further, you will find some sub categories of them.

  • Vegetables and fruits.
  • Food grain.
  • Meat and alternatives.
  • Milk and alternatives.

Stick to the balanced food

Again eating plenty of same type of food is not good for your health. You have to take balance food. Try to take every source of food in your meal. This will boost your immune system and increase your metabolism process. Sometimes you will see, you are having balance food but you are falling sick. Your doctor suggests you some food supplements. Then try to know the natural sources of those supplements. Having natural sources of vitamins and minerals is better artificial food supplements. Always avoid taking artificial sources of foods. Try to have natural and preservative less food.

Understanding the food labels or nutrition facts

Choosing healthier food for diet is not an easy task, when you know very little about the ingredients of food. But, to understand some simple catch you don’t have to be a food scientist or health specialist. Nutrition facts are the key to know about the food. It’s inscribed in bold above the food pack.

If I ask that, what are the things you consider as important criteria, while buying foods from the super shop?

I know some of us choose food on the basis of calorie, some gives priority on prices and some may get attracted by the appearances of pack or box! Although many of us know very little about the calories and its function, but in maximum cases we evaluate this as a major factor of food.

While you are on the way to flatten your stomach and observe the food contain less calorie. Then you might get satisfied to buy, regardless of the other nutrition facts.

Did you ever look little closely in the tiny list termed as nutrition facts?

If you did then you would know the name of some other ingredients as well. It may differ regarding the type of foods. But, usually there are few common things you can observe in nutrition facts. These are likely-

  1. Calories
  2. Fat (Saturated, Trans fat etc.)
  3. Cholesterol
  4. Sodium
  5. Carbohydrate (Dietary, fiber, sugar etc)
  6. Protein
  7. Vitamin ( A,B, C etc)

When you are trying hard to get rid of the fat from your body, then you have to be careful about some of the above mentioned ingredients.

For instance, you always have to avoid taking saturated fat and sodium intake. These two components can be awfully dangerous for your body. It can lead you on the way to gain more weight in course of time.

Besides, it will enhance the percentage of probability to be affected by different dangerous diseases.

Determine the sources of calorie consumption

It is very important to determine the sources of calorie consumption. Some people seem to believe that no matter what they eat or not the energy or calorie is the main factor. Regardless the type if they concentrate on the calorie intake on regular basis then it will bring various health hazards rather than getting in shape. So, it is inevitable to determine the sources of calorie intake at the very beginning.

In our daily life we mainly consume the calories from three major sources. These are likely-

  1. Protein
  2. Carbohydrate ( Fast and slow carbs)
  3. Fat

If your calorie is mostly coming from protein, then you should be happy. In the long run of burning fat you will be successful.

On the other hand, if it is coming from carbohydrate. Then you have to be little cautious, as the fast carbs can break into calories within a very short time. This can pave the way to erect more insulin as a result. Thus insulin can help you to store excessive calories as fat.

The most dangerous thing would be the calorie absorption from fat. More precisely saturated fat. You have to be very alert in that case. Take necessary steps to stop it from today!

How to understand the food labels?

While going through the food labels you may get confused by different type of tricky words. But, you don’t have to be a rocket scientist to understand those tricky words. If you can learn about few terminologies then all the things will come clear to you.

For your better understanding I have written down about few terminologies being imposed by US FDA, These are likely-

Terms

Meaning

Fat free

This term is used if the food contains 0.5 gm of fat per serving.

Calorie free

It means the food must contain less than 5 calories per serving.

Cholesterol free

It means that food contains less than 2 mg of cholesterol and less than 2g of saturated fat per serving.

Trans fat free

It means that the food contains less than 0.5 gm of trans fat per serving.

In addition to the above terms, there are some more tricky terms being used lately.

These are likely-

Terms

Meaning

Low calorie

It means that the food must contain 40 calories or less per serving

Low fat

It means that the food contain less than 3mg of fat per serving.

Low cholesterol

It signifies that the food contains less than 20 mg of cholesterol preserving and less than 2gm of saturated fat per serving

Low saturated fat

It means that food must contain 1gm or less saturated fat and 15% or less of calories from saturated fat

Last update: October 04, 2016 03:59:48 pm

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